How to Stop Hormonal Weight Gain Naturally.
Wondering how to stop hormonal weight gain? Aren’t we all? I’m sure you know you aren’t alone!
Girl please!
Today’s post is a follow up, or a part 2 to the post I shared earlier this week, “How to Reset Female Hormones to Lose Weight”. You might want to skip over there and read that post first, or you can of course check it out after you read this post. That post was covering more of the medical approaches to how we can balance our hormones to encourage weight loss and prevent hormonal weight gain.
In today’s post I’ll be covering more lifestyle changes we should be making that can greatly enhance the medical approaches we take and sometimes, the lifestyle approaches can on their own make a significant impact on your health. That said, I’d be remiss if I didn’t state that I’m a firm FIRM believer in combining BOTH approaches together. Lifestyle changes and natural/holistic solutions with bio identical hormonal therapy prescribed by a doctor.
So, if you are frustrated by hormonal weight gain and ready to learn about some lifestyle changes you can incorporate to stop hormonal weight gain from continuing…Let’s talk.
How do hormones affect weight loss?
When people describe our hormones, they often use the metaphor of an orchestra and it’s appropriate. These incredible molecules, including insulin, cortisol, leptin, and ghrelin, orchestrate everything from hunger signals to energy expenditure. When this delicate hormonal dance is disrupted—by stress, inadequate sleep, or poor nutrition—our weight loss efforts will hit a major roadblock.
When our hormones are out of whack, it’s like trying to navigate through a bad storm without a compass.
Chronic stress, erratic sleep patterns, and unhealthy dietary habits can all throw our hormones into disarray, wreaking havoc on our metabolism and making weight management feel like an uphill battle.
I have SO BEEN THERE.
But don’t freak out, because by identifying the CAUSES of hormonal imbalance, we can implement targeted interventions to restore equilibrium. This sets us on the path to sustainable weight loss and vibrant health. As I discussed in my last post, it’s not always a simple and fast path, but it’s DOABLE and so worth it.
Lifestyle Changes for Hormonal Health
Nutritional Strategies for Hormone Health
Fueling our bodies with the right nutrients is key to nurturing hormonal balance.
We’re talking about striking a harmonious balance of macronutrients—protein, carbohydrates, and fats—to stabilize blood sugar levels and support optimal hormone production.
Additionally, incorporating hormone-supportive foods rich in fiber, antioxidants, and healthy fats can further bolster our endocrine system, promoting efficient hormone regulation.
We can’t forget the importance of meal timing; maintaining regular eating intervals helps regulate hunger hormones and prevents erratic spikes and crashes in energy levels. This is probably a good time to re-think hard-core fasting or potentially even intermittent fasting– depending on the state of your hormones. You want to think about food in terms of NURTURING your body vs. thinking of “how can I deprive my body to lose weight?” as you might have done in the past.
I’d be very remiss if I didn’t share at this point that a huge lifestyle nutrition change that I personally did – with the nudge of my functional medicine doctor was to go keto – to address my insulin resistance. When she first started seeing me I recall her telling me (when I asked “Please please tell me you can help me to lose weight!!!) “it’s not your thyroid that’s the problem, it’s your insulin and inflammation”. She gave me a keto-ish plan to follow and I was VERY RELUCTANT– I was so skeptical about keto and was frankly embarrassed to try it. I’m so glad I got over myself and did it. I ended up losing 36 inches and 34lbs at a healthy rate of about 1-1.5lbs a week. And kept the weight off staying keto for about a year and a half.
At the bottom of the post here I’ll link to a lot more blogs and videos on my YouTube channel about my Keto experience and I also have a Keto Cookbook filled with the recipes that helped me lose the weight– heck we still make these recipes to this day on a regular basis. And if you want to go keto but are confused about the “rules” or how to do it right, I have a Keto Bootcamp online video course— where I teach you everything I learned so you don’t have to figure it out on your own. (Just $35.95 you can click here for Kelly’s Keto Bootcamp course! Hope it helps!)
Managing STRESS to Balance Hormones
Chronic stress isn’t just a buzzkill for our mood; it’s also a major disruptor of hormonal harmony. Implementing stress management techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can work wonders in reducing cortisol levels and promoting overall well-being.
I do my meditation every morning now sitting in front of my red light machine and I use TheClass.com for guided meditation. It’s wonderful. (Click my link and try them out free for 30 days, that’s what I did and became obsessed!)
Prioritizing quality sleep is another non-negotiable component of stress management, as insufficient sleep can wreak havoc on our cortisol levels and sabotage our weight loss efforts.
And while we’re at it, let’s not overlook the impact of excessive caffeine and alcohol consumption, both of which can exacerbate stress responses and throw our hormones out of whack.
NOTE: I typed EXCESSIVE. That doesn’t mean “no coffee”. Ha! I have 1-2 cups of great coffee a day. And I do have diet soda (yes judge me all you want that’s my treat and I will not quit). So I am not 100% caffeine free, but I drink water during the day all day. Excessive = drinking double shot cappuccinos all day plus Red Bulls and sodas ….well, you get the idea. Too much is just too much.
Regular Exercise for Hormone Balance
Working out regularly is like a magic elixir for hormonal health, exerting profound effects on metabolism and mood regulation.
I think this is obvious.
Cardiovascular exercises, such as brisk walking or cycling, stimulate the release of endorphins—our body’s natural feel-good chemicals—while also helping to regulate stress hormones like cortisol.
Strength training, on the other hand, not only builds lean muscle mass but also enhances insulin sensitivity, leading to improved hormone utilization and metabolic efficiency.
And let’s not forget about the zen-inducing powers of yoga and Pilates, which not only strengthen our bodies but also promote relaxation and stress reduction, fostering hormonal equilibrium in the process.
If I can recommend one thing, focus on LESS CARDIO above all else, especially if you are a former cardio addict like me– it’s likely more destructive to your hormones at this point and won’t do a thing for your weight loss, just accept that.
Focus on strength training and walking and if you can also do some yoga you are in optimal land!!
Supplementation for Hormone Balance
While a balanced diet lays the foundation for hormonal health, sometimes our bodies need a little extra support in the form of supplements. Essential vitamins and minerals such as vitamin D, magnesium, and omega-3 fatty acids play crucial roles in hormone synthesis and regulation, supporting overall endocrine function. Incorporating herbal supplements like Vitex (Chaste Tree Berry), Maca Root, and Ashwagandha can further enhance hormonal balance, offering natural alternatives to support our well-being. What supplements are you currently taking on a daily basis?
Mind-Body Approaches to Hormone Balance
In our quest for hormonal harmony, it also makes perfect sense to explore holistic mind-body approaches that can address the root causes of imbalance.
Practices like acupuncture and Traditional Chinese Medicine (TCM) can help restore energy flow and balance within the body, promoting optimal hormonal function.
Similarly, Ayurveda—a traditional system of medicine from India—offers personalized approaches to wellness through herbal remedies, dietary modifications, and lifestyle interventions tailored to individual constitutional types.
And let’s not overlook the power of psychotherapy and cognitive-behavioral therapy (CBT), which can provide invaluable support in managing stress, reframing negative thought patterns, and promoting emotional well-being—all crucial components of hormonal balance.
Which ones of these have you tried? I’m currently seeing a therapist and doing CBT and have already done a TON of reading on Ayurveda, and I’ve had acupuncture 2x but want to get into a regular practice. I’m told it can be insanely beneficial. Stay tuned as I investigate this personally!
As we wrap up our exploration of hormonal balance and weight loss, I want to leave you with a message of empowerment and possibility. Don’t be discouraged by the changes in your body. It’s easy to do that.
By embracing lifestyle changes, incorporating exercise routines, exploring supplementation, and embracing mind-body approaches, we have the power to reclaim control over our hormonal health and unlock the vibrant vitality that resides within each of us. Combining this with the power of a comprehensive bio-identical hormonal replacement therapy plan prescribed by a functional medicine doctor can forever change your future and make the decades ahead be the BEST years of your life! For real!
So here’s to honoring our bodies, nurturing our spirits, and embarking on a journey of self-discovery and transformation—one hormone at a time. Cheers to the incredible women we are and the even more phenomenal women we’re becoming. Here’s to us! 🌟
But Wait, There's MORE!
If you would like to continue learning more about hormonal balance and related topics– here are some appropriate links for you. Here is the link to the preceding post How to Reset Hormones to Lose Weight. Video: Does Keto Really Work For Women Over 40? Blog: Hypothyroidism and Losing Weight. Blog: The Best Insulin Resistance Meal Plan For Weight Loss. My Keto Kwik Start Guide (FREE DOWNLOAD!) My Keto Cookbook! (Just $9.95) and Kelly’s Keto Bootcamp Course!
AFFILIATE DISCLAIMER
Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.
