This “7 Hormones That Affect Weight” blog post is part of my weekly wellness newsletter, delivered in a flash! My goal is simple: to ENJOY life while staying HEALTHY.
If you’ve been trying to lose weight but nothing seems to work, you’re not alone! Did you know that at least seven hormones play a major role in weight regulation? When these hormones are out of balance, they can slow metabolism, increase cravings, and store fat instead of burning it.
The good news? You can reset your hormones naturally with the right foods, habits, and mindset. Let’s dive into how to make weight loss work with your body, not against it!
So, let’s stick together on this journey until Easter! By then, we’ll feel lighter, stronger, and more energized. And when summer rolls around? We can relax a little, enjoy life, and indulge—without guilt!
Let me give you a preview first of my FREE March Magazine!
What’s in store for today:
- What Are The Hormones Affecting Weight Gain?
- How to Reset Female Hormones (and Male) for Weight Loss
- How I Lost 2 inches Off Waist in 1 Week? Check our FREE meal plans
What are the hormones affecting weight gain?
Think of your body as a team of tiny helpers called hormones. These little guys help control your weight, hunger, and energy. When they’re working well, your body burns fat and feels great! But when they’re out of balance, things get tricky and these 7 hormones affect weight!
Here are the 7 key hormones that affect weight and how to keep them in check:
1. Leptin – The “I’m Full” Signal
Leptin tells your brain, “Stop eating, we’ve got enough energy!” But if you eat too much junk food or have extra body fat, your brain stops listening to leptin.
✅ Fix it:
- Eat less sugar and junk food
- Get 8-9 hours of sleep
- Eat more veggies and healthy foods
- Exercise regularly (lifting weights and walking help!)
2. Ghrelin – The Hunger Alarm
Ghrelin is like your stomach ringing a dinner bell when it’s time to eat. But stress, bad sleep, or eating at random times can make it ring too often.
✅ Fix it:
- Eat protein with meals (like eggs, chicken, or beans)
- Sleep 8-9 hours
- Drink water (sometimes you’re thirsty, not hungry!)
- Eat fibre-rich foods (like whole grains and veggies)
3. Insulin – The Energy Boss
Insulin decides whether your body stores fat or burns it. Too much sugar and processed food can raise insulin levels, making it harder to lose weight.
✅ Fix it:
- Eat less sugar and white bread
- Choose healthy fats (like nuts, avocados, and olive oil)
- Try eating meals in a set time window (like 8-12 hours)
- Exercise—walking and strength training help a lot!
4. Cortisol – The Stress Hormone
Cortisol is your body’s built-in alarm system for stress. If you’re always stressed, your body holds onto fat (especially in your belly) and makes you crave junk food.
✅ Fix it:
- Sleep 8-9 hours
- Laugh more! (Seriously, it helps!)
- Go for walks (without your phone)
- Cut down on caffeine (especially in the evening)
- Try deep breathing or relaxing activities like yoga
5. Thyroid Hormones – The Metabolism Controllers
Your thyroid decides how fast or slow your body burns energy. If it’s too slow, you gain weight. If it’s too fast, you might lose weight too quickly.
✅ Fix it:
- Eat iodine-rich foods (like seafood and eggs)
- Get enough selenium (found in fish and Brazil nuts)
- Exercise regularly and manage stress
6. Estrogen & Testosterone – The Balance Keepers
These hormones control muscle, fat, and energy levels. Too much estrogen = more fat storage. More testosterone = easier to build muscle and burn fat.
✅ Fix it:
- Get sunlight and vitamin D
- Eat lots of protein and veggies
- Lift weights to boost testosterone naturally
- Manage stress (it messes with both hormones!)
7. GLP-1 – The Fullness Hormone
GLP-1 is like a traffic light for your appetite. When it works well, you feel full after meals. But if it’s too low, you keep feeling hungry.
✅ Fix it:
- Eat protein and fibre with meals
- Eat slower (so your brain catches up!)
- Stay hydrated—drink enough water
- Exercise regularly (it boosts GLP-1 naturally)
The Big Picture
All these hormones work together like a team. To keep them happy:
✔️ Sleep 8-9 hours
✔️ Stay hydrated
✔️ Eat healthy foods (not too much junk!)
✔️ Move your body—walk, lift weights, or play sports
✔️ Find ways to relax and reduce stress
Your body is smart—it just needs the right habits to stay in balance. Start small, be patient, and trust the process.
You’ve got this! 🚀
How to Reset Female Hormones (and Male) for Weight Loss
You can directly influence the intricate symphony of your hormonal system by following these six steps 1:
Step 1: Compose the Perfect Meals – Prioritize low glycemic load foods rich in phytonutrients to stabilize blood sugar and reduce insulin spikes. You can read more about this in Mark Hyman’s book “Ultrametabolism- The Simple Plan for Automatic Weight Loss“
Step 2: Eat Early and Often – Align your meals with your circadian rhythm, having a protein-rich breakfast to regulate hunger hormones.
Step 3: Choose Foods That Control Appetite – Include fibre, protein, and healthy fats to maintain satiety and avoid processed foods that trigger cravings.
Step 4: Use Herbs for Hormonal Balance – Incorporate adaptogens like ashwagandha, maca, and spearmint to support stress, metabolism, and reproductive hormones.
Step 5: Leverage Supplements for Brain-Fat Cell Communication – Consider omega-3s, magnesium, vitamin D, and chromium to regulate insulin, leptin, and cortisol.
Step 6: Test for Underlying Imbalances – Identify hidden thyroid function, insulin resistance, or gut health issues that could disrupt appetite control.
How I Lost 2 inches Off Waist in 1 Week
I followed my 7-Day Flat Belly Meal Plan, designed around smart & joyful eating, focusing on low-glycemic, anti-inflammatory, and nutrient-dense foods. This plan not only helped me shed bloating and excess water weight but also stabilized my hormones, controlled cravings, and improved digestion.
What the Meal Plan Focuses On:
✔ 3-Day Detox – Reset metabolism with antioxidant-rich smoothies, lean proteins, and fibre-packed meals.
✔ Balanced Macros – Lean proteins, healthy fats, and complex carbs for satiety and blood sugar control.
✔ Appetite Regulation – Smart snacking with Brazil nuts, goji berries, and protein-rich foods.
✔ Anti-Bloating Foods – Turmeric, ginger, fermented foods, and fibre to support gut health.
✔ Meal Prep Friendly – Recipes planned for leftovers, making it easy to stick to the routine.
What the Meal Plan Avoided or Limited:
❌ Refined Sugars & Processed Foods – Eliminating sugar spikes and crashes helped regulate insulin and reduce belly fat.
❌ Inflammatory Foods – Avoiding dairy, excess gluten, and processed oils reduces bloating and water retention.
❌ Excess Sodium – Cutting back on salty, processed foods prevented unnecessary water weight.
❌ Alcohol & Sugary Drinks – These disrupt metabolism and promote fat storage, so they are completely off-limits.
❌ Late-Night Eating – Sticking to an early dinner allowed my body to focus on digestion and fat-burning overnight.
My Experience & Results
In just ONE week, I felt lighter, more energized, and less bloated. My digestion improved, and my waistline shrank by 2 inches! The detox phase helped reset my cravings, and by the end of the week, I could feel my clothes fitting better.
But this journey doesn’t stop here! To keep up the progress and feel my best before my next holiday, I’m diving straight into Part 2 of my February Shrink Your Waist Challenge.
References:
[1] Hyman, M. (2006). Ultrametabolism: The Simple Plan for Automatic Weight Loss. Scribner.