Have you been struggling to lose those stubborn pounds, despite your best efforts?
You’re not alone. Many women face the same challenge, often without realizing that their hormones play a significant role in their weight loss journey. I want to dive into how balanced hormones can make weight loss easier, helping you shed fat, tone up faster, and boost your energy levels. Get ready to discover practical tips and valuable insights that will help you work with your body, not against it
Hormones are chemical messengers that regulate various functions in your body, including metabolism, mood, and energy levels. When these hormones are balanced, your body functions optimally. However, any imbalance can make weight loss a daunting task. Understanding the role of hormones in weight management is key to long term success so let’s do a deep dive
Insulin is a hormone that regulates blood sugar levels. When you consume carbohydrates, your body releases insulin to help absorb glucose into your cells. However, consistently high insulin levels can lead to weight gain and make it difficult to lose weight. Managing your insulin levels through a balanced diet and regular exercise can help you shed those extra pounds
Cortisol, often referred to as the stress hormone, can have a significant impact on your weight. High cortisol levels can lead to increased appetite and fat storage, particularly around the abdomen and tanking progesterone
Your thyroid gland produces hormones that regulate your metabolism. An underactive thyroid aka hypothyroidism, can slow down your metabolism, making weight loss more challenging. Things that would normally aid in weight loss can easily back fire when your thyroid is off
Hormones not only influence how you gain weight but also where you store fat. Understanding this connection can help you target problem areas more effectively.
Fat + Hunger Hormones…
Estrogen plays a significant role in fat distribution, especially in women. Higher levels of estrogen can lead to fat storage in the hips and thighs, while lower levels can result in abdominal fat. Now, pair that with high cortisol and we have ourselves weight gain galore
Leptin is a hormone that signals your brain when you’re full. However, leptin resistance can occur, leading to overeating and weight gain. Ghrelin is known as the hunger hormone. It signals your brain to eat when your stomach is empty
How to Balance Hormones…
In order to balance all of these hormones and keep them happy, you must start with your gut. If your gut health is off, it will be more challenging to balance hormones. You can do a quick gut reset, I have an in depth blog on exactly how to do that
After your gut reset, it is time to start working with your hormones instead of against them in order to balance them while shedding those stubborn pounds, toning up, keeping your energy up and better mood. Sound good?
Whether you are a woman who still gets her period or not, this will work for you
It is easier to track if you do get a period, if you do not have a period then looking at the moon cycle and tracking with the new moon is a good way to track, I’ll show you both ways
Day 1 of your cycle (the day you actually bleed or the day of the new moon) you will feel pretty sluggish these days which is normal, your hormones dropped and you may want to curl up in a ball and do nothing which is totally fine. During the first few days, I do recommend intermittent fasting, 3-4 meals, overall balanced as far as workouts, doing weights and cardio are perfectly fine but if you feel like you need to rest then rest
Around day 4-15 this is when estrogen is higher so it is a great time to burn fat. You can lean in to a more keto kind of eating style, flirt with some longer fasting styles and do more HIIT style workouts with great results
Day 15-20 this is when testosterone peaks (skip this if you have PCOS and continue with the above schedule until day 20) most women fear testosterone but this is a great time to build lean muscle mass which will help you become a fat burning machine, reduce the appearance of cellulite and help with overall longevity. During this phase, you may be a bit hunger and that’s totally ok. Having 3-5 meals a day, protein focused, overall balance while making sure your workouts are strength training focused is a great way to take advantage and tone up faster
Now, we are in the back half of our cycle… this is where most women fall off of their weight loss journey and give up…
All because cravings hit… they feel tired… water weight comes on easier and they believe they are failing and throw in the towel. I want to encourage you not to do that. Instead, listen to what your body needs… you are building progesterone during this phase which is super important to keep all the other hormones in check
So if you need more sleep then sleep. If you only feel like walking, stretching and doing a few squats then do exactly that. You will crave more carbs during this time because that is what progesterone needs to build up so leaning into tropical fruits, squash, beans, rice and potatoes are great. Don’t beat yourself up if you end up eating more ice cream than usual during this time. It is ok, you are not a failure. Eat, enjoy, rest, recoup and keep going
You’ll notice this is a very natural way of eating when you tap in and tune in. You will see a lot of hormonal issues calm down, weight loss a lot easier, toning up faster, mood and energy better so stick with it for at least 90 days and let me know how you feel
Some other tips…
Quality sleep is crucial for hormone regulation. Aim for 7-9 hours of sleep per night to ensure your hormones stay balanced. Poor sleep can lead to imbalances in insulin, cortisol, and other hormones that affect weight loss
Staying hydrated is vital for overall health, including hormone balance. Water helps transport hormones throughout your body and supports metabolic processes.
Decrease stress…Chronic stress can wreak havoc on your hormones, making weight loss more difficult
Toxins can be found in household cleaning products, personal care items, and even some foods. Opt for natural, organic products whenever possible to minimize your exposure. Incorporate detoxifying foods like leafy greens, garlic, and ginger into your diet
Consider joining a fitness class, online group, or local club where you can share your experiences and learn from others. Being part of a community can provide accountability and support.
Consulting with a healthcare professional, nutritionist, or personal trainer can provide personalized guidance and support tailored to your needs.
Keeping track of your progress can help you stay motivated and make necessary adjustments to your routine.
Set achievable goals and celebrate your progress along the way. Remember, weight loss is a journey, not a race.
Balanced hormones are key to making weight loss easier and more sustainable. By understanding the role hormones play in your body and taking steps to balance them, you can achieve your fitness goals more effectively. Remember, it’s not just about losing weight; it’s about feeling better and living a healthier life. If you’re ready to take the next step in your weight loss journey, consider booking a consultation with me. Let’s work together to help you achieve your goals and live your best life
