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Discover 4 effective tips to balance your hormones for weight loss. Learn how to optimize your diet, exercise, sleep, and stress management for sustainable results and better health.
I want to chat about something that has really hit home for me as I’ve moved into my late 50s—how hormones play such a big role in weight loss, especially as we age.
If you’re like me and navigating this midlife phase, you’ve probably noticed that things like energy levels, mood, and yes, that stubborn belly fat, seem harder to control than they were in your 30s or 40s. And let me tell you—hormones are at the heart of it all.
Our hormones, those powerful little chemical messengers, don’t just influence our periods or mood swings; they’re also key players in metabolism, appetite, and fat storage.
They fluctuate not only throughout the month but also change significantly during different life phases—puberty, pregnancy, perimenopause, and menopause. And as we age, hormonal imbalances become more common, making weight loss feel like an uphill battle.
Let’s dive into four major hormones—estrogen, cortisol, insulin, and leptin—that can make or break your weight-loss efforts and how you can help balance them naturally.
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1. Estrogen
Estrogen is a hormone that does a lot for us—it helps with everything from bone density to mood stabilization. But when it becomes imbalanced, especially during perimenopause and menopause, it can lead to weight gain.
High estrogen levels, often caused by excess body fat or environmental toxins, can encourage fat storage around the belly, hips, and thighs. If that is a specific problem area for you, you can check out my best tips for getting rid of menopause belly fat.
On the other hand, low estrogen can slow metabolism, making it harder to keep weight off.
How to Balance Estrogen Levels
- Eat More Fiber: Fiber helps your body eliminate excess estrogen. Load up on vegetables, fruits, whole grains, legumes, and these other natural sources of fiber.
- Maintain a Healthy Weight: Excess body fat produces estrogen, so keeping a balanced diet and exercise routine is key.
- Limit Toxins: Reduce your exposure to endocrine disruptors found in plastics, pesticides, and processed foods.
- Exercise Regularly: Cardio workouts and strength training are especially helpful in balancing estrogen.
- Consider Hormone Replacement Therapy: Estrogen has so many protective properties for your heart, brain and body it may be worth exploring. I’ve been taking HRT for 8 years and I believe it has made a big difference. It’s not for everyone but if interested, make sure to find a provider that understands the common symptoms of menopause. Also check out the book, The New Menopause.
2. Cortisol
Cortisol, also known as the “stress hormone,” plays a big role in your body’s “fight or flight” response. But chronic stress can lead to elevated cortisol levels, which prompts your body to hold on to fat—particularly around your midsection.
And guess what? Midlife stress—whether it’s from work, family, or life changes—can send cortisol into overdrive.
How to Balance Cortisol Levels
- Prioritize Sleep: Poor sleep increases cortisol. Focus on these tips to start getting better sleep. Try to get 7-9 hours each night.
- Practice Mindfulness: Activities like a daily yoga practice, meditation, or deep breathing tricks can lower cortisol.
- Watch the Coffee: Too much caffeine can spike cortisol levels, so try switching to green tea or decaf in the afternoon.
- Strength Training: Gentle strength-building exercises help balance cortisol better than long bouts of intense cardio. Get started with my strength training for beginners guide.
3. Leptin
Leptin is the hormone that signals your brain when you’ve had enough to eat. But as we age, leptin resistance can develop, meaning your brain doesn’t get the memo that you’re full.
Not having enough of the “I’m full” hormone can lead to overeating and weight gain.
How to Balance Leptin Levels
- Get Quality Sleep: Poor sleep reduces leptin levels, so make rest a priority.
- Avoid Overeating: Stick to reasonable portion sizes and eat mindfully. These are my best tips for losing weight without dieting.
- Incorporate Omega-3s: Foods like salmon, walnuts, and chia seeds improve leptin sensitivity.
- Limit Sugary Foods: Processed sugars disrupt leptin’s function. Use my tips how to quit sugar to reduce your weekly intake!
4. Insulin
Insulin is crucial for regulating blood sugar, but when your body stops responding to insulin efficiently (a condition called insulin resistance), it can lead to weight gain, fatigue, and even diabetes.
Women in midlife are at greater risk of insulin resistance due to hormonal shifts and changes in muscle mass. And what you eat is a big deal. There are several hacks to keep blood sugar spikes more steady.
I follow the advice of Jessie Inchauspé, also known as Glucose Goddess, a French biochemist and New York Times bestselling author. She has four great hacks to keep your blood sugar stable and your insulin production regulated.
How to Balance Insulin Levels
There are several strategies that help balance your insulin levels, including specific foods that help lower blood sugar naturally.
Here are just a few to help get you started:
Have a Savory Breakfast
Ever started your day with a sugary muffin or a bowl of cereal and found yourself crashing by mid-morning? That’s because a high-sugar breakfast spikes your blood sugar, which is then followed by a dip that leaves you feeling tired, hungry, and craving more sugar.
The solution? Swap the sweet stuff for a savory, nutrient-dense breakfast that emphasizes protein, healthy fats, and fiber.
Think eggs with avocado and spinach, a veggie-packed omelet, or Greek yogurt topped with nuts and seeds.
Try any of my healthy breakfast ideas for protein-packed recipes that will keep you satisfied!
Why It Works: A savory breakfast helps keep your blood sugar stable, setting the tone for steady energy all day. Protein and fats slow the release of glucose into your bloodstream, avoiding the rollercoaster spikes and crashes.
Drink a Apple Cider Vinegar Shot
Apple cider vinegar (ACV) is a natural powerhouse when it comes to regulating blood sugar. Consuming just one tablespoon of ACV diluted in water daily has been shown to curb blood sugar spikes after meals.
How to Use It: Mix one tablespoon of ACV in a large glass of water and drink it before a meal. You can also drizzle it over a salad or add it to your favorite vinaigrette if drinking it straight doesn’t appeal to you.
Why It Works: ACV contains acetic acid, which slows down the digestion of carbohydrates and enhances your muscles’ ability to absorb glucose. This keeps your blood sugar levels steadier and helps prevent that post-meal energy dip.
Add a Veggie Starter
Here’s a trick you’ll love: eat your vegetables first during a meal. Starting with fiber-rich veggies like leafy greens, broccoli, or zucchini slows down the absorption of sugar from the rest of your meal.
It’s a simple habit that delivers big results!
Why It Works: The fiber in veggies acts like a protective barrier in your digestive system, reducing the impact of carbs on your blood sugar. This means that when you get to the starches or proteins on your plate, the glucose from those foods enters your bloodstream more gradually, preventing sharp spikes.
Pro Tip: Enjoy a small salad or a handful of raw veggies like cucumbers or carrots before diving into your main course. It’s an easy way to build this hack into your daily routine.
Get Moving After Meals
We’ve all experienced that post-meal lethargy, also known as a “food coma.” But instead of slumping on the couch, try moving your body.
Even a short 10-15 minute walk after eating can make a world of difference for your blood sugar. There are countless benefits of walking 30 minutes per day – so why not do it after a meal!
Why It Works: Exercise makes your muscles more sensitive to insulin, allowing them to soak up glucose from your bloodstream. Whether you take a walk, do some gentle stretches, or even clean the kitchen, moving after a meal helps prevent blood sugar spikes and that dreaded energy crash.
Pro Tip: If time is tight, aim for a two-minute mini workout, like air squats, leg lifts, or a brisk climb up the stairs. It doesn’t have to be complicated to be effective!
Balancing Hormones for Weight Loss
If you’ve been struggling to lose weight, understanding your hormones could be the game-changer you need. And while hormonal imbalances can feel overwhelming, small changes in your diet, exercise routine, and stress management can make a big difference.
Remember, this is about progress, not perfection—little steps can help bring these hormones back into balance, making weight loss not just possible but sustainable.
At 59, I’m right there with you. Balancing hormones isn’t always easy, but with the right mindset and tools, you can do it. Let’s tackle this midlife phase together—strong, informed, and empowered to live our healthiest lives! You’ve got this.
Thanks for this great post – this describes ME!! I have been feeling utterly confounded by the perimenipausal weight gain, feeling I eat well, exercise well (regular yoga, weights, cardio) but growing around the waist! – there’s a few things I can pick up here (more veggies, more sleep!) – but thanks for holding the menopause conversation. Women need so much more information and support on this significant life bracket! Posts on for and against HRT would be great too, it’s so hard to know if it’s a good or a bad thing for bone health etc if you’re not necessarily struggling with overt symptoms.
Thank you for a amazing article, I’m 61 and I’ve had a complete hysterectomy 15 years ago and I lost my complete large colon 12 years ago. I’ve been getting a Estrogen shots for the last 10 years! I’ve tried the patch and medicine but nothing worked. My family Dr suggested the shot and once a month I get it.. I have insomnia, bad skin ( thin skin, tears easily due to no colon) many problems.. After reading your article I’m rethinking everything! Any suggestions?
Hi Kathy – First of all, the majority of our suggestions are based on diet and rethinking what you’re eating. However, the fact that you had an early hysterectomy and removal of your colon, I don’t know how that affects what you are able to eat. Talk to your doctor about whether or not you still need the estrogen shot – that would be your best bet probably. Wish I could be more help! But way to be on top of your health and thinking about what’s best for your body!
Great Post. I am a breast cancer survivor and I am taking tamoxifen ( estrogen blocker) for 5 years. Menopause is tough! I do not sleep through the night and I notice my metabolism has slowed down.Been exercising regularly and that does help. I am going to eat more veggies!! Thanks Chris!
I also read on Wellness MGT corp. website, that it is highly important to balance testosterone level in order to lose weight, especially for men.
My name is Amy. I am 43 years old. My cycles stopped 2.5 years ago on their own. Since they stopped things just haven’t been right with me. I exercise 1-1.5 hours each day, weigh and measure my food and eat not gluten or sugar. I have been able to maintain my weight with the routine I have. The last year has been horrible for me. Bloating, breast swelling and tenderness, depression, no libido to list a few. I have been going to see an herbalist because I didn’t want to be prescribed an anti-depressant and birth control from my ob. They referred me to a doctor for testosterone pellets. The beginning of November 2016 I had 2 pellets inserted and they also put in an estrogen blocker pellet. The first 7 days after the pellets I felt like I had been cured. Then day 8 I bottomed out again and things have been horrible since The pellets are suppose to last 8-12 weeks. Right now I am at the end of the pellets as they have been totally absorbed in my body. Now things are even worse. So with the pellets my testosterone increased to a way to high 743 but my estrogen was blocked until now when my testosterone is all absorbed and the estrogen blocker is too. Now my body is making an abundance of estrogen to make up for when it was blocked This is horrible I just want to give up.
I am in the process of doing urine testing to check my hormone levels and praying that this reveals what is going on and I can get relief and feel like living again.
Please share if you have a similar story and have recovered or any advise/help.
Thank you so much
Hi Amy, I read your post and was in somewhat of a situation myself a while back…I am 48 and a few years back was sick of the weight I had gained, started walking went through have a breast biopsy (no cancer, Thank God) and just felt on an emotional rollercoaster. In Sept-Oct of 2015 I was always feeling bloated, not sleeping well and was just not myself. I was looking for something all natural to help me, a friend of mine introduced me to Thrive. An all natural 3 step nutritional program that has changed my life, my husbands and many of my family. I spoke with a dietician and others who have studies nutrition extensively and trust and love the product and what they have told me. This is just the short version of what I’ve been through but hope it helps in some way. I sleep great again, last year I found another lump, but miraculously it went away, I’m calmer, & healthier than I’ve ever felt! Good luck with everything! I hope you find what works for you.
Hi everyone- I am really happy to find this post too. I have some of the same issues flooding my life with the up down weight gain or loss. I hate it! Just 10 years ago I could practically eat what I enjoy (healthy with few cheats) and not gain weight. I went from 131 to 150. For the last 9 years I weighed a healthy 141 and in one night gained 7 pounds that was not water weight. The weight stayed with me no matter what I tried. Protein diets, calorie diets, hormone docs, hormone pills and creams and more. I made an appointment with a endocrinologist this month. We shall see what happens because I would like to get this uncomfortable weight off. Otherwise I have healthy labs and my docs tell me to go with the flow. That is NOT my style! Talk to y’all soon!!
Hi Kat, this sounds exactly like my me! I can’t lose the weight no matter what I do. Excited to see your results.
Kat I’m going to my OB tomorrow for same issues hoping she will order full blood panel
and get some answers (possible hormone imbalance or thyroid issue is what my signs lean towards). What was your results with endo doctor?
What about progesterone? I am 25 and have recently gone on to the mini pill as my stroke risk is to high for the combined and have experienced crazy hunger, terrible skin and weight gain – combined with much bigger boobs and butt (I don’t really mind that part). How can I balance out this progesterone to stop the side effects??
Hi – Well I’m not familiar enough with the progesterone levels in the mini-pill. I have often heard that the mini pill is progesterone dominant and that would help with weight loss – it’s a natural anti-inflammatory and helps to regulate appetite. But if you are estrogen dominant – that increases your risk of cancer and stroke. So I’m assuming you are getting more progesterone in the mini-pill which should be better for you? But yes – you want to balance the 2 horomones for best results. That being said exercising regularly can help with hormone levels. And if you are looking to increase your progesterone levels for some reason – check out this article: http://youqueen.com/life/health/top-7-natural-ways-to-increase-progesterone/
I know this is a late reply but I have fibromyalgia and I spent $5,400.00 on a personal trainer for over a year and ate what is suggested here/by the trainer and did not lose more than 5 pounds in that year’s time. I kept telling the trainer AND my doctor that its got nothing to do with my diet. I was at 1200 calories. I even cut it down to 800 a day at one point to prove a point to the doctor and ended up fatigued with no energy/no weight loss and then gave up. I stopped the gym, began 1600 calories instead (nothing outrageous mind you, nothing fried) and lost 5 pounds then I added DHEA slowly and went up to 25mg. Then I just added pregnenolone and progesterone. Turns out all those low cal diets and exercise exhausted my Andrenals which are ALSO part of the hormones complex. Best thing to do is to get a hormone test of all of them to see what’s out of whack and then work with someone that knows what supplements to recommend. I supplement now with a high amount of D3, DHEA, pregnenolone, Magnesium Glycinate and progesterone cream daily. Amazing the energy I’ve regained, the food I can eat without gaining (I’m still at the same weight since losing that 5 pounds 5 months ago since going up to 1600 cals), so now so I can begin to go back to exercising and lose the weight I want (I’m 50 lbs over weight). I can even run up and down the office building stairs several times a day whereas I couldn’t before even during my personal training year. And the fibromyaglia pain is not so bad anymore. (I’m age 51 and perimenopause since tubal ligation 6 years ago.)
I have tender beast, dryness, and weight gain. I don’t eat that much and very little sugar and carbs.
Thank you for this conversation – it is so difficult living in a house full of men (husband and two sons) who can eat anything and lose 5 lbs with a trip to the bathroom. Their advice of “oh just eat a little less and move a little more” elicits thoughts of a throat punch. I appreciate your support and honesty of experiences!