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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.
Thank you so much for this useful information . especially it is for women
There’s no special “maintenance phase.” When dieters’ weight reaches a plateau, they keep on eating in the same way they did when they were actively losing weight. Whatever changes dieters make in their eating, they make permanently.
Hi. Thank you for this article.
I am definitely in menopause now. I’m 48 and really have gone through a lot even in perimenopause. It seems to me that I have gotten one symptom That usually lasts about a year only to move on to the next. Hot flashes were absolutely horrible for about 5 years yet at the time it was basically the only symptom. THEN the HORRIFIC stomach issues. For about two and a half years. There’s a lot more but I’m just so miserably sad and everything now I just need help.
I started on 10% Progesterone cream months ago. I mean 400 mg’s a day split into two doses. While my MIND feels much better my weight Is up by FIFTEEN POUNDS. I cannot get it Off me no Matter what I do. I was SUPER SKINNY yet within range for my very short self for ESPECIALLY the years leading up to full menopause
I mean I may have had lots of terrible hot flashes BUT I WAS HAPPY with my weight for a Very Long time. Haven’t changed a thing. But obviously my BODY has. I HATE this SO MUCH that I’m not sure anyone understands how depressed and completely miserable I am. I NEVER leave my house EVER.
Too embarrassed. The Progesterone cream as stated works great on my Feelings but that’s it. I would much rather be my thin self again than deal with this hideous self I now am. I am MISERABLE.
I AM BEGGING anyone to PLEASE HELP me.
I cannot ask hubs for more money to do that expensive testing. I just know that SOMETHING is STILL NOT RIGHT.
Please HELP. Do I need other biodentical hormones? Like DIM Or otherwise. I PRAY someone can HELP ME FAST. I’m really more than upset. I am just at the end of my rope. Now drinking a lot also. I cannot LOOK LIKE THIS AND SURVIVE. Sorry I sound so ridiculous but for me if I cannot look as I know I CAN I would much rather not even exist. Not to sound suicidal or anything. Just I’m BEGGING for Help about what I need TO LOSE WEIGHT. AND FAST.
THANK YOU FOR ANY HELP.
Hi Ann – I am so sorry to hear that you’re struggling so much. The first thing I want to say to you is that menopause sucks. Every woman who experiences it deals with horrible symptoms from weight gain to hot flashed to mood changes and more. So you’re not alone! However, it seems that a lot of your symptoms are pretty severe – my only recommendation I can give you is to visit your doctor is you haven’t already and really try to be honest about what you’re going through and allow them to help as best they can. Finally – feeling overweight is so hard and can be such a struggle for us women, especially. Try to give yourself a little break and show yourself some love – we all are beautiful no matter what the scale says. Keep eating well, exercising and talk to your doctor. Good luck and I wish I could give you a virtual hug!
I do all that you say to do. I am also taking bio-identical hormones. I exercise, don’t eat sweets. Keto diet. Half my portions and cannot lose weight. If I cheat at all, just a little, I gain 4 to 5 lbs in a day.
Sad in menopause:
From: Finally found the answer to how to lose weight during menopause
I am 50 years old. I am taking hormone pellets estradiol, testosterone, and sublingual progesterone for 2 1/2 yrs. I slowly started losing weight. I started to read, read, read everything. It wasn’t until I got extremely serious about losing weight that I had success. I started the Slow Carb diet by Tim Ferris 3 1/2 weeks ago. I have folllowed it with no slip ups. I have lost 8 lbs and 7 inches, 5 from my waist. The book is called the 4 Hour Body. Most of my weight is in my stomach area which I hate. My stomach is getting flatter which feels awesome. I walk 2 1/2 to 3 miles a day or ride my bike 5 miles. I also workout with kettlebells and a exercise ball for abs. Kettlebell is all you really need to get started for weight training. It really is amazing. Simple, inexpensive and very easy. I couldn’t lose a pound and I felt horrible and I am athletic and I wanted to look good in a bathing suit. We moved from Ohio to Florida and I just didn’t want to look like a fat person at the beach. I have my confidence back that I can lose this nasty weight and get back to my slim self. Good luck in you weight loss journey you can have success for sure!
Not to sound like a debbie-downer but I have not found any doctor who understands what is happening to me/us. I am 54 and have gained almost 30 pounds in 2-3 years. At some point I was diagnosed with glucose intolerance – but there is no magic pill for that. I will never understand how a lack of hormones can make you gain weight, but when you begin HRT, you still gain weight. Cruel. What is interesting is when I was younger (prior to all my hormones kicking in), I had what I would call a weight problem. But after adolescence, my body leveled out and I was 103 when I got married (age 24). I have to believe my weight gain is hormone related mostly. I’ve also recently tried Contrave – which made my migraine meds ineffective – something I cannot live with. I want to try Servital, however, I take Melantonin to sleep and you are not supposed to have anything on your stomach 2 hours before and 2 hours after (very difficult). I am also not quite Type 2 diabetic so those meds are out. Just keep gaining weight – even with calorie, sugar restrictions and exercise. CAN SOMEBODY figure this out?!
This article gives me hope. I’m 35 and have been in menopause for almost 10 years. At first I thought it was great, one less thing to worry about, until I discovered I have to start taking care of my bones. So I started on HRT about 6 months ago, and in that time I gained 20 lbs. So I’ve taken myself off the Premarin and Provera, until I slim down again. Maybe I should ask for bioidentical hormones? Ugh, it’s been a struggle, but I’m going to try these tips until I start feeling like the version of myself I know again.
I feel like the lady Ann Onny.
First of all Ann I want to say, I am so
Very sorry to hear all you r going through. 🙁
I feel the same way, if I can’t be the small size I have known most my life, I feel like I don’t want to exist.
I am not suicidal, it’s just really horrible feeling this way. 🙁
I feel trapped in this body, in this life & it’s not ” me ” anymore, the ” me ” I used to know.
I am in my 40’s my hormones r in a mess. I just found out my estrogen is low. I take depression pills that say can cause enlargement of breast, changes in periods, & can cause diabetes. It did all these things.
I was close to 105 lbs even lower at times, most of my life, I am a short
5″2. The weight I have gained a lot of weight on my breasts & a lot on my stomache is disgusting. I have a huge double chin, my face looks disfigured to me, I don’t look like me anymore.
I hate it, I am embarrassed of it.
I was a shapely healthy happy
” B ” cup, now I am a sad depressed embarrassed ” DDD “, yes
triple DDD, it makes me so so sad & concious, I hate it. I have a big very noticeable gut, where there once were shapely abs.
I became diabetic later in life, which is very quite possibly a possible side effect of pills I am taking. ( it is listed as a side effect )
I have a very compromised immune system, multiple types of chronic pain, I have some injuries from accidents. I just want some women that I can relate to. My diet I have an extremely limited diet, due to food sensitivities & I actually go in spasms, very painful,
after eating certain foods.
I have painful spasms with both my bladder & my bowel.
Anyone feel free to write, so I don’t feel so alone.
Hi Lynn – I’ll repeat to you what I said to Ann. I am so sorry to hear of your struggles. But please know you are NOT alone. Menopause and the weight/pain/ailments that come with aging suck. I’d really encourage you to speak with your doctor or a registered dietitian to see what might help you. I hope you can find some ways to improve and alleviate your symptoms. Try to be positive with yourself and know that no matter what’s going on with your body, you are valuable and deserve love! I am sending my best wishes and a hug to you!
I share the same exact story as Lynn, and many of the others who found this article. I have been working with a local DR. who put me on HRT (pellets) and I gained another 15-20 lbs all around my mid section and breasts. I can’t tolerate this weight gain, she tells me I will lose it, but I’m not hopeful anymore.
I am struggling so much. I hit menopause at 41 and I knew what it was but it took me 2 years to find a dr. who would at least agree to test my hormones. I had gained 50 lbs in a short period of time. I am a personal trainer and fitness fanatic, working out 6 days a week, logging all my food and to gain weight like that and now I can’t lose it. All the doctors kept referring me to dieticians. So when I finally found one who tested me and confirmed I am menopausal was a relief. I have been on bioidentical hormones for 2 weeks bu still gaining weight. My normal body weight is 160 (because I have lot of muscle) and I am at 218! I hardly go out of the house anymore .. I still workout. I just dont know what to do. Any suggestions?? I am at a loss.