Stopping the Hormonal Highway to Weight Gain

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There's so much chat surrounding hormones, particularly in relation to weight gain.

Are hormonal fluctuations linked to weight gain, or is it predominantly age-related?

How do you recognise if your hormones are affecting your weight?

If you're wondering about the link between hormones and weight, here is what you need to know.

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What are hormones?

Hormones serve as chemical messengers, governing various vital functions such as glucose regulation, reproductive cycles, and the sleep-wake cycle within the body.

Although hormones are commonly linked to a range of body issues like weight fluctuations, mood shifts, and energy levels, a select few hormones play direct roles in regulating glucose and metabolizing fat.

What is the link between hormones and weight gain?

Insulin

If you're concerned about weight management, the first hormone to look at is insulin. This hormone is released by the pancreas in response to carbohydrate-rich meals and plays a pivotal role in regulating both glucose and fat metabolism throughout the body.

Insulin facilitates the transportation of glucose molecules into the cells for energy utilization.

What are the signs of insulin not working as it should?

When insulin function is compromised, it affects glucose regulation, leading to

🍪 frequent cravings for sweet foods,

🥱 always feeling tired

⚖️ gradual weight gain over time around the mid-section

When insulin function is impaired, the body compensates by secreting higher amounts of it, leading to elevated insulin levels that encourage fat accumulation around the mid-section.

Therefore, abdominal weight gain can signal potential insulin-related issues.

Hormonal fluctuations are common during the menopause transition period and are a normal response to decreasing estrogen levels.

Most women experience weight gain as a result of altered glucose and fat metabolism along with a decline in muscle mass.

This means women need fewer calories than they did previously, otherwise left unchanged weight gain will creep on especially around the mid-section.

Thyroid Hormones

Another significant group of hormones closely tied to metabolism and occasionally weight gain are the thyroid hormones.

Symptoms of thyroid dysfunction include:

🥱 fatigue

⚖️ weight gain or difficulty losing weight

🥶 sensitivity to cold

Steps to improve your hormones and address weight gain

When addressing weight gain related to hormones, it's essential to focus on two key nutrients: carbohydrates and protein.

If you have a family history of Type 2 diabetes or have been diagnosed with conditions like PCOS or issues related to insulin and glucose, prioritizing whole grains and natural sources of carbohydrates in your diet becomes important as it helps control glucose and insulin levels effectively.

Cutting down those processed carbohydrates such as white rice, white bread, cakes, biscuits, and sugary snack foods really helps as these foods lead to quick spikes in blood glucose levels, triggering the release of insulin and affecting the process of fat loss.

Swapping white processed carbohydrate foods to servings of vegetable-based carbohydrates such as sweet potatoes, whole grain breads and crackers and whole fruits are preferable as these options are digested more gradually, providing sustained energy levels and a balanced blood glucose response.

Easy Swaps

Here are some easy swaps you can make with your diet that will help with glucose metabolism:

✅ White bread to whole grain bread

✅ White rice to brown rice or alternative grains such as quinoa

✅ Oatmeal over sweet breakfast cereals

✅ Whole grain seed crackers over plain white crackers

✅ Increase legumes and start with adding in ½ cup each day to at least 1 meal

✅ Increase vegetable carbohydrate sources at each meal

✅ Consume whole fruit over tinned varieties or juice

Protein, how much do I need?

Another vital nutrient is protein, predominantly sourced from animal-based foods such as lean meat, chicken, fish, dairy, and soy-based options like tofu.

Consuming a diet with a higher protein content not only helps satiety and controlling your appetite but also combining carbohydrate-rich foods with protein-rich options assists in maintaining more stable blood glucose levels.

This effectively regulates insulin levels and promotes fat loss.

Therefore, it's preferable to enjoy combinations like eggs on toast rather than just plain toast with spread, or salads with tuna instead of plain salads.

As mentioned, women in the perimenopausal and menopausal years lose muscle mass so dietary protein becomes even more important to help maintain muscle.

Aim for 30g protein at meals with an even distribution throughout the day.

Leucine rich protein sources are best to drive muscle protein synthesis and you will find these in lean meat, dairy and eggs, otherwise you can supplement with a protein powder.

Try to get a minimum of 100g of protein per day. This means 3 meals of 30g protein and a protein rich snack.

Ready to Change the Things You Can Change?

Women going through the menopausal transition are faced with challenges due to changing hormones. Unwanted fat gain is one those challenges.

Abdominal weight gain may be specifically suggestive of insulin dysfunction and requires further glucose testing to determine if you have insulin resistance which could be making weight loss difficult.

There are many strategies to help support you during this life stage such as consulting your doctor about getting your glucose, insulin and thyroid levels checked, and investing in a dietitian to help provide you with a personalised nutrition plan.

Reflection

What easy swaps can I make today in my diet that will support my glucose and insulin levels?

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