How Hormones Affect Weight Loss
Updated Oct. 31st, 2019
I recently did a talk on hormone imbalance and weight gain and thought I would share some of this valuable information with you.
This time of year I tend to start hearing more and more about difficult weight loss. Individuals that have worked hard over the last few months to lose that extra winter weight are finding that despite the fact their diet has changed drastically, and they are incorporating exercise into their daily routine, they are at a stand still, simply unable to lose any extra pounds.
Weight Loss as a Lifestyle
Let me start by saying that this article is not written for those individuals looking for a magic pill. There is absolutely no way to lose weight and keep it off, without really doing the work. It is a lifestyle change - watching what you eat (serving sizes, sugar content and calorie intake, increasing fruits and vegetables, eliminating processed foods, etc., etc.), as well as daily aerobic exercise and regular resistance training. These changes are absolutely essential for effective, healthy and sustainable weight loss.
This article is meant for those who have made the positive changes necessary in their lives and are still finding the weight won't budge. It is written for those who have high stress lifestyles, a family history of thyroid problems or diabetes, or menopausal or postmenopausal women who are struggling with their weight for the first time in their lives.
The fact is, there are certain conditions or health states that make weight loss extremely difficult. If these underlying issues and imbalances are not addressed, healthy and sustainable weight loss may continue to elude you. Let's begin with the thyroid gland and thyroid hormone.
Thyroid Hormone Deficiency
The thyroid gland is one of the largest endocrine glands. The thyroid gland, via the thyroid hormones it stimulates, controls the metabolic function of our bodies, or how quickly we use energy. Thyroid hormones affect every cell in our body, meaning that when these hormones are out of whack, the results can vary and include a wide array of symptoms. Hypothyroidism or low thyroid hormone is a common condition in North America. It effects 20-25% of the female population and about 10% of the male population. Some healthcare professionals believe that an additional 1/3 of the population over the age of 35 may also have what has been termed sub-clinical or mild hypothyroidism. I will talk about this in a minute.
Some of the more commonly seen symptoms include intolerance to cold, constipation, swollen or puffy face and drooping eyelids, dry skin, night sweats, insomnia, extreme fatigue and weight gain. One of the main issues with diagnosing hypothyroidism is that often TSH (the hormone that stimulates the production of both T4 and T3, the active thyroid hormones in the body) levels are found to be 'normal'. As I said before, more and more we are recognizing that these numbers may not accurately reflect what is really going on with the thyroid. Hypothyroidism is diagnosed when the TSH raises above 5.5, but it is now thought that symptoms of hypothyroidism can be seen at a TSH at 2.0 or above. This means there is a large part of the population that is not being treated, but still suffering from the symptoms of this condition.
Seeing as there is an obvious overlap between common complaints of menopause and the symptoms of hypothyroidism, I want to call special attention to women in this group. Many menopausal or post menopausal women are treated with estrogen, assuming a decline in this hormone is responsible for the symptoms they are experiencing. The problem here is that estrogen further works to shut down the thyroid, even if there were no preexisting thyroid condition. If they are not treated with estrogen, they are often told that their symptoms are simply due to their stage in life and potential thyroid issues are subsequently never addressed.
As I have mentioned, low thyroid function means difficulties with metabolism, including fat metabolism. One of the many functions of these hormones is to stimulate fat cells to burn. If the thyroid is not working optimally, weight problems inevitably result. With some thyroid specific supplementation, or even medication when necessary, and some further diet and lifestyle recommendations to support optimal thyroid function, we can address these deficiencies and help to reverse this weight gain. Ask about supplements such as tyrosine, ashwaganda, guggul and even how a multi vitamin can help to support healthy thyroid function.
Cortisol Imbalance
Also very closely linked to thyroid function, is adrenal function. If you have low thyroid function, it promotes stress on the adrenals and vice versa (if your adrenals are exhausted, low thyroid hormone will result). The adrenal glands are in charge of producing cortisol, along with a number of other hormones. Cortisol is otherwise know as the stress hormone, as it is produced by the adrenal glands in response to stress. Cortisol helps us to cope with long term stress by converting protein in our body to energy. Cortisol is meant to peak early in the morning and slowly decrease as the day goes on. In this day and age, this 'normal' pattern is rarely the case and prolonged elevation of cortisol (either in peaks and valleys throughout the day, overall high levels, or high levels at night) can lead to weight gain, as well as low energy, compromised immune function, bone loss and even memory problems. Alternatively, adrenal exhaustion or low adrenal function can occur when the gland wears out from overwork and constant production of cortisol due to stress.
Similar to constantly high cortisol, the symptoms of adrenal dysfunction include insomnia, low energy, poor concentration, mood changes, digestive problems, cravings for salt, sugar, and junk food and weight gain or fat accumulation. So once again, although exercise and nutritional support will absolutely support healthy weight loss, if cortisol imbalances are not addressed, your weight loss may never be as significant as you'd like and may be very difficult to sustain. Ask about supplements such as rhodiola, relora, ashwaganda, eleutherococcus and B vitamins, and how they can all help to regulate cortisol levels.
Insulin & Blood Sugar Regulation
The last hormone I'd like to mention in terms of its effect on weight is insulin. In Type II diabetics, although the pancreas may produce slightly low or normal amounts of insulin to start, the peripheral organs become resistant to insulin's effects. The body interprets this lack of effect as a need for more insulin and we start pumping out too much, leading to increased weight gain and fat storage. I will also say as an aside that it works the other way as well. Weight gain or excess weight is one of the best predictors of diabetes. Excess weight will eventually cause insulin resistance, putting all overweight individuals at a higher risk for developing diabetes (often referred to as prediabetic), as well as cancer and heart disease.
Type II diabetes used to be a disease that affected individual's over 40, but we are now increasingly seeing it more in young children, as well, perhaps this coincides with the fact that the average weight of this population is increasing, as well. Again, the importance of exercise and a healthy diet cannot be ignored. BUT, for those struggling, getting added support for blood sugar regulation, increasing fibre in your diet and improving insulin sensitivity may support these efforts and lead to more efficient and effective weight loss. Supplements such as chromium, holy basil, alpha lipoic acid, bitter melon and magnesium can help in reducing and regulating blood sugar levels and improve insulin sensitivity.
I encourage you to talk to your doctor or naturopath if you are concerned that some or all of these issues may be affecting you. Have some of these hormones levels assessed and start supporting health hormone balance as a means to live healthier and potentially lose that stubborn weight that typical diet and exercise routines have been unable to address.
I have also noticed that when I started menopause, I had a harder time maintaining my weight. It got away from me for the first year, my girth increased gradually until one day I found my jeans were getting a bit too snug. I was already eating a healthy diet, so I increased my gym visits and varied it to keep from getting bored. It took another year before bringing my weight back down, still not to where I was before menopause, but i felt good. A lot of my friends experienced the same weight gain upon reaching menopause. There must be some hormonal change that goes with menopause that affects your metabolism?