How Your Hormones Can Explain Weight Gain

Causes and Symptoms of Weight Gain

Causes of Weight Gain

Research shows that many factors can prevent you from losing weight and contribute to weight gain.

The following are some factors that contribute to weight gain:

1. Your genes: Genetics can influence how your body controls your appetite and how fast you can burn calories.² However, even if you have a genetic predisposition to gaining weight, you can still control your weight by the choices you make in nutrition and physical activity.
2. The amount of fat in your diet: The fatty content in the foods you eat have a higher probability of causing weight gain than the number of calories you consume.² When you eat unhealthy fatty foods, the calories you consume are stored up in your adipose tissues (fat cells). However, when you eat healthy carbohydrates, protein, fruits, and vegetables, the calories you get are immediately converted into fuel for your activities2.
3. Sedentary or active lifestyle: If you are not physically active, your adipose tissues will accumulate fat. This can lead to insulin resistance and increased caloric consumption. A combination of lack of exercise and eating calorie-dense foods leads to weight gain.³
4. Mental health: Individuals who are experiencing depression or anxiety tend to be less interested in becoming physically active. Hence, they gain weight faster than others who do not have mental health issues.

5. Medical disorders: Some conditions can increase your chances of gaining weight. Some examples include:

   • Cushing’s syndrome
   • Hypothyroidism
   • Neurologic disturbances

Symptoms of Weight Gain

A little weight gain does not cause any symptoms. However, excessive weight gain or obesity can result in the following symptoms, including²:

• Arthritis and other bone issues
• Hernias
• Heartburn
• Adult-onset asthma
• Gum disease
• High cholesterol levels
• Gallstones
• High blood pressure
• Menstrual irregularities or cessation of menstruation
• Fertility problems
• Shortness of breath
• Sleep apnea and other sleeping disorders
• Skin disorders
• Emotional and social problems

Common Home Remedies for Hormonal Imbalance That Can Curb Weight Gain

There are practical natural ways to help your body balance your hormones as you are losing weight. Let’s go through a few of these home remedies.

Eat foods that are rich in fiber, vitamins, minerals, and phytochemicals

The phrase “hormone diet” is quite common. Many experts and books claim that certain diets can balance your hormones and help you lose weight rapidly. However, be aware that not all diets will actually help you lose weight in a healthy way. You are better off focusing on the quality of your meals. Eat foods that are rich in high-quality carbohydrates, fiber, vitamins, minerals, and phytochemicals.

Fiber

You can get more fiber by eating high-quality carbs, including 100% whole grains such as quinoa, oats, and buckwheat; pulses such as lentils and chickpeas; flaxseeds; sweet potatoes; and fruits such as oranges and berries. How does fiber help balance your hormones? Research shows that a type of dietary fiber known as lignans contain precursors known as phytoestrogens (enterodiol and enterolactone), which closely resemble estrogens.⁷ Because these lignan precursors look like estrogen, they can bind to the enzymes involved in estrogen metabolism, and, therefore, help to regulate the levels of estrogen in the body.⁷ Flaxseeds are the greatest source of lignans.

Vitamins

Certain vitamins support hormonal health. Selenium is a vitamin found in your thyroid gland that supports your immune system, cognitive function, and fertility.⁸ You can find selenium naturally in Brazil nuts, tuna, crab, and lobster. Vitamin D is important for building your bones. If your thyroid is secreting too many hormones (hyperthyroidism), this causes bone loss. You may need vitamin D to alleviate this bone loss.⁸ You can get vitamin D from sunlight, fortified milk, eggs, dairy, mushrooms, and fatty fish, such as salmon. Vitamin B12 also supports thyroid function. It also keeps your neural system and blood cells healthy. You can get vitamin B12 from meat and dairy.⁸ Iodine is a component of thyroid hormones so you need it in your diet. You can get iodine from using fortified table salts in your cooking.⁸

Cut out processed foods from your diet

Processed foods, such as cookies, potato chips, dried fruits, and bread that is not made from whole grains, are typically high in calories and low in nutritional value. These types of foods increase your blood sugar levels and cause your insulin to go out-of-whack. Cut out processed foods to help your hormones stay balanced.

Skip the alcohol

Alcohol contains empty calories and is used by the body as energy first before carbohydrates and fats. When this happens, the excess glucose and lipids are converted into fat, which results in weight gain and “beer gut”.⁹ Skipping alcohol can help in your weight loss journey.

Exercise routinely

Exercises, such as high-intensity interval training (HIIT), can help your body to regulate insulin levels, glucose, and fat utilization. HIIT exercises can also help your body regulate cortisol, estrogen, and testosterone.

Get Enough Sleep

If you are struggling to sleep at night or not getting enough sleep, your body will secrete excess cortisol hormone, which can lead to weight gain. Scientists recommend getting 7–9 hours of sleep every night.