Have you been eating well, exercising regularly, and still feeling frustrated that the scale won’t budge—or even seems to be creeping up? If you’re in your 30s or beyond, you’re definitely not alone in feeling this way. It can be disheartening to put in the effort and not see the results you expect. What’s often overlooked in conversations about weight is how much our hormones impact how we feel, how we store fat, and how our body responds to everyday habits.
The Hormonal Connection
Hormones are powerful chemical messengers in your body that influence almost every aspect of your health, including metabolism, appetite, and where fat is stored. When you’re doing everything “right” but still struggling, hormonal shifts may be part of the story. Let’s look at some of the common hormonal factors that can make weight loss challenging as we age:
Cortisol: The Stress Hormone Life comes with its share of stress, but chronic or ongoing stress can lead to elevated levels of cortisol. High cortisol not only increases cravings for high-calorie, sugary foods but can also cause weight gain (especially around your middle), even though you’re eating a healthy diet. Managing stress is crucial for hormonal balance and overall health. Things like meditation, yoga, daily walks, etc. can help combat excess stress.
Insulin Resistance Over time, hormonal changes and dietary habits can lead to insulin resistance, making it harder for your body to process glucose and store energy efficiently. This too can lead to weight gain, particularly around the belly, and make weight loss more challenging. Keeping your blood sugar levels stable by focusing on fiber-rich foods, protein, and balanced meals can help counteract these effects. As a registered dietitian who specializes in woman’s health- I can help!
Thyroid Function Your thyroid plays a big role in regulating your metabolism. If you have an under-active thyroid (hypothyroidism), it can slow down how your body uses energy, lead to fatigue, weight gain, or difficulty losing weight. If you suspect thyroid issues, it’s worth discussing symptoms with your doctor.
Sex Hormones: Estrogen, Progesterone, and Testosterone Changes in estrogen, progesterone, and testosterone levels are natural as we age, but they can lead to shifts in how our bodies store fat and build muscle. For women, during the years of perimenopause hormones fluctuate quite drastically and that can increase fat storage around the waist. Men are also effected and may experience a decline in testosterone that can lead to a decrease in muscle mass and metabolism.
Practical Tips for Supporting Hormonal Health
So, what can you do? Here are some practical strategies to support your hormones and overall health:
Balance Your Plate: Prioritize protein-rich foods, lots of vegetables, healthy fats, and high-fiber carbohydrates to support insulin sensitivity and keep you feeling satisfied.
Manage Stress: Consider incorporating stress-reducing practices such as meditation, gentle yoga, deep breathing, or even a short walk in nature. Prioritizing sleep is also key for regulating cortisol levels.
Stay Active: Aim for a mix of strength training, cardio, and flexibility exercises. Building muscle helps boost metabolism and supports hormonal balance.
Get Regular Check-Ups: If you suspect a hormonal imbalance, talk to your healthcare provider. Sometimes, underlying conditions like thyroid disorders can go undetected but make a big difference once addressed.
Don’t Lose Hope
Most importantly, be kind to yourself. Your body is not the same as it was in your 20s, and that’s okay. It’s normal to experience changes, and sometimes, progress looks different from what we imagined. Focus on doing your best rather than achieving perfection, and remember that you’re not alone on this journey. Small, consistent changes can lead to meaningful improvements over time. You deserve to feel good in your skin and enjoy your life—let’s work together to educate ourselves and support each other on as we strive to achieve optimal health.
References: Epel, E. S., et al. "Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat." Psychosomatic Medicine 62.5 (2000): 623-632.
Chrousos, G. P. "Stress and disorders of the stress system." Nature Reviews Endocrinology 5.7 (2009): 374-381.
McAninch, E. A., & Bianco, A. C. "The history and future of treatment of hypothyroidism." Annals of Internal Medicine 164.1 (2016): 50-56.
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