Do you feel like you’re doing everything right, but you can’t seem to lose weight? You’re not alone. In fact, many people have trouble losing weight because of their hormones. Weight hormones are responsible for controlling our appetite and how our bodies store fat. In this blog post, we will discuss 9 fixes for weight hormones that will help you lose weight and keep it off!
9 Fixes For Weight Hormones
Given below are 9 fixes for weight hormones:
Eat a balanced diet
Eating a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help regulate your hormones and control your weight. Moreover, focus on eating nutrient-dense foods which will provide you with plenty of vitamins and minerals that your body needs to stay healthy.
Here are 10 foods to include in your balanced diet:
- Leafy green: Leafy greens such as spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants which can help regulate your hormones.
- Whole grains: Whole grains such as quinoa, oats, barley, and brown rice are high in fiber and can help balance your hormones.
- Legumes: Legumes such as beans, peas, and lentils are packed with protein and fiber to keep your hormones in check.
- Nuts: Nuts such as almonds, walnuts, and cashews are high in healthy fats, vitamins, and minerals that can help regulate hormones.
- Fruits: Fruits such as apples, oranges, and bananas are rich in antioxidants and can help balance your hormones.
- Fish: Fish such as salmon, tuna, and mackerel are packed with protein and omega-3 fatty acids which can help regulate your hormones.
- Yogurt: Yogurt is rich in probiotics which can help balance your hormones.
- Eggs: Eggs are high in protein and healthy fats which can help keep your hormones in check.
- Avocado: Avocado is a great source of healthy fats and vitamins which can help regulate your hormones.
- Dark chocolate: Dark chocolate is rich in antioxidants which can help balance your hormones.
Physical activity helps regulate hormones, maintain a healthy weight, and boost energy levels. Aim to get at least 150 minutes of moderate-intensity exercise per week. This can include walking, biking, swimming, or any other activity that gets your heart rate up. Additionally, you may want to add strength training such as weightlifting and Pilates to help you build lean muscle mass which can further improve your hormone health.
Here are 5 exercises to help fix weight hormones
- Walking: Walking is a great form of exercise to get your heart rate up and burn calories.
- Jogging: Jogging can help regulate hormones and boost energy levels.
- Strength Training: Weightlifting, Pilates, and other forms of strength training can help build lean muscle mass which will help improve your hormone health.
- Swimming: Swimming is a great full-body workout that can help regulate hormones and boost energy levels.
- Yoga: Yoga helps to reduce stress, balance hormones, and promote overall health.
Get Enough Sleep
Getting enough sleep each night is essential for maintaining your hormone health. Aim for 7-9 hours of quality sleep each night, as inadequate sleep can lead to weight gain due to the release of stress hormones. Additionally, make sure your bedroom is dark and quiet, and that you are avoiding caffeine late in the day.
Here are 5 ways to get good quality sleep:
- Go to bed and wake up at the same time each day.
- Avoid caffeine late in the day.
- Exercise regularly.
- Limit your exposure to blue light from electronics before bedtime.
- Create a relaxing sleep environment with a dark, quiet room and comfortable temperature.
Limit Sugar Intake
Limiting your sugar intake is essential for maintaining your hormone health. Aim to limit added sugars in your diet and instead opt for natural sources of sweets such as fruit, honey, and maple syrup. Additionally, try to avoid processed foods as they often contain added sugar.
Here are 5 ways to limit sugar intake:
- Choose natural sources of sweets such as fruit, honey, and maple syrup.
- Avoid processed foods as they often contain added sugar.
- Read food labels for hidden sugars.
- Limit sugary drinks such as soda and juice.
- Opt for unsweetened versions of foods when available.
Reduce Stress Levels
Stress can cause weight gain due to the release of stress hormones such as cortisol. Aim to manage your stress levels by practicing relaxation techniques such as meditation, deep breathing, and yoga. Additionally, make sure you are getting enough sleep and eating a balanced diet to keep your hormones in check.
Here are 5 ways to reduce stress levels:
- Exercise regularly.
- Practice relaxation techniques such as meditation and deep breathing.
- Eat a balanced diet.
- Get enough sleep.
- Spend quality time with friends and family.
Eat Healthy Fats
Eating healthy fats is essential for hormone health. Aim to include healthy fats such as avocados, nuts, seeds, and olive oil into your diet. Additionally, you may want to consider taking an omega-3 supplement if needed.
Here are 5 ways to eat healthy fats:
- Include avocados, nuts, and seeds in your diet.
- Opt for olive oil when cooking.
- Take an omega-3 supplement if needed.
- Replace unhealthy fats such as butter and lard with healthier options such as coconut oil or ghee.
- Eat fatty fish such as salmon, sardines, and tuna two to three times a week.
Maintain Healthy Gut Bacteria
Having healthy gut bacteria is essential for maintaining your hormone health. Aim to add probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut to your diet. Additionally, you may want to take a probiotic supplement if needed.
Here are 5 ways to maintain healthy gut bacteria:
- Eat probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut.
- Take a probiotic supplement if needed.
- Reduce sugar intake.
- Increase fiber intake with fruits, vegetables, whole grains, and legumes.
- Eat fermented foods such as miso and tempeh.
Eat plenty of protein
Eating a sufficient amount of protein is essential for maintaining your hormone health. Aim to include lean sources of protein such as chicken, fish, eggs, and beans into your diet. Additionally, make sure you are including healthy fats in each meal.
Here are 5 ways to get enough protein:
- Include lean sources of protein such as chicken, fish, eggs, and beans in your diet.
- Add healthy fats such as avocados, nuts, seeds, and olive oil to each meal.
- Include Greek yogurt or cottage cheese as snacks.
- Eat nuts and seeds as snacks.
- Replace unhealthy processed carbs with higher-protein options such as quinoa, lentils, and tempeh.
Maintaining your weight hormones is essential for keeping your body healthy and balanced. Aim to follow the tips outlined above and focus on getting enough sleep, reducing stress levels, maintaining healthy gut bacteria, limiting sugar intake, eating healthy fats, and eating plenty of protein. Additionally, make sure you are exercising regularly and avoiding caffeine late in the day.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android and iOS to learn more about us.