You may think excess weight associated with hormonal imbalance is difficult to rectify. In fact, all it requires is an understanding of the relationships among diet, exercise, weight and hormones. As it turns out, leading a healthy lifestyle is the answer to even this seemingly most intractable of weight-loss woes.
Identification
Hormones are chemicals in the bloodstream that regulate bodily processes and functions. When these hormones are balanced, your body is able to perform vital functions efficiently. Conversely, when they are imbalanced, you may suffer from a variety of disorders, including those relating to excess weight.
Significance
Achieving hormone balance can improve your metabolism, giving you more energy, making you less hungry and helping you lose weight, according to
Scott Isaacs, author of "Hormonal Balance."
"Hormones and metabolic rate help explain the paradox that exists between those who pig out and never gain weight and the calorie counters who gain weight simply by smelling doughnuts," Isaacs says.
The Facts
While hormones are mostly determined by genetic factors, we may affect our hormones through our lifestyle and eating habits. Testosterone, which plays a vital role in protein synthesis and metabolism, is greatly affected by exercise. When we are sedentary, our testosterone levels drop and we lose lean muscle, which results in less burning of fat and consequently fat gain. Leptins, our hunger hormone, also play a vital part in our weight. Produced by body fat, leptins tell our body when to eat and when to stop eating; therefore, by carrying excess weight, we increase our leptin levels. High leptin levels may lead to leptin resistance -- similar to insulin resistance in diabetics -- whereby our body fails to respond to its signals of satiety, which leads to overeating and weight gain, according to a study published in the "American Journal of Physiology." When we consume foods that are high in refined carbohydrates, such as in fast foods, our insulin -- the hormone responsible for regulating blood sugar -- rises in order to reduce the high levels of glucose in our blood. Over time, this may lead to insulin resistance, which, in turn, debilitates our body's ability to burn energy, resulting in this energy being stored as fat.
Solution
To balance your testosterone, leptin and insulin levels, the most effective strategy you can adopt is following a healthy lifestyle. Engage in regular exercise -- 2 1/2 hours of moderate-intensity aerobic activity every week and muscle-strengthening activities that work all major muscle groups two or more days a week. Eat a healthy diet low in refined carbohydrates and saturated fats. Both will contribute to restoring these hormones to healthy levels.
Considerations
While it is possible to control your hormones to some degree, there are cases in which hormonal imbalances are a result of severe medical conditions. Hormonal fluctuations may be affected by the aging process. In both scenarios, exercise and diet may not be efficient in restoring these levels, in which case it may be necessary to consider hormone replacement therapy.
References
- "Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism;" Scott Isaacs, M.D.; 2007
- "Molecular Endocrinology: Genetic Analysis of Hormones and their Receptors;" G. Rumsby, S.M. Farrow; 1997
- PubMed: Effect of testosterone on muscle mass and muscle protein synthesis
- PubMed: Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding
- PubMed: Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
