How to balance hormones while losing weight: A quick guide

If your hormones are not balanced they can mess with your metabolism, energy, and mood. (Image: Canva)

Feel that you have done everything by the book to lose weight, but your ideal weight still eludes you. It may be time to focus on your hormones. If your hormones are out of whack, they can mess with your metabolism, energy, and mood. Here’s a quick guide to help you keep everything in balance and reach your weight loss goals without losing your mind.

Balanced nutrition

Healthy fats: Fats need not be completely eliminated from your diet as they are useful for brain health, among other things. Try to include healthy fats like avocados, nuts, seeds, and fatty fish for hormone production.

Protein: Essential for muscle building and hormone regulation, choose lean proteins like chicken, fish, and legumes to stabilise your blood sugar.

Complex carbs: Keep blood sugar steady by including whole grains, vegetables, and fruits in your diet every day.

Fibre: Fibre-rich foods such as vegetables and whole grains can help regulate oestrogen, which is crucial for bone health, mood, and brain function.

Also see: Best exercises to burn belly fat, trim your waistline

Regulate blood sugar

Frequent meals: Eat smaller, more frequent meals to prevent blood sugar spikes.

Low-glycaemic foods: Choose whole grains and non-starchy vegetables, which help keep your blood sugar steady.

Cut added sugars: Eliminate sugary foods and drinks as much as possible from your diet to avoid insulin resistance.

Regular exercise

Moderate activity such as brisk walking, swimming, or yoga can improve insulin sensitivity, which is the key to improving glucose absorption in your body.

Strength training: Build muscle with strength exercises to support metabolism.

Avoid overtraining: Don’t overdo it, as over-exercising can lead to elevated cortisol levels, or the “stress hormone.”.

Prioritise sleep

Adequate sleep: Aim for 7-9 hours each night to regulate hormones like cortisol.

Sleep environment: Keep your bedroom dark, cool, and quiet.

Consistent schedule: Stick to a regular sleep-wake cycle.

Manage stress

Stress reduction: Use techniques like meditation and deep breathing to lower cortisol.

Relaxation: Engage in relaxing activities like reading or spending time in nature.

Mindfulness: Practice mindfulness to reduce stress impact.

Support gut health

Probiotics and prebiotics: Eat yoghurt, kefir, garlic, and bananas to boost gut health.

Fibre: Promote beneficial bacteria with a high-fibre diet.

Hydration: Drink plenty of water for digestion and hormone metabolism.

Consider supplements

Vitamin D: Ensure adequate levels of hormone regulation.

Magnesium: Support hormone production with magnesium-rich foods or supplements.

Omega-3s: Include omega-3 fatty acids to reduce inflammation and support hormones.

Balancing hormones while losing weight doesn’t have to be complicated. Focus on smart and clean eating at least 80 per cent of the time, exercise regularly, and manage your stress. These key things can keep your hormones happy and help you reach your weight loss goals.