The definitive guide to balancing hormones for weight loss

How Hormones Are Affecting Your Weight Loss Success

I know you are all thinking this means female and male hormones, but there is way more to it than that. Female hormones (estrogen and progesterone) or male hormones (testosterone) are important – yes – but it is also important to consider and balance

  • Blood sugar hormones (insulin, gherlin, leptin)

  • Thyroid hormones

  • Mood neurotransmitters (brain and gut hormones)

  • Sleep hormones (melatonin, growth hormone)

  • Hormonal effect on pain and inflammation

  • And much more!

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Chapter 1:

What is hormonal imbalance?

 

Importance of Hormonal Balance

Hormonal balance is optimized via the balance of protein's, carbs and fat's every time we eat. This ideal balance takes pressure off the body and adrenal glands and thus harmonizes all systems. You see, we all have different demands effecting our bodies from 3 sources - emotional, mental and physical

Estrogen Dominance

Estrogen dominance is common for both men and women. It happens when estrogen levels are high relative to progesterone or testosterone. Here are some of the symptoms of estrogen dominance:

 

Chapter 2: Symptoms:

How to tell if you have hormonal imbalances

So how do you tell if you have a hormone imbalance. Let's look at the symptoms.

Female/ Male Hormone imbalance symptoms

The charts below show common symptoms of female and male hormone imbalances

Pink Sugar

Blood Sugar Level Imbalance Symptoms

Symptoms of blood sugar level imbalances are:

  • Cravings

  • Hunger

  • Fatigue

  • Anxiety

  • Irritability

  • Feeling teary or moody

  • Binge eating

Digestive System Imbalance Symptoms

Symptoms of gut/ bowel imbalances are:

  • Constipation

  • diarrhea

  • Gas

  • Not full evacuation

  • Bloating

  • Reflux

  • Irrititable Bowel Syndrome (IBS)

  • Nausea

  • Fatigue

  • cramping and pain

You can tell a lot about your gut health from your poops. Refer to the chart below to determine your stool quality. Type 4 is what a healthy stool looks like

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When your gut and bowels are out of balance weight loss is difficult. This blog post explains how probiotics help to restore balance so you can lose weight.

Sleep Issues

There are several sleep issues that can be caused by hormonal imbalances:

  • hard to fall asleep,

  • hard to stay asleep (waking in the night),

  • shallow sleep,

  • waking up too early,

  • pain and sleep apnea.

 

Unfortunately poor sleep can make it harder to lose weight

Adrenal fatigue

Adrenal fatigue can cause low energy, but it can also lead to other symptoms:

  • fatigue,

  • cravings – sugar/salt/starch/caffeine,

  • sleep issues,

  • anxiety,

  • gut issues,

  • pain,

  • female cycle issues

Inflammation

Inflammation can be systemic or can be caused by pain. When it is systemic it can lead to weight gain. Chronic inflammation can be caused by several factors:

  • Food intolerances such as dairy or gluten can lead to gut inflammation

  • Stress is a major factor in increased inflammation

  • Eating too much starch and sugar contribute to inflammation

  • Processed and fried foods also lead to inflammation

 

Chapter 3:
What causes hormonal imbalance or makes it worse 

There are several things that cause hormone imbalances. Let's take a closer look.

Poor Diet

Consuming common allergens and intolerances:

  • Lactose and dairy: 

  • Gluten

  • Sugar

Consuming foods that you are intolerant to leads to inflammation. Inflammation takes hold of the whole body and weight gain and chronic disease results​

Eating processed foods and fast foods

Processed foods and fast foods have been designed to keep you eating more. Unfortunately they are full of additives which can cause several issues.

Not eating enough vegetables

When you don't eat enough vegetables you'll experience a lack of minerals, vitamins and fiber. These are necessary for the health of detox pathways in the liver, kidneys and gut. See the infographic for signs of nutritional deficiencies

Eating a vegan diet

A vegan diet may seem healthy, but it's not the best diet for supporting hormone health.  A vegan diet can lead to nutritional deficiencies and is likely too low in protein, fat and cholesterol to support hormones. 

Not drinking enough water

Your body is composed of 60% water. When you don't get enough water your dody suffers. See the diagram below for some of the benefits of getting enough water.

Consuming coffee and other caffinated beverages

It may seem like that morning cup of coffee is boosting your energy but in reality caffeine acts like a credit card taking out energy but never repaying it, leaving you with a debt. An energy debt. 

And drinking coffee from a takeout cup is especially harmful.

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Fasting and the keto diet

Intermittent fasting and the Keto diet are popular methods for weight loss.

Intermittent fasting involves a strict period of eating and a strict period of eating. With the keto or ketogenic diet you try to achieve a state of ketosis by eating mostly fats and protein. 

Both these methods of weight loss can result in hormone disruptions and they are not likely to help you with long term weight loss.

Alcohol

Consuming alcohol plays havoc with your hormones:

  • It raises estrogen levels contributing to estogen dominance

  • Alcohol is a liver toxin

  • The calories are empty, it has no nutritional benefit and it contributes to weight gain

  • It increases your risk of breast cancer, menstrual irregularities, osteoporosis and birth defects

  • Alchohol consumption leads to fat storage

  • It imbalances your gut flora and microbiota. This leads to cravings and more calories being extracted from food. 

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Poor Sleep

When your bedtime is midnight or later your sleep quality will likely be worse, even if you feel like you are getting enough sleep.

You may find it hard to fall asleep, or you may wake in the middle of the night.

The use of electronics at night and poor sleep hygiene can contribute to your poor sleep. If your bedtime varies, you have your phone or your work beside your bed or you consume sugar, starch or alcohol before bed you're not doing yourself any favours.

One of the downsides of poor sleep is weight gain.

Stress

Stress can be emotional, mental or physical. You can have one, two or all three at once which creates a huge cascade of hormonal imbalances. Watch the hormone video in Chapter 1 for more information.

Not enough or too much activity

Lack of exercise

A lack of exercise leads to stagnant lymph nodes and doesn't allow a detox of hormones and toxins.

Exercise or some type of movement is instrumental in lowering insulin levels and balancing blood sugar levels. It also helps to reduce cravings.

Too much exercise

Overexercising can also be an issue as it overstimulates the body and cortisol levels which can be counterproductive. This leads to stored fat especially around the belly and imbalanced hunger signals.

Sport Exercise

Xenoestrogens, heavy metals, toxins in environment, mold, illness, adrenal fatigue. 

Xenoestrogens

Xenoestrogens are man made chemicals that mimic the effects of estrogen in your body. This can lead to a hormonal disturbance. They are linked to PCOS, endometriosis, and some types of cancer.

Heavy metals and environmental toxins

We are exposed to many chemicals and heavy metals in our foods, cosmetics and even in the air we breath. Exposure to toxins and heavy metals is linked to heart disease, diabetes, cancer, infertility, and liver damage.

Mold

Mold exposure is common. It can lead to nasal congestion, sneezing, and headaches.

Why is this important?

Exposure to these toxins is linked to several illnesses and can also contribute to adrenal fatigue.

 

Chapter 4: How to naturally fix, improve, heal, treat hormonal imbalances (a holistic approach) SEE ME

Take a holistic approach

It is important to take a holistic approach and consider the below to ensure optimal health as well as fat loss.
 

Diet – when it comes to diet, no one size fits all. Far from it. It is important to have the perfect prescription of protein, carb and fat for your uniqueness. 


Alcohol – minimize as much as possible. No alcohol is healthy for life and especially weight loss. But it can be managed as part of a healthy lifestyle. Daily alcohol is not advised due to it’s effects on imbalancing estrogen and gut flora. 


Sleep  - Getting enough sleep is key to keeping hormones balanced to allow your body to shed fat.

Stress - Reduce the amount of stress your body and mind experience to allow your hormones to function properly.


Exercise - Getting the right amount of exercise is key to keeping hormones healthy to allow for weight loss.


Behavior - You can control your behavior, but you might need some support and understanding to help you along the way.

Xenoestrogens - Limiting exposure to xenoestorogens will help balance your hormones.

Image by Bekir Dönmez
Image by micheile dot com

A customized approach to suit your specific body 

Since your situation is unique you can start with this free quiz to see what hormones are causing your weight gain:

Or if you want more information about how my 1:1 programs can help you, book a free nutrition to get more details specific to your body chemistry.

 

Chapter 5: How to rid hormonal belly fat SEE ME

The 4 Key Hormones

There are 4 Hormones involved with belly fat – estrogen, cortisol, growth hormone, insulin.

 

Addressing these will ensure you get rid of that belly fat once and for all. There are many things you can do to help all of these hormones balance back in to hormone harmony and will be addressed as part of your custom food and lifestyle plan. Everyone is different and so every plan is different.

 

You may be dealing with one, two, three or all of these hormones. Tailoring to suit you ensures the best results and success. 

  • Estrogen 

  • Cortisol 

  • Growth hormone

  • Insulin – balanced diet tailored to you with your prescription of protein, carbs and fats to suit you individually. 

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What's next

Imagine stepping into the forefront of your health and body evolution to experience your own potential in a brand new and exciting way.


Imagine being guided through a healing process on the most essential, core levels. Imagine it being the exact catalyst of transformation to heal your body so that it completely changes the way you experience and connect with life, how you experience others, and attracts success into your reality.


Imagine how much different your life can be by having the chance to heal your hormonal balance and finally get you into continuous fat burning and optimized metabolism. 

Book an free 30 min Assessment call to find out more about the process and how your handcrafted custom eating and lifestyle plan will do all this and more. 

I can’t wait to help you achieve the body and health you desire and love the skin you are in!

Blessings, happiness, and success to you!


 

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Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist
Over 25 years of successfully helping you achieve optimal health and weight loss 🍏
vicki.witt@outlook.com | www.vickiwittweightloss.com

BIO: VICKI WITT

Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.