Overweight and hormones. Is it possible to lose weight with hormonal imbalance?

Countless studies tell us good and bad news. The good news is that we are finally beginning to understand how hormones regulate fat cell size influencing appetite and metabolism. The bad news is that our sedentary lifestyle and poor diet are confusing our hormones, causing them to do unimaginable things.

How hormones help control body fat

You gain weight when you get more energy from food than you spend on metabolism and physical activity. It seems that getting rid of fat is quite easy - eat less, move more. Unfortunately, this is only apparent simplicity. Your body has a very complex system that controls weight consistency. When you lose weight, she comes into play, trying to return the body to its original weight. The same mechanisms prevent excessive weight gain when you overeat.

Cells, tissues and organs are always trying to maintain balance. Break it - and your body will oppose it in all ways. Fat cells are no exception. They store fat. If they lose weight, they think that you are "robbing" them, and they enlist hormones and various chemicals to help restore the original reserves. These chemical controllers increase your appetite and slow down your metabolism to replenish lost fat stores.

Leptin - satiety hormone

Leptin is a hormone (discovered in 1994) that regulates energy metabolism. Leptin is a satiety hormone, it sends a signal to our brain that it is time to stop eating. It got its name from the Greek word "leptos" - slender. Leptin sends signals to the brain about the sufficiency of fat reserves. When its level decreases, the brain understands this in such a way that a person is “dying of hunger”, he needs new fat reserves, and the person begins to want to urgently eat a chocolate bar, sausages or chips.

In general, the effect of this hormone on the body is very mysterious. When this hormone was injected into laboratory mice, their weight decreased. It turned out that the mechanism of action of this hormone is simple and specific: it causes the breakdown of fat and reduces food intake. It would seem - introduce it into the body by injection - and there will be no obese patients. It wasn't there! Indeed, in patients with obesity, it is about ten times more than in thin ones. Perhaps because the body of obese people somehow loses sensitivity to leptin and therefore begins to produce it in an increased amount in order to somehow overcome this insensitivity. With weight loss, leptin levels also drop.

Leptin levels also decrease with lack of sleep. This partly explains the fact that people who are chronically sleep deprived (less than seven hours a night) are prone to obesity. According to experts, when we don't sleep enough hours a night, our body produces less leptin (and we feel like we're not getting enough of the usual amount of food) and increases the production of ghrelin (and we begin to experience hunger all the time). The more fatigue from lack of sleep, the more and more we want to eat!

Those who regularly eat fish and seafood have a balanced level of the hormone leptin. This is very good as there is a correlation between high leptin levels and low metabolism and obesity.

Ghrelin - hunger hormone

Ghrelin, the “hunger hormone”, discovered in 1999, plays an important role in the regulation of the digestive process, mainly by influencing the synthesis of various enzymes. The content of ghrelin in the human body in the absence of food sharply (up to four times) increases, and after satisfying hunger, it decreases again. The hormone ghrelin not only stimulates the brain to increase appetite, but also pushes the genes to accumulate visceral fat in the abdomen.

If only two nights in a row sleep 2-3 hours less than usual, our body will begin to produce 15% more ghrelin and 15% less leptin.

That is, the brain will receive a signal that we lack energy - we lose so much if we are on a low-calorie diet.

By the way, compared, for example, with the 1960s, all people began to sleep on average 2 hours less. And 60% of modern women feel constant fatigue. And about a third of them cannot remember the last time they slept long, hard and as much as they wanted. Of course, this is a consequence not only of our lifestyle, but also of changes in character and our perception of reality.

Apparently, ghrelin was really needed in antiquity: the fear of hunger reigned, and the hormone made people eat when it was possible, thereby giving a chance to survive in harsh times.

Fortunately, ghrelin is very easy to outwit. This requires special approach to food.

In order not to turn into a militant glutton, you just need to constantly be moderately full. The best way to regulate your appetite is to eat a little every 3 hours, or 6 times a day, experts say.

Recent studies have shown that fructose (one of the sugars found especially in fruit juices, corn syrup, and sodas) stimulates the production of ghrelin, leading to an increase in overall caloric intake. That is, the consumption of foods rich in fructose leads to increased and more frequent feelings of hunger and overeating. Fortunately, most people on a healthy diet know that these are the first foods to cut out of their diet.

Cortisol - stress hormone

Cortisol, also known as the “stress hormone,” is a close relative of adrenaline, both produced by the adrenal glands. It is a corticosteroid hormone produced involuntarily at times of increased stress and is part of the human defense mechanism.

Cortisol affects metabolism and excess weight in a variety of ways. Being part of the built-in biological defense mechanism that manifests itself under stress, it starts some defense processes and suspends others. For example, in many people it increases appetite during times of stress, so that a person has the strength to resist the world around him, and a person in psychologically difficult moments begins to “comfort himself” with tasty treats. At the same time, it reduces the metabolic rate - again, so as not to lose the energy necessary to escape stress. Since a person cannot somehow influence the production of cortisol, it remains only to either minimize stress by changing lifestyle or avoiding sources of stress, or find relaxation methods that suit you: yoga, dancing, breathing exercises, prayers, meditation, etc.

Adrenalin

Being, as we have already said, a relative of cortisol, adrenaline, however, affects the metabolism differently than cortisol. If cortisol is released in response to fear, danger, or stress, adrenaline is released in moments of excitement. The difference, it would seem, is small, but it is. For example, if you are skydiving for the first time, then most likely you will experience fear and your cortisol levels will increase. If you are an experienced skydiver, then, probably, at the moment of the jump you feel not so much fear as emotional excitement, accompanied by the release of adrenaline.

Unlike cortisol, adrenaline speeds up metabolism and helps in the breakdown of fats, releasing energy from them. It triggers a special mechanism called "thermogenesis" - an increase in body temperature caused by the combustion of the body's energy reserves. In addition, the release of adrenaline usually suppresses appetite.

Unfortunately, the greater the weight of a person, the lower his production of adrenaline.

Estrogen

The female hormone estrogen is produced by the ovaries and performs a variety of functions from regulating the menstrual cycle to distributing body fat. It is estrogen that is one of the main reasons that in young women fat is deposited, as a rule, in the lower body, while in women after menopause and in men - in the abdomen. It is believed that a lack of estrogen leads to weight gain.

Hormone levels in women begin to decline as early as 10 years before menopause. Very often, this is primarily manifested in an increased love for sweets. With a decrease in estrogen production, the body begins to look for it in fat cells. Once fat cells begin to supply the body with estrogen, it begins to store more and more fat. At the same time, a woman begins to lose testosterone, which is expressed in a sharp decrease in muscle mass. Since muscles are responsible for burning fat, the more muscle is lost, the more fat is deposited. That is why it is so difficult to lose weight after 35-40 years.

Subcutaneous adipose tissue is not just a layer of fat, it is also a depot of female sex hormones (estrogens). With obesity, the amount of estrogen in the body increases. And if for women such a state is physiological, then for men it is unnatural. For them, the normal hormonal background is the predominance of androgens (male sex hormones).

When a man gains weight, his fat depot increases and, accordingly, the level of estrogen increases. At first, the body tries to compensate for this, begins to produce more androgens in the adrenal cortex and testicles, but gradually their capabilities are depleted, and a shift occurs. hormonal background towards estrogen dominance.

Excess estrogen affects the entire body as a whole. Firstly, gynecomastia occurs - in a man, literally, the mammary glands begin to grow. Secondly, the timbre of the voice rises. Thirdly, spermatogenesis worsens: the number of spermatozoa and their mobility decreases - male infertility occurs. Over time, with obesity, potency also decreases - not only hormonal imbalance plays a role here, but also malnutrition of the nervous tissue and poor blood circulation.

In addition, estrogens change the psyche. Men become apathetic, tearful, depressive. They think they're having a midlife crisis, but it's actually pure hormonal changes associated with being overweight.

This hormone released by the pancreas plays a major role in the process of deposition of subcutaneous fat. It inhibits the activity of a fat-splitting enzyme (hormone-sensitive lipase). In addition, it promotes the transfer of sugar to fat cells, which stimulates the synthesis of fats. That's why diets high content refined sugars cause obesity. The increase in insulin levels caused by the consumption of sugary foods increases body fat by slowing down the breakdown of fats and accelerating their synthesis.

Thyroid hormones

These similar hormones, called T1, T2, T3, and T4 for short, are produced by the thyroid gland. Thyroxine, which speeds up metabolism, has the greatest effect on weight gain.

Insufficient production of thyroid hormones, known as underactive thyroid, leads to weight gain and other unpleasant diseases. However, the increased production of these hormones - hyperfunction of the thyroid gland, entails its own diseases and is also undesirable, although it is rare in overweight people. That is, in this case, a healthy balance is important.

The thyroid gland needs iodine to function properly. The intake of iodine in the diet can be provided by the consumption of iodized salt, iodine-containing supplements, vitamin-mineral complexes, algae supplements, etc. Recent studies have shown that thyroid function is further improved when iodine is taken in combination with another mineral, selenium. In addition, according to other studies, thyroid dysfunction is accompanied by low levels of copper in the blood.

The function of the thyroid gland is also affected by some food products. So, people with reduced function or people who simply want to speed up their metabolism should avoid soy products and excessive consumption of peanuts. A useful natural thyroid stimulant is coconut oil, which is often condemned as a source of saturated fat. In addition, the level of thyroid hormones, as well as testosterone and estrogen, decreases under the influence of stress.

Hormonal imbalances make you fat

If this system works so well, then why are there so many overweight people lately? Scientists have found that aging, illness and an unhealthy lifestyle disrupt the normal functioning of fat-control systems. This affects the substances that regulate fat cells. Thus, instead of helping us control weight, hormones contribute to its increase.

In the late 1980s, it was found that impaired insulin metabolism greatly increased the risk of obesity and heart disease. Insulin, like all hormones, works by binding to special receptors in cells. A combination of poor diet, sedentary lifestyle, and genetic heritage can cause problems with these receptors. In order to compensate for the "slow work" of the receptors, the pancreas releases more insulin.

It causes many diseases - overweight, high blood pressure, elevated blood fat levels and diabetes. Scientists call this process "metabolic syndrome" or Syndrome X.

The deposition of fat in the abdominal region is the most dangerous manifestation of the syndrome. Abdominal fat releases fatty acids directly into the hepatic circulation. This causes an increased production of "bad" cholesterol and a decrease in the ability of the liver to clear insulin, which entails an increase in its level above the norm. And so the vicious circle begins: high level insulin leads to obesity, which causes even more insulin production. Recent studies have shown that leptin (the main regulator of fat) also does not work well in people with a disorder such as insulin resistance.

The role of obesity and abdominal fat in the onset of metabolic syndrome is unclear and controversial. Some believe that the problem lies in the low physical activity and high content of fats and refined sugars in the diet. For example, such a diet in animals caused the appearance of insulin resistance after a few weeks. The addition of exercise and changes in diet caused an improvement in most of the factors associated with metabolic syndrome (blood pressure, insulin, triglycerides), even if no weight loss was observed.

Insulin resistance and high insulin levels are a cause rather than a consequence of obesity. The level of lipoprotein lipase (an enzyme that promotes fat deposition) decreases in skeletal muscle when insulin resistance occurs. On the other hand, in fat cells, high levels of insulin stimulate lipoprotein lipase, inhibiting hormone-sensitive lipase (an enzyme that breaks down fats). Such changes can cause a decrease in the metabolism of fats in the muscles and their accumulation in fat cells.

Association with testosterone levels

The level of testosterone largely determines the fat content of a man in the abdominal region. In middle age, a person with lower testosterone levels has much more fat in the waist area than people with normal or elevated levels. In addition, this type of fat deposition is dangerous with the risk of developing heart disease.

For many years it was thought that high testosterone levels contribute to heart disease. This was a natural conclusion, because the level of such diseases among women is much lower. But recent studies have refuted this conclusion. Low testosterone contributes to the accumulation of fat in the abdominal region and increases the risk of insulin resistance. Some scientists believe that even "normal" levels are dangerous. The number of testosterone receptors in the abdominal region is especially large, therefore, an increase in its overall level will entail an accelerated metabolism of fats in this area.

Fight fat by controlling your hormones

Exercise is the best way to control the hormonal problems that can cause metabolic syndrome. Exercise improves insulin sensitivity by increasing glucose transport, increases oxidative enzymes, improves blood flow to muscles, and reduces body fat. It is very useful to work with weights. Studies have shown that adding it to regular exercise improves insulin resistance and improves body composition.

Diet is critical. Eat foods low in simple sugars, saturated fats and trans fatty acids. There is no need to go on crazy diets, just eat balanced foods.

Many studies have shown that fatty foods make people gain weight. Fatty foods, although tasty, are too high in calories. You get the same amount of calories by eating a much smaller portion. This is how overeating happens.

Research on testosterone and fats suggests that supplemental testosterone is very beneficial in older and older adults. Insulin resistance is simply an epidemic among this age group. There is clear evidence that testosterone supplementation, combined with a healthy diet and exercise, can improve insulin metabolism and help shed excess fat.

However, fat control is about consuming fewer calories than you expend. But problems with your hormonal system make things difficult. Fortunately, for most people, hormonal control and weight control are achieved in the same way. But take your time. Before you even look at testosterone or growth hormone, get some exercise, adjust your diet, and maintain that lifestyle for a while.

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I'm sorry, but I will refer to your excess weight, even if it is small, as obesity. So it is customary among specialists - to call overweight obesity and classify it according to degrees. But we are not interested in degrees, but in the causes of obesity.

Distinguish between primary and secondary obesity.

95% of those who are overweight have a primary form of obesity. Its cause is excess caloric content of food. Constant overeating disrupts the normal functioning of the appetite center in the brain and the person ceases to control the process of saturation. Excess energy is not used by the body and is stored in reserve in the form of fat.

Secondary obesity results from hormonal disorders and lesions of the central nervous system. If your big efforts lead to minimal weight loss, or if weight loss has stopped for a long time, look for a hormonal imbalance. We assign tests and understand hormonal reasons overweight.

Hypothyroid obesity. As a result of a decrease in thyroid function, metabolic processes in the body decrease. It is characterized by a uniform arrangement of adipose tissue. For diagnosis, tests for T3, T4 free and TSH are prescribed. About these hormones and the hypothyroid state (decrease in thyroid function), read the article "Thyroid hormones.

Hyperinsulinism. benign tumor The pancreas (insulinoma) secretes an excess amount of insulin, which lowers blood sugar levels, makes you feel hungry and leads to overeating. But more importantly, insulin inhibits the breakdown of fat (this is its hormonal effect) and makes diets ineffective. Progressive obesity is one of the symptoms of insulinoma. For diagnosis, an analysis is prescribed for insulin.

Hypercortisolism. The adrenal cortex (a pair of small endocrine glands located above the kidneys) produces the hormones corticosteroids. Adrenal gland tumor, pituitary tumor (primary endocrine gland, located at the base of the brain; regulates the action of the hormonal system) lead to an increase in the concentration of corticosteroids and a characteristic type of obesity with a round reddened face, obese body and thin arms and legs. This type of obesity can also develop as a result of long-term treatment with corticosteroid drugs (eg, bronchial asthma, rheumatoid arthritis).

For primary diagnosis, tests are prescribed for cortisol and adrenocorticotropic hormone ACTH.

The disease is accompanied by hypertension, increased blood sugar concentration, sexual disorders, impaired mineral metabolism, heart failure, decreased immunity. Complaints of fatigue and muscle weakness.

Low testosterone in men is an important factor in the maintenance and progression of obesity. Diagnostic tests are scheduled for testosterone and luteinizing hormone LH.

A high level of prolactin reduces the concentration of sex hormones (estrogen in women and testosterone in men), slows down the basal metabolism and stimulates the conversion of carbohydrates into fats. An analysis is scheduled for prolactin.

Hyperandrogenic syndrome in women in 50% of cases leads to obesity. Androgens - male sex hormones - are also found in women (in smaller quantities). Some pathological conditions lead to an increase in the concentration of androgens in the body of a woman. These can be tumors of the ovaries or adrenal glands, deficiency of certain enzymes, dysregulation of the central nervous system after past infections and intoxications. Why an increase in the concentration of male sex hormones leads women to obesity is difficult and long to explain, read the article at the link. I will only explain that the hormones insulin and leptin are involved in this process.

Hormonal disorders and obesity are two problems that are often associated with each other, especially in women. In this case, physical training and strict diets do not give the effect that is usually expected from them, but you should not give up. Hormonal obesity in women can have different causes, and we will understand how to treat the disease further.

Causes of hormonal obesity in women

Hormonal causes of obesity are always associated with the work of the endocrine system. In most cases, excess weight in this case among the fair sex is associated with a number of factors:

• changes in the hormonal background due to physiological processes such as pregnancy or menopause;
• reception hormonal drugs and medicines that affect the production of hormones in the body;
• endocrine pathologies (hypothyroidism, polycystic ovaries, etc.).

As mentioned above, hormonal obesity in women is more common than in the stronger sex. This is due to an increased risk of developing hypothyroidism (a decrease in the functionality of the thyroid gland and inhibition of metabolism). Hormonal obesity in women can have different symptoms, but mostly it is an unexplained increase in body weight, regardless of adherence to a normal diet and exercise.

How to get rid of obesity in women due to hormones?

We figured out the signs of hormonal obesity and what is the reason for the development of the pathology, but how exactly is the treatment carried out? Exist different ways disease control, including:

• low-calorie diet and a complete rejection of sweets and fatty foods;
• regular sports;
• surgery (in advanced cases);
• correction of eating behavior with the help of psychotherapy;
• refusal to take certain drugs;
• treatment of diseases of the endocrine system.

When obesity occurs hormonal disbalance doctors prescribe different tests, but first of all this. Treatment of hormonal obesity initial stages(I degree) can be carried out at home, and with II or III degree the help of a qualified specialist is required, but not a nutritionist, but an endocrinologist.

What is the diet for hormonal obesity

When hormonal obesity occurs in women, diet can help keep you fit and sculpt your figure slightly. Usually proper nutrition used as an addition to the complex of therapy with medication and other methods of treatment.

Treating hormonal obesity is not easy, so you need to be patient and not back down. Learn to eat complex carbohydrates, which include grains, cereals and legumes, as well as various vegetables. It is recommended to consume all carbohydrate foods in the morning.

Be sure to give up sweets, flour products and pastries, as well as any other high-calorie foods. In this case, the body should receive a sufficient amount of vegetable fats in the form of olives and olive oil, nuts, seeds and avocados. The best sources of animal fats are lard, dairy products and sea fish, but do not overdo it.

Observe the diet and drink. Eat at certain times up to five to six times a day and in small portions, and drink at least two liters of fluid. Pure water removes toxins and slags, activating material metabolism and promoting the burning of fat cells.

Note that when the cause of obesity in women is hormones, one diet cannot be limited. It will help prevent weight gain, but you are unlikely to be able to throw off all the excess. Add sports to your usual lifestyle, do not hesitate to sign up for psychotherapy sessions and be sure to go to an appointment with an endocrinologist.

Photo: George Tsartsianidis/Rusmediabank.ru

So how do you stop hormonal chaos and put your weight in order?

As soon as you discover weight gain, your first impulse is likely to be to go to the gym to quickly "melt" the hated fats on the treadmill. And most likely you will be wrong. Excess weight in women, in most cases it is determined by hormones. And if you're suffering from a hormonal imbalance due to stress or PMS, your hormones are just programming you to be fat. And very often, increased exercise during this period not only does not lead to weight loss, but also makes you gain even more weight!

The two biggest weight loss saboteurs are estrogen and cortisol.
Let's start with cortisol: this hormone produced by the adrenal glands, in simple terms, opposes stress and sugar. When you experience significant physical activity, you burn your blood glucose - which takes about half an hour - and then move on to the body's reserves. At this point, you force the adrenal glands to pump cortisol to convert fat from cells into blood glucose. So far, nothing bad, because we want to get rid of fat cells, right? Problems begin when this process interferes estrogen - female hormone, produced by the ovaries and performing many functions, from the regulation of the menstrual cycle to the distribution of body fat. And he intervenes very actively, since almost all the “events” of a woman’s life (PMS, polycystic ovary syndrome, fibrosis, endometriosis, infertility, pregnancy, low libido and pre-menopause) are accompanied by an increase in estrogen levels. And that's not counting the natural and synthetic estrogens that come to us from certain foods and cosmetics. And estrogen causes us to store circulating sugar as fat. Like this vicious circle. As soon as cortisol releases some glucose from fat to burn it off, estrogen immediately converts it back into fat! And that's while exercising!

As if this is not enough - we ourselves exacerbate the problem, with our diet. When stress levels rise, we seize it "sweet". Cortisol is produced in a smaller amount, and during a workout it may not be produced at all, since we do not have time to burn even the sugar accumulated during the day, not to mention the reserves. Meanwhile, energy is being wasted and needs to be replenished with food!

In addition, in the second half of the menstrual cycle, the luteal phase, the balance of estrogen is disturbed by progesterone, leading to an increased feeling of fatigue and even more stress on the adrenal glands.

In this scenario, you nullify your weight loss efforts and workouts and jeopardize almost your entire life. endocrine system, which is simply confused and no longer knows how to respond to all this mess of hormones, glucose, fat. And therefore, he simply shoves everything away into fat cells in order to have at least a little rest.

What to do in such a situation?
Stop exhausting yourself with many hours of training. Yes, “more” does not always mean “better”. The harder and longer you exercise, the greater the useless load on your hormonal system. And if you have a risk of hormonal failure, then with a workout duration of more than 30 minutes, your weight will stand still. And if you start training already under stress, that is, when elevated level cortisol, then only increase your weight even more! Try to rest for at least an hour before training. A good solution for hormonal problems is also to replace intense workouts with relaxing yoga. You can do 20 minutes of cardio or strength training, and then move on to shorter and less intense activities such as yoga, swimming or walking.

What other hormones can interfere with the weight loss process? Well, at least which ones can we influence?

This, for example, leptin , a hormone primarily responsible for appetite and satiety. Leptin levels decrease with lack of sleep. So you either sleep enough time, at least 7-8 hours, or eat. If you wake up in the morning with a wild feeling of hunger, then you have not slept enough. With a normal amount of sleep, you don’t want to eat in the morning, even if you didn’t eat “after six” the day before.

Signals a deceptive feeling of hunger and ghrelin , a short-lived hormone produced in the stomach. Fructose (a type of sugar found especially in fruit juices, honey, corn syrup, and sodas) stimulates ghrelin production, leading to increased and more frequent hunger and overeating, and ultimately an increase in overall calorie intake.

So, striving for an ideal figure, you can do much less, but with greater efficiency. The main thing is to understand what you are doing, how and why. If you take into account your hormonal balance when losing weight and learn to listen to your body, you will not have to exhaust yourself with either strict diets or useless workouts.

Excess insulin, prolactin, cortisol, as well as a lack of thyroid and sex hormones can contribute to weight gain. A long-term imbalance of hormones increases the chance of developing obesity.

Excess hormones and obesity

A high concentration of insulin in the blood is observed in metabolic syndrome. In this case, patients may be disturbed by severe weakness after eating, increased appetite, cravings for sweets, and thirst. To establish such a violation of the hormonal background, it is necessary to pass tests for blood sugar and insulin.

Increased secretion of prolactin is usually observed in women. In addition to obesity, patients may be disturbed by menstrual irregularities. For examination, you need to take a blood test for prolactin and visit a gynecologist.

Obesity associated with a high concentration of cortisol is characterized by stretch marks on the skin of the trunk, high blood pressure, weakness in the arms and legs. For accurate diagnosis, it is necessary to examine the daily rhythm of cortisol.

Hormone deficiency and obesity

Hypothyroidism develops due to low production of thyroid hormones. This disease is manifested by weight gain, slow heart rate, drowsiness, memory loss. To identify a disturbed hormonal background, it is necessary to take thyroid-stimulating hormone (TSH) and free thyroxine (FT4) on an empty stomach.

The lack of sex hormones leads to obesity in men and women. A low concentration of testosterone and estrogen provokes excess fat deposition at any age. Most often, a lack of sex hormones occurs in women after menopause. In this case, the patient with a standard diet adds more than 5 kg per year. Replacement therapy sex hormones is selected by a gynecologist for women and an andrologist for men.