reposted from an article in Epoch Times “I’m eating fewer calories and exercising more, but I still can’t lose weight.”
As a nutritionist, I hear this frustrated complaint so often. If you’ve struggled with weight loss despite carefully counting calories, you’re not alone—and more importantly, you’re not failing. The real story of weight management is far more complex than simple arithmetic.
Your hormones will affect your energy balance. In real-world scenarios where you’re aiming for weight loss, the close connection between your hormones and food cannot be ignored.
Energy Balance and Nutrients
Calories are units of energy in food. Misconceptions about how energy balance works in the human body cause the most confusion.
We have three types of food, or macronutrients: proteins, fats, and carbohydrates. Macronutrients are essential substances our bodies need in large quantities to provide energy and fuel various bodily functions.
Fat contains 9 calories per gram and is crucial for hormone production and cell membranes, promoting fullness and providing slow-burning energy.
Protein provides 4 calories per gram, supporting tissue growth and DNA repair.
Carbohydrates also contain 4 calories per gram and serve as a source of fast-burning energy.
If you don’t understand the hormone system, you might think, “Well, fat has more than twice the calories, so I’ll lower my fats, and that will help me to lose weight.”
However, the body’s hormone response when eating fat or carbohydrates is entirely different. There is a complex interplay of key hormones that regulate appetite and metabolism, depending on what type of macronutrient is eaten. Hormone fluctuations can lead to weight gain or difficulty losing weight, even if calorie intake is reduced.
For example, the average person’s insulin response will rise the most in the short term from eating refined carbohydrates, with a moderate response to protein and a minimal response to fat. While individual metabolic differences can influence your body’s insulin response, the amount of fiber in carbohydrates can slow the digestion of your food, slowing your insulin response.
Other hormones, such as ghrelin and leptin, signal the brain for hunger and satiety. Nutrient-dense foods affect hormones and signal your brain to indicate satiety: “That’s enough—stop eating; I’m satisfied.” Conversely, less-nutrient-dense foods do not trigger this message, leading to the feeling of being “still hungry” and prompting continued eating.
Your ability to feel full and have lasting energy from a meal also depends on what type of carbohydrates you eat: simple sugar, starch, or fiber.
Vegetables do not convert to fat, and they benefit liver function by aiding in the detoxification of excess hormones. They also provide the necessary nutrients to convert the proteins and fats you eat into rebuilding cells and all body tissues.
The other macronutrients are vital, too. Every single cell in your body requires protein, and essential fats comprise structures such as your brain, hormones, nerves, and skin.
While you need fat and protein to build your body, vegetables are essential for providing nutrition that transforms these building blocks into body tissue. This is why it is best to balance our nutrient intake to facilitate repair and growth.
Hormones Drive Fat Loss and Storage
Weight struggles frequently involve hormone regulation. Like a beautiful-sounding orchestra, the best melody is harmonious and does not take over the show. Your hormones should be like a balanced symphony. These essential hormones include the following.
Insulin
Insulin allows glucose to enter your cells and be stored as energy. When your cells become unresponsive to insulin, or insulin-resistant, excess sugar is stored as body fat.
Cortisol
Cortisol, on the other hand, is the hormone that mobilizes you to get out of bed and keeps you engaged. Both excessive and inadequate levels can create chaos. If you’re like most people, you may find that stress makes you less mindful of your food choices, potentially leading to unintentional overeating.
has shown that people may underestimate how much they eat throughout the day, sometimes by over 1,000 calories.
Dopamine
Dopamine plays a central role in all our goal-driven behaviors, including eating, and what research calls “hedonic feeding”—that is, food intake that is driven by pleasure rather than energy needs.
Ghrelin
When ghrelin is out of balance, it can lead to constant feelings of hunger. Think of it as a “gremlin” that influences your control over cravings.
Regularly eating nutritious meals with whole foods—such as high-quality protein, healthy fats, and plant-based foods—signals to your brain that your energy needs are met. On the other hand, foods with insufficient nutritional value to meet our cellular needs can trigger more ghrelin secretion, perpetuating a hunger cycle typical of a Western diet. Ghrelin is the hormone that tells the brain about the cells’ nutritional status and energy requirements.
Leptin
Leptin is another key player in the weight-balance hormone symphony, typically rising after meals to indicate fullness.
When functioning correctly, it acts as nature’s appetite suppressant. However, just like insulin, receptors for this hormone may also become resistant, diminishing signals of fullness. Leptin resistance has several causes and is an area of growing research related to obesity.
The struggle to eat healthier or to reduce unhealthy food intake often does not stem from a lack of willpower. Hormones, gut health, and genetics interconnect to play significant roles.
Your cells need specific nutrients, not just any old calories.
Your brain is always sensing and interpreting your internal body signals to maintain hormone balance and proper cell function. Thus, the most effective solutions align with natural hormone rhythms.
The Science Behind Food Choices
One bite of a highly pleasurable food can trigger cravings for more.
A 2019 study published in Cell Metabolism found that processed foods spur people to eat more calories than indulging in unprocessed options. In the study, 20 participants split into two groups ate either unprocessed or ultra-processed foods. After two weeks, they switched diets and were provided meals with the same caloric content and similar macro- and micronutrient levels. Findings indicated that excluding ultra-processed foods reduced energy intake, leading to weight loss.
Highly processed foods stimulate brain chemicals (hormones) that make it difficult to stop eating. This is why lasting weight-loss results come easier when our environment supports our behaviors—like avoiding those addictive munchies.
A recent large, multistudy review published in Appetite pinpointed leptin, ghrelin, cortisol, and dopamine as the most relevant hormones implicated in food addiction and highlighted the need for more research.
A Lasting Mind-Body Solution
Working with me as your nutrition coach, we create a plan and make sustainable weight balance realistic, focus on hormone-friendly foods and cultivate a positive mindset. Both your hormones and diet influence everything from your genetics to your gut microbiome.
Examining a weight-loss approach from a mind-body perspective reveals longer-lasting benefits.
Your habits may seem random, but they are rooted in your thoughts. Research indicates that a mind-body approach to weight loss yields greater benefits.
Hormone-Healthy Food Principles
We focus on eating natural foods—adequate protein, healthy fats, and fiber at each meal—stabilizes hormones and promotes weight loss. Like a skilled conductor in an orchestra, your brain aims to harmonize hormone activity.
Nutrient-rich foods help switch off cravings, signal satiety, and regulate stress hormones, enabling clear thinking and better health choices.
Aim for at least 30 grams of protein per meal to fuel your body effectively. Ensure you include healthy fats and fiber from vegetables. Stay hydrated by aiming to get approximately half your body weight in ounces of water or until your urine is light yellow or clear.
Healthy Mindset
Habit change requires new thoughts that focus on self-care and self-compassion. These are four things we focus on in my program:
Adopting daily positive behaviors: If you experience setbacks, resume your efforts with kind thoughts.
Prioritizing sleep: Get quality rest to better regulate hunger hormones.
Mindful eating: Focus on the present and avoid distractions, especially when cravings start.
Turning down stress hormones: If it isn’t the right time to eat, wait before indulging.
If you struggle to concentrate on your meal, try drinking water instead. When you’re ready to eat, take a few deep breaths to clear your mind. Sit down, notice the sight and smell of the food, then eat at a relaxed pace.
The Takeaway
Start focusing on foods humans were designed to eat by eating whole foods. Nature’s offerings serve as the best medicine. You will be surprised at how quickly your body bounces back once you start implementing some of these practices. Join my upcoming program where we layer in all of these pieces to rebuild a healthier you.
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