Balancing Hormones for Weight Loss: What Every Woman Over 40 Should Know

Hormones are key players in weight management, especially as women age. For women over 40, hormone fluctuations during perimenopause and menopause can lead to weight gain, especially around the abdomen. Understanding the role of hormones in your metabolism can help you adopt strategies to better manage your weight.

In this post, we will explore the functions of insulin, cortisol, leptin, ghrelin and oestrogen—five key hormones involved in weight regulation—and provide evidence-based strategies to support hormone balance for successful weight loss.

Why Hormones Matter for Weight Loss

Hormones act as messengers between different systems in your body. They regulate appetite, metabolism, fat storage and muscle mass. As women enter their 40s, these hormones begin to shift due to life stress, changes in sleep patterns and most notably, the onset of perimenopause.

During perimenopause and menopause, the body’s ability to burn fat decreases due to changes in hormones like oestrogen, which often leads to increased fat storage around the abdomen. This shift isn't just cosmetic; abdominal fat is linked to an increased risk of metabolic disorders, such as type 2 diabetes and cardiovascular disease.

The Five Key Hormones That Impact Weight Loss

Understanding these five key hormones is crucial for balancing weight and metabolic health, especially after the age of 40. Let’s dive into how each hormone functions and how they relate to weight gain and loss.

Insulin: The Blood Sugar Regulator

Insulin is produced by the pancreas and is responsible for regulating blood sugar (glucose) levels.

What Insulin Does: When we eat, carbohydrates are broken down into simple sugars, including glucose. Insulin helps regulate blood sugar levels by facilitating the uptake of glucose (sugar) from the bloodstream into cells, where it’s used for energy. If glucose isn't needed immediately, it’s stored in the liver or muscles as glycogen or converted into fat for long-term storage.

Increased fat accumulation is associated with insulin resistance, where the body becomes less responsive to insulin, making it harder to maintain healthy blood sugar levels.

Insulin resistance is closely associated with abdominal obesity in women and relates to the amount of visceral fat – which is the fat that is within your abdominal cavity and surrounding your internal organs. This is of note, as visceral fat isn’t visible to the naked eye – you can visually appear quite lean and have high visceral fat, increasing your health risk.

Impact on Weight: When insulin is out of balance, weight gain becomes almost inevitable. High insulin levels signal your body to store excess glucose as fat, leading to weight gain. Moreover, insulin resistance makes it harder for the body to use fat as fuel, resulting in a slower metabolism and increased difficulty in losing weight.

Cortisol: The Stress Hormone

What Cortisol Does: Cortisol is the body's primary stress hormone, released by the adrenal glands in response to stress. It helps mobilise energy by increasing blood sugar levels and converting stored energy (glycogen) into glucose. While cortisol is essential for survival in short bursts, chronically high cortisol levels can be detrimental to both your waistline and overall health.

Chronic stress and prolonged high cortisol levels are linked to increased fat accumulation, particularly visceral fat (the type surrounding internal organs), which poses greater health risks than subcutaneous fat (the fat that sits under the skin).

Impact on Weight: When cortisol levels remain high due to prolonged stress, the body remains in "fight or flight" mode, prompting fat storage, particularly around the abdominal region. Cortisol also triggers cravings for high-energy foods, typically sugary or fatty foods, which are quickly converted into fat. Additionally, elevated cortisol levels can cause muscle breakdown, reducing overall metabolism and making weight loss harder.

Leptin: The Satiety Hormone

What Leptin Does: Leptin is secreted by fat cells and is one of the signals to your brain that you’re full. When functioning properly, leptin ensures that you don't overeat by sending signals to the hypothalamus, the brain region responsible for regulating hunger and energy expenditure. This process helps maintain a healthy body weight by promoting feelings of fullness (satiety) after eating. In addition to its role in appetite regulation, leptin also influences various metabolic processes, including fat storage, insulin sensitivity and energy expenditure.

Impact on Weight: When the body becomes resistant to leptin, the brain doesn't register satiety signals properly. Research indicates that factors such as chronic inflammation, high levels of triglycerides and elevated insulin can contribute to leptin resistance, making it challenging for those affected to regulate their appetite effectively. This can lead to overeating, as the body believes it still requires energy, even when energy reserves (fat) are high. Leptin resistance is more common in people with higher body fat percentages, making weight loss harder to achieve.

Ghrelin: The Hunger Hormone

What Ghrelin Does: Ghrelin, primarily produced in the stomach, is often referred to as the "hunger hormone" because of its pivotal role in signaling hunger to the brain. Ghrelin levels typically rise before meals, stimulating appetite and decrease after eating, promoting feelings of fullness (satiety). This powerful hormone directly impacts short-term hunger regulation, influencing eating behaviors and food intake. Ghrelin not only affects hunger but also plays a role in energy balance and metabolic processes, including fat storage.

Impact on Weight: When ghrelin levels are elevated, you may feel hungrier even if you’ve consumed sufficient calories, which can lead to overeating and weight gain. For women over 40, managing appetite can become particularly challenging due to hormonal fluctuations associated with perimenopause and menopause. These fluctuations can result in increased ghrelin levels, especially in conditions like sleep deprivation or chronic stress, which further exacerbate hunger signals. Elevated ghrelin can disrupt the balance between hunger and satiety, making it more difficult for women in this age group to maintain a healthy weight and effectively manage their eating habits. Addressing factors like sleep quality and stress management can help regulate ghrelin levels and support healthier eating patterns.

Oestrogen: The Female Hormone

What Oestrogen Does: Oestrogen is a primary sex hormone that plays a significant role in regulating various physiological functions, including fat distribution and metabolism. It is crucial for the regulation of the menstrual cycle and reproductive health. Beyond these roles, oestrogen also impacts how fat is stored and burned in the body. Oestrogen promotes the storage of fat in subcutaneous areas, which is considered healthier than visceral fat accumulation. However, as women enter perimenopause and menopause, oestrogen levels decline, affecting weight distribution, reducing bone mineral density and increasing risk of cardiovascular disease.

Impact on Weight: As oestrogen levels decline, there is a notable shift in fat distribution, with more fat being stored in the abdominal area. This visceral fat accumulation is associated with increased risks for various health conditions, including metabolic syndrome and cardiovascular disease. The decline in oestrogen can also lead to reduced bone mineral density, heightening the risk of osteoporosis. Moreover, the metabolic changes linked to lower oestrogen levels can make it harder for women to lose weight, even with a healthy diet and regular exercise. This can create frustration and discourage weight loss efforts, emphasising the importance of tailored lifestyle interventions that consider hormonal changes during this life stage.

Perimenopause and Menopause: Key Hormonal Shifts for Women Over 40

Overview of Hormonal Changes:

Perimenopause refers to the transitional phase leading up to menopause, typically starting in the late 40s, although it can begin earlier. During this phase, a woman’s body experiences significant hormonal fluctuations, particularly in oestrogen and progesterone levels. Menopause is reached when a woman has not had a menstrual period for 12 consecutive months, usually occurring between the ages of 45 and 55. The hormonal shifts during these phases can have a profound impact on body composition, fat distribution, metabolism and appetite regulation.

1. Oestrogen Declines:

   • Role of Oestrogen: Oestrogen is crucial for many bodily functions, including regulating fat distribution, maintaining bone density and modulating insulin sensitivity. It helps to store fat on the hips and thighs, a more metabolically favourable fat distribution pattern than abdominal fat storage.

   • Impact During Perimenopause and Menopause: As oestrogen levels decline during perimenopause, women experience changes in how fat is distributed. There is a shift from fat being stored in the lower body (hips and thighs) to being stored around the abdomen. This visceral fat is more metabolically dysregulated and increases the risk of developing insulin resistance, type 2 diabetes and cardiovascular disease.

2. Progesterone Levels:

   • Role of Progesterone: Progesterone works in tandem with oestrogen to regulate menstruation and prepare the body for pregnancy. It also has a calming effect on the brain and supports sleep quality.

   • Impact During Perimenopause: During perimenopause, progesterone levels often decrease more rapidly than oestrogen levels. This imbalance can contribute to symptoms like mood swings, anxiety and sleep disturbances. Progesterone also affects water retention, which can cause bloating and contribute to a feeling of weight gain, although this is usually temporary.

3. Testosterone Decline:

   • Role of Testosterone: While testosterone is often associated with men, women also produce this hormone in smaller amounts. It plays a key role in maintaining muscle mass, bone density and libido.

   • Impact During Perimenopause and Menopause: Testosterone levels decline gradually with age, contributing to a loss of muscle mass, which can slow down metabolism. Lower muscle mass means fewer calories are burned at rest, making it easier to gain weight.

Evidence-Based Strategies to Balance Hormones for Weight Loss

Now that we’ve explored how these five key hormones impact weight loss, let’s dive into evidence-based strategies that can help you balance your hormones and achieve better results with your weight management efforts.

The foods you eat play a crucial role in regulating hormones and promoting weight loss. A diet rich in whole, nutrient-dense foods helps maintain a balance of insulin, cortisol, leptin, and oestrogen. On the other hand, processed foods high in sugar, refined carbs, and unhealthy fats can lead to hormone imbalances that make it difficult to lose weight.

Key Foods for Hormonal Health:

• Fibre-Rich Vegetables and Fruits: High-fibre foods, such as leafy greens, berries and legumes, help manage blood sugar levels by slowing the absorption of glucose into the bloodstream.

Example: Include leafy greens like spinach and kale in your daily meals. Snack on berries like blueberries or raspberries, which are rich in antioxidants and fibre and yet low in calories.

• Lean Proteins: Protein helps stabilise blood sugar levels and keeps you feeling full, which can prevent overeating and help regulate leptin and ghrelin levels. Consuming adequate protein also supports muscle mass, which is particularly important for women experiencing age-related muscle loss.

Example: Incorporate lean protein sources such as chicken, turkey, fish and legumes into your meals. For breakfast, consider eggs or Greek yoghurt, which are protein-dense and help get to you to morning tea.

• Healthy Fats: Omega-3 fatty acids, found in fatty fish like salmon and in plant sources like flaxseeds and walnuts, have anti-inflammatory properties that support insulin sensitivity and lower cortisol levels. Monounsaturated fats, found in olive oil and avocados, also promote heart and hormone health.

Example: Drizzle extra virgin olive oil over salads and include avocado in a wrap or as a side to balance your intake of healthy fats. Snack on a handful of walnuts or add chia seeds to your smoothies.

• Whole Grains: Whole grains such as quinoa, oats and brown rice are rich in fibre and micronutrients that support insulin regulation. Unlike refined grains, whole grains have a slower digestion process, which helps maintain steady blood sugar levels.

Example: Swap white rice for quinoa or brown rice and opt for oats instead of sugary cereals in the morning.

• Phytoestrogens in the Diet: Consuming foods that contain phytoestrogens, such as flaxseeds, soy and legumes, may help balance oestrogen levels during menopause. Phytoestrogens are plant compounds that mimic oestrogen in the body and can help reduce some of the symptoms of menopause, including weight gain.

Example: Add flaxseed to your morning oats or smoothies and include legumes in stews, soups and salads.

The Mediterranean Diet: A Model for Hormonal Health

The Mediterranean Diet has emerged as one of the best evidence-based dietary patterns for hormonal balance. It includes an abundance of vegetables, fruits, whole grains, legumes, nuts, seeds and healthy fats, with moderate consumption of lean proteins like fish and poultry. Studies have shown that the Mediterranean diet improves insulin sensitivity, reduces inflammation and supports weight loss.

Meal Planning Tips for Hormone Balance:

1. Prioritise Protein

Aim to include 0.8 to 1.2 grams of protein per kilogram of body weight per day. Protein is vital for hormone production and helps maintain muscle mass, which is crucial for metabolism, especially as we age. Include a variety of protein sources such as lean meats, poultry, fish, eggs, legumes, tofu and dairy products in your meals.

Example Meal: A breakfast of scrambled eggs, avocado, sautéed spinach and whole-grain toast provides a combination of protein, fibre and healthy fats to balance insulin and cortisol levels.

2. Incorporate Calcium and Vitamin D

To support bone health and hormonal balance, ensure adequate intake of calcium and vitamin D. Incorporate low-fat dairy products such as milk, yogurt and cheese. For non-dairy sources, consider leafy greens, fortified plant-based milks and canned fish with bones. Additionally, aim to get vitamin D through sunlight exposure and dietary sources like fatty fish and fortified foods.

Example Meal: 200g of low-fat Greek yogurt topped with mixed berries and a sprinkle of chia seeds for added omega-3s.

3. Include a Variety of Vitamins

Focus on foods rich in vitamin C and B vitamins to support energy metabolism and overall hormonal health. Citrus fruits, berries, capsicum and leafy greens are excellent sources of vitamin C. For B vitamins, include whole grains, legumes, meat, eggs and dairy products in your meals.

Example Meal: Quinoa and Black Bean Bowl: Cooked quinoa (1 cup) mixed with black beans, diced capsicum, corn, and fresh coriander, dressed with lime juice and served with 60 grams of lean meat.

4. Load Up on Vegetables

Aim for 300-400 grams of vegetables daily, incorporating 3-4 portions into your meals. Vegetables are rich in essential nutrients and fibre, supporting digestion and hormone regulation. Choose a variety of colours and types to ensure a broad spectrum of nutrients.

Example Meal: Meat and veggie stir-fry: A mix of broccoli, capsicum, carrots and sugar snap peas stir-fried with chicken and a splash of soy sauce, served over brown rice.

5. Choose Fruits Wisely

Incorporate 100-200 grams of fruits daily, aiming for 1-2 portions. Fruits are not only delicious but also provide vitamins, minerals and antioxidants that support hormonal health. Opt for whole fruits over juices to benefit from their fibre content.

Example Meal: Fruit Smoothie: A smoothie made with 1 banana, a handful of spinach, 100g of mixed frozen berries and 250ml of unsweetened almond milk.

6. Make Legumes a Staple

Include legumes such as beans, peas, lentils, chickpeas, and soy at least once a week. These foods are excellent sources of plant-based protein, fibre and essential nutrients that support hormone balance and metabolic health.

Example Meal: Chickpea Salad: A salad made with 1 cup of chickpeas, diced cucumber, tomatoes, red onion, parsley and a lemon-tahini dressing.

7. Limit Red Meat and Choose Fish

When it comes to red meat, limit intake to 350-500 grams per week, opting for boiled, steamed or grilled options to reduce unhealthy fats. Instead, focus on deep-sea fish—aim for 100-120 grams at least twice a week. Fish is rich in omega-3 fatty acids, which can help reduce inflammation and support hormonal balance.

Example Meal: Baked Salmon: 125g of baked salmon seasoned with herbs, served with steamed asparagus and a quinoa salad with cherry tomatoes.

8. Snack on Healthy Fats

Incorporate 30 grams of unsalted nuts and oily seeds daily. These foods are excellent sources of healthy fats, protein, and fibre, all of which support satiety and hormonal balance. Consider snacks like a handful of almonds, walnuts or chia seeds in your meals.

Example Meal: Nut and Seed Trail Mix: A handful (30g) of mixed nuts (almonds, walnuts) and seeds (pumpkin seeds, sunflower seeds) for a quick and nutritious snack.

9. Emphasise Whole Grains and Dietary Fibre

Aim for 30-45 grams of dietary fibre daily by incorporating whole grains and fibre-rich cereals into your meals. Whole grains like oats, brown rice and quinoa provide essential nutrients and promote digestive health, which is vital for hormone regulation. Ideally, eating a carbohydrate source before exercise can help fuel your body. Refined sugars and added sugars should be avoided.

Example Meal: Overnight Oats: Made with rolled oats (50g), chia seeds, almond milk, topped with sliced banana and a sprinkle of cinnamon.

Practical Cooking Tips:

• Batch Cooking: Prepare large portions of fibre-rich grains like quinoa or brown rice in advance. These can be used in salads, stir-fries or side dishes throughout the week.

• Protein Prep: Grill or bake lean proteins such as chicken, fish or turkey in bulk and store them in the fridge for easy access during the week.

• Easy Vegetable Sides: Roast a variety of vegetables (carrots, sweet potatoes, broccoli, zucchini) with olive oil, herbs and spices. Having pre-cooked vegetables on hand makes it easier to assemble balanced meals throughout the week.

By adopting these meal planning strategies, you’ll support balanced hormone function and increase your chances of long-term weight loss success.