10 Hormones That Affect Weight Gain—And How to Reset Them

Weight gain isn’t always about willpower—it’s often about hormones. These tiny chemical messengers control your appetite, metabolism, and how your body stores fat, making them a major factor in weight loss struggles.

When hormones fall out of balance, losing weight can feel impossible. But by making a few smart changes, you can reset these hormones and take control of your health. Here are 10 key hormones that could be standing in your way—and how to get them back on track.

1. Insulin

Insulin is a hormone made by your pancreas. It helps move sugar from your blood into your cells for energy. High levels of insulin can lead to increased fat storage and may cause your body to resist insulin’s effects over time, making it harder for you to lose weight.

Insulin can also affect your hunger signals. When insulin levels are high, you might feel hungrier, leading to overeating. (ref)

How to reset it:

• Eat balanced meals: Focus on whole foods like veggies, whole grains, lean proteins, and healthy fats.
• Limit sugar and refined carbs: Cut back on sugary drinks and snacks. Choose whole fruits instead.
• Stay active: Exercise regularly to help your body use insulin better.

2. Leptin

It’s the “satiety hormone” that tells your brain when you’re full. If you become resistant to leptin (common in obesity), your brain doesn’t receive the signal to stop eating, which can lead to overeating and weight gain. (ref)

How to reset it:

• Get good sleep: Aim for 7-9 hours of sleep each night.
• Eat nutritious foods: Focus on high-fiber foods like fruits, veggies, and whole grains, which help with satiety.
• Exercise regularly: Physical activity can help your body respond better to leptin.

3. Ghrelin

Known as the “hunger hormone,” Ghrelin signals your brain that you’re hungry. When you’re stressed or don’t get enough sleep, ghrelin levels can increase, making you crave more food. (ref)

Interestingly, when people lose weight, ghrelin levels can increase, making it harder to maintain weight loss as your body tries to encourage eating again.

How to reset it:

• Manage stress: Try activities like yoga, meditation, or deep breathing to reduce stress.
• Get enough sleep: Like leptin, lack of sleep can increase ghrelin levels.
• Eat regular meals: Don’t skip meals, as this can lead to increased ghrelin.

4. Cortisol

Often called the “stress hormone,” prolonged high cortisol levels are caused by chronic stress, which can increase appetite and cravings for high-calorie foods. This can result in overeating and fat accumulation, especially around the belly. (ref)

Elevated cortisol can also lead to insulin resistance, making it easier for your body to store fat rather than burn it.

How to reset it:

• Practice relaxation techniques: Spend time doing things you enjoy, like reading or spending time in nature.
• Stay active: Exercise can help lower cortisol levels.
• Eat a balanced diet: Foods rich in vitamins and minerals can help your body handle stress better.

5. Estrogen

In women, changes in estrogen levels, especially during menopause or with hormonal therapies, can lead to increased fat storage. Excess estrogen may promote weight gain in women by influencing where fat is stored in the body.(ref)

How to reset it:

• Maintain a healthy weight: Eating a balanced diet and exercising regularly can help manage estrogen levels.
• Include healthy fats: Foods like avocados, nuts, and seeds can support hormone balance.
• Consider phytoestrogens: Foods like soy and flaxseeds can mimic estrogen and help balance levels naturally.

6. Testosterone

An important hormone for muscle and bone health, low levels of testosterone in both men and women can lead to weight gain and reduced muscle mass.(ref) This is because testosterone helps your body burn fat and build muscle.

How to reset it:

• Get enough exercise: Focus on strength training and high-intensity workouts to boost testosterone levels.
• Maintain a healthy weight: Losing excess body fat can help increase testosterone.
• Eat a balanced diet: Include healthy fats (like those from avocados and nuts) and enough protein.

7. Adiponectin

Produced by fat cells, Adiponectin is a hormone that helps regulate your body’s sugar levels and fat breakdown. Higher levels of adiponectin are linked to a lower risk of weight gain, while lower levels can lead to obesity.(ref)

How to reset it:

• Lose excess weight: Even a small amount of weight loss can increase adiponectin levels.
• Eat more fiber: Foods like whole grains, fruits, and veggies can boost adiponectin.
• Exercise regularly: Physical activity can also help increase your adiponectin levels.

8. Thyroid Hormones (T3 and T4)

Thyroid hormones, mainly T3 (triiodothyronine) and T4 (thyroxine), help control your metabolism—the rate at which your body burns calories. (ref) If your thyroid is not working well (a condition called hypothyroidism), it can lead to weight gain. (ref)

How to reset it:

• Get your thyroid checked: If you suspect a thyroid issue, talk to a doctor about getting tested.
• Eat iodine-rich foods: Foods like fish, dairy, and seaweed can support healthy thyroid function.
• Stay active: Regular exercise can help keep your metabolism running smoothly.

9. Peptide YY (PYY)

When you eat, PYY is released to signal fullness and help reduce your appetite. In individuals who are obese, studies have found that PYY levels can be lower than normal.

This lower level might make it harder for these individuals to feel full, leading to increased food intake and, consequently, weight gain. (ref)

How to reset it:

• Eat protein-rich meals: Foods high in protein can boost PYY levels and help you feel full longer.
• Include fiber: Eating fiber-rich foods like fruits, vegetables, and whole grains can also increase PYY.
• Avoid extreme dieting: Eating regular meals rather than skipping meals helps maintain PYY levels.

10. Cholecystokinin (CCK)

CCK is a hormone that your body releases when you eat, especially fatty foods. It also triggers the release of insulin and helps break down fat in fat tissue.

If CCK levels are low, it might lead to some difficulty with glucose tolerance and encourage the storage of body fat. (ref)

How to reset it:

• Eat balanced meals: Focus on meals that include healthy fats, proteins, and fiber. Foods like avocados, nuts, lean meats, beans, and whole grains can help boost CCK production.
• Avoid fast food: Highly processed foods may not trigger CCK effectively, leaving you feeling hungrier. Cooking at home with fresh ingredients can help.
• Don’t rush your meals: Eating slowly allows your body to release CCK, giving your brain enough time to recognize that you’re full.

Resetting the hormones that influence weight gain is a journey that involves small, manageable changes in your daily life. Remember, everyone is different, and what works for you may take time to discover.