7<\/p>\n Your hormones might be secretly causing you to store fat, particularly around your middleCredit: Getty<\/p>\n Dr Bryony Henderson, a GP, obesity management expert and medical director at Numan<\/a>, tells Sun Health: \u201cSuccessful weight control requires more than simply lowering calories.<\/p>\n \u201cYears of overeating can dull the brain\u2019s response to leptin, the \u2018I\u2019m full\u2019 hormone, so appetite remains higher than it should be.<\/p>\n \u201cPlus, poor sleep or constant stress raises cortisol, a survival hormone that tells the body to store spare energy around the waist.\u00a0<\/p>\n \u201cTogether these hormonal shifts can slow or even stop fat loss in people who feel they are \u2018doing everything right\u2019.\u201d<\/p>\n Not sure if your body is secretly storing fat<\/a>? Look out for these signs\u2026<\/p>\n 1. YOU\u2019VE GOT A BIG TUMMY AND THIGHS 7<\/p>\n Having a larger stomach or thighs could be a sign something is amissCredit: Getty<\/p>\n HIGH levels of the hormone oestrogen can cause women to store fat around their hips and thighs<\/a>, according to registered nutritionist Karen Preece Smith.<\/p>\n \u201cIn men, low testosterone can lead to increased body fat, especially in the abdominal area,\u201d she adds.\u00a0<\/p>\n \u201cThis is partly due to the conversion of testosterone to oestrogen by fat cells, which can contribute to hormonal imbalances and fat storage.\u201d<\/p>\n You can combat this by boosting testosterone levels with a diet full of lean proteins<\/a> (chicken, turkey), healthy fats (olive oil, avocado), complex carbohydrates (whole grains such as oats, brown rice), zinc (found in lean red meat, beans, nuts) magnesium (from dark green leafy vegetables) and vitamin D (in eggs, oily fish).\u00a0<\/p>\n \u201cWeight training, with a focus on multi-joint compound movements such as squats and lunges, can also stimulate testosterone production for men,\u201d Karen adds.\u00a0<\/p>\n I was size 22 eating FIVE takeaways a week – now I’m told I look like Gemma Owen after 8st weight loss without jabs<\/p>\n Women can keep oestrogen levels under control by supporting \u201cliver detoxification\u201d.\u00a0<\/p>\n Dominika Blonska, a personal trainer, nutrition coach and founder of DEFINE BY DOM<\/a>, says: \u201cYour liver is responsible for breaking down excess oestrogen.\u00a0<\/p>\n \u201cTo help it out, limit alcohol, drink at least two litres of water per day and eat cruciferous vegetables, such as broccoli and cauliflower.\u00a0<\/p>\n \u201cImproving your gut health will also help with oestrogen elimination. <\/p>\n \u201cYou can do this by avoiding inflammatory foods, such as processed products, sugar and seed oils, and eating fibre-rich food, like vegetables, chia and flax seeds.\u201d<\/p>\n Tuck into healthy fats too – think avocado, coconut oil<\/a>, nuts and sardines<\/a>.<\/p>\n 2. YOUR HANDS AND FEET ARE ALWAYS COLD 7<\/p>\n Thyroid problems can make your hands and feet feel coldCredit: Getty<\/p>\n COLD hands and feet can indicate an underactive thyroid<\/a> or poor circulation<\/a> in the body.<\/p>\n \u201cYour thyroid, an endocrine gland in your neck which makes and releases hormones, controls your metabolism,\u201d Dominika says.<\/p>\n \u201cSo, if your thyroid is slow, so is your metabolism.<\/p>\n \u201cThis has an impact on your weight, making it difficult to burn calories and therefore shed the pounds.\u201d<\/p>\n It can also cause other symptoms like fatigue<\/a> and low energy<\/a> levels which can contribute to weight gain.\u00a0<\/p>\n Dominika recommends getting a blood test to check your thyroid hormones.\u00a0<\/p>\n Book an appointment with your GP who can advise on next steps, which might involve medication<\/a>.\u00a0<\/p>\n 3. YOU KEEP WAKING UP IN THE NIGHT 7<\/p>\n Sleep problems could indicate your cortisol levels are too highCredit: Getty<\/p>\n IF you\u2019re regularly waking up between 2am and 4am, this could be a sign of unbalanced hormones, which can interfere with your weight loss<\/a> efforts.\u00a0<\/p>\n Your levels of cortisol, the body\u2019s main stress<\/a> hormone, might be high due to stress or blood sugar dysregulation, Dominika warns.\u00a0<\/p>\n \u201cCortisol usually spikes in the morning between 6am and 8am to help you wake up, however if you\u2019re stressed, this natural rhythm is disrupted so you may end up waking earlier,\u201d she adds.\u00a0\u00a0<\/p>\n Research published in the journal Psychoneuroendocrinology suggests that 50 to 60 per cent of our daily cortisol<\/a> is released within 30 to 40 minutes of waking.\u00a0<\/p>\n It means if you stir in the early hours, it can be difficult to nod off again.\u00a0<\/p>\n A diet that is too strict can backfire. It can slow your metabolism and protect fat stores<\/p>\n Dr Bryony HendersonGP<\/p><\/blockquote>\n Dominika adds that although your blood sugar should remain relatively stable during sleep<\/a>, if it drops due to not eating enough, eating junk food<\/a> or even stress<\/a>, your body releases adrenaline and cortisol to bring it back up.<\/p>\n A lack of sleep can then lead to an imbalance of ghrelin and leptin, making you hungrier so you eat more food – often the wrong kinds of food!<\/p>\n Dr Henderson adds: \u201cRegularly sleeping fewer than six hours also raises evening levels of cortisol, encouraging fat to collect around the abdomen and increasing late\u2011night hunger.<\/p>\n \u201cImproving your sleep hygiene by going to bed at the same time, keeping the bedroom cool and dark, switching off screens an hour before lights out and limiting caffeine to the morning quickly lowers cortisol and helps the body resume normal fat\u2011burning.\u201d<\/p>\n 4. YOU\u2019VE BEEN DIETING FOR YEARS 7<\/p>\n Be careful not to drop your calorie intake too lowCredit: Getty<\/p>\n FOLLOWING a diet that puts your calorie intake too low will make you feel hungrier than usual.\u00a0<\/p>\n But if you\u2019ve been undereating for a while, you might face other problems too.\u00a0<\/p>\n \u201cA diet that is too strict can backfire,\u201d says Dr Henderson.\u00a0<\/p>\n \u201cWhen daily calories fall too much, the body senses a famine, thyroid and sex\u2011hormone levels drop and cortisol rises, all of which slow the metabolism and protect fat stores.\u201d\u00a0<\/p>\n How many calories should I be eating?<\/p>\n THE key to a healthy diet is eating the right amount for your body.<\/p>\n This will depend on several factors, including your size, age, gender and activity levels.<\/p>\n If you eat or drink more than your body needs, you will put on weight. If you consume less, you will lose it.<\/p>\n The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.<\/p>\n When trying to lose weight, the average person should aim to reduce their daily intake by about 600 calories, according to the health service. <\/p>\n Personal trainer Monty Simmons says: \u201cIf I was going to calculate how many calories someone needs to lose weight, I\u2019d either:<\/p>\n \u201cTo lose 0.5kg (1lb) per week, you need to be in a 500-calorie deficit daily.<\/p>\n \u201cTo lose 1kg per week, you need to be in a 1,000-calorie deficit.<\/p>\n \u201cWithout a calorie deficit, you will not lose weight and if you don\u2019t lose the fat, you won\u2019t see your abs. It\u2019s that simple.\u201d<\/p>\n She adds: \u201cA safer approach is a moderate deficit combined with adequate protein and strength training.\u00a0<\/p>\n \u201cThis gives the body enough reassurance to release stored fat while preserving muscle and long\u2011term health.\u201d<\/p>\n Plus, Dr Henderson suggests a planned diet break of one to two weeks at maintenance calories, \u201cwhich can lift the hormones that drive fat\u2011burning before the deficit is re\u2011introduced\u201d.<\/p>\n To find out how much you should be eating to hit your goals, you can use an online calorie calculator<\/a>.\u00a0<\/p>\n 5. YOU\u2019RE CONSTANTLY STRESSED 7<\/p>\n Constant stress is another red flagCredit: Getty<\/p>\n THE stress hormone cortisol can play a big part in your slimming success.\u00a0<\/p>\n Research published in the journal Psychoneuroendocrinology found a link between elevated cortisol levels and an increase in appetite, which could make weight loss tricky.<\/p>\n Plus, research in the International Journal of Obesity and Related Metabolic Disorders even connected a higher cortisol response with more belly fat<\/a>, which suggests that higher cortisol may lead to overeating<\/a>.<\/p>\n Karen says: \u201cWhen we release cortisol, it activates our sympathetic nervous system response, which in turn lowers the release of insulin and increases blood sugar levels in the body.\u00a0<\/p>\n \u201cThis increases inflammation and makes us metabolically less active and therefore more likely to develop insulin resistance and prone to weight gain.\u201d<\/p>\n \u2018Refeed days\u2019 can help to negate the negative effects of a low calorie diet<\/p>\n Dominika BlonskaPersonal trainer<\/p><\/blockquote>\n To slash stress levels and kickstart your weight loss, focus on three key areas.<\/p>\n \u201cPrioritise seven to nine hours of sleep a night, reduce screen time (which blocks the sleep hormone melatonin) a couple of hours before bed, and enjoy daily walks in nature,\u201d Karen adds.\u00a0<\/p>\n A study in the journal Urban Forestry & Urban Greening found that being outside in nature helped to lower participants\u2019 stress levels, heart rate and blood pressure<\/a>.\u00a0<\/p>\n 6. YOU KEEP CRAVING SUGAR 7<\/p>\n Craving sugar is a sign you are in ‘fat storage mode’Credit: Getty<\/p>\n CAN\u2019T stay away from the biscuit tin?\u00a0<\/p>\n \u201cCraving sugar could be a sign that you are in fat storage mode,\u201d says Dominika.\u00a0<\/p>\n \u201cIt can indicate low leptin or high ghrelin levels, or that you have been in a calorie deficit for a little too long.\u201d<\/p>\n \u2018Refeed days\u2019 can help to negate the negative effects of a low calorie diet.<\/p>\n This is a temporary break from calorie restriction which involves a controlled day of overeating carbs.\u00a0<\/p>\n But even with these scheduled pauses, it can be hard to maintain willpower when you\u2019re hungry and your body is screaming out for sugar and salt<\/a>.\u00a0<\/p>\n That\u2019s where protein<\/a> and fibre<\/a> come in.\u00a0<\/p>\n Dr Henderson says that a sudden urge for sweets often follows a meal low in protein or fibre, when blood sugar is already dipping, while a craving for salty foods can kick in after heavy sweating when sodium losses are higher or when carbohydrate intake is extremely low.\u00a0<\/p>\n \u201cMatching the craving to its cause, such as adding lean protein and vegetables to curb sweet impulses or replacing electrolytes after exercise (with an electrolyte drink, for example), works better than relying on willpower alone,\u201d she adds.\u00a0<\/p>\n The mineral chromium<\/a> may also help manage cravings too.<\/p>\n Evidence is limited, but research published in the journal Diabetes Technology & Therapeutics found that taking chromium daily reduced hunger, cravings and food intake in healthy overweight women.\u00a0<\/p>\n It\u2019s found in products like Neuaura’s Bloatburn<\/a> and Hunger Killa<\/a>.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"IF you\u2019re on a mission to lose weight, seemingly doing everything \u2018by the book\u2019, then you might be…\n","protected":false},"author":2,"featured_media":167365,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[442,443,444,786,105,426,302,209,211,445,8307,2366,16,15,446],"class_list":{"0":"post-167364","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-body-shapes","9":"tag-diet-nutrition-and-weight-loss","10":"tag-fitness-and-exercise","11":"tag-food-and-drink","12":"tag-health","13":"tag-health-warnings","14":"tag-heart-disease","15":"tag-longtail","16":"tag-nhs","17":"tag-obesity","18":"tag-section-wellnessdiet-nutrition","19":"tag-tips-tricks-and-life-hacks","20":"tag-uk","21":"tag-united-kingdom","22":"tag-weight-loss-success-stories"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114647311725961918","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/167364","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=167364"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/167364\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/167365"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=167364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=167364"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=167364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Overweight](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-overweight-woman-underwear-measuring-1000355112.jpg\")
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