The Big 5 Hormones That Affect Your Weight (and How Food Influences Them)

If weight loss were only about calories, most people wouldn’t struggle as much as they do. At Foodhak, we look beyond calorie math to what actually drives metabolism, hunger, fat storage, and energy levels: hormones.

Hormones act like messengers, telling your body when to store fat, when to burn it, when you’re hungry, and when you’re satisfied. When they’re balanced, weight loss feels natural. When they’re not, even “doing everything right” can feel frustrating.

Here are the five most influential hormones affecting body weight, and how food can help (or hurt) them.

1. Insulin: The Blood Sugar & Fat-Storage Hormone

What it does:
Insulin helps move glucose (sugar) from your bloodstream into your cells for energy. When insulin levels stay high too often, your body shifts into fat-storage mode and has trouble accessing stored fat.

When it’s out of balance:

1. Strong cravings, especially for carbs or sugar.
2. Energy crashes after meals.
3. Difficulty losing weight despite eating less.

How food influences insulin:

1. Refined carbs and sugary foods spike insulin rapidly.

2. Frequent snacking keeps insulin elevated all day.

Let’s ask Faye:

1. Prioritise protein at every meal to slow glucose absorption.
2. Pair carbs with fibre, fat, or protein.
3. Focus on whole-food carbohydrates like vegetables, legumes, and intact grains.
4. Eat regular meals instead of grazing all day.

Balanced blood sugar is often the first step toward hormonal weight loss.

2. Cortisol: The Stress & Survival Hormone

What it does:
Cortisol helps you respond to stress. In short bursts, it’s helpful. Chronically elevated cortisol, however, tells your body to hold onto fat,especially around the abdomen.

When it’s out of balance:

1. Stubborn belly fat.

2. Feeling “wired but tired”.

3. Sugar or salty cravings under stress.

How food influences cortisol:

1. Skipping meals or eating too little raises cortisol.

2. Excess caffeine on an empty stomach amplifies stress signals.

3. Very low-carb diets can increase cortisol in some people.

Let’s ask Faye:

1. Eat consistent meals to signal safety to your body.
2. Include complex carbs (like vegetables or whole grains) to lower stress response.
3. Focus on magnesium-rich foods (leafy greens, seeds, legumes).
4. Avoid turning food restriction into another stressor.

Weight loss should reduce stress on the body,not increase it.

3. Leptin: The Satiety Hormone

What it does:
Leptin tells your brain when you’ve had enough to eat. Ideally, it helps regulate appetite and body weight over time.

When it’s out of balance (leptin resistance):

1. You feel hungry even after eating enough.
2. Weight loss plateaus despite effort.
3. Overeating feels automatic rather than intentional.

How food influences leptin:

1. Ultra-processed foods disrupt leptin signaling.
2. Chronic dieting lowers leptin, increasing hunger.

Let’s ask Faye:

1. Eat enough calories from nutrient-dense foods.
2. Prioritise protein and fibre to enhance satiety.
3. Reduce ultra-processed foods that confuse hunger signals.
4. Focus on consistency over restriction.

Leptin balance is why sustainable weight loss feels calm,not like a constant fight.

4. Ghrelin: The Hunger Hormone

What it does:
Ghrelin signals hunger and increases appetite. It rises before meals and falls after eating,when meals are satisfying.

When it’s out of balance:

1. Constant hunger.
2. Late-night cravings.
3. Feeling unsatisfied after meals.

How food influences ghrelin:

1. Low-protein meals don’t suppress ghrelin well.
2. Poor sleep increases ghrelin the next day.
3. Highly refined foods digest too quickly.

Let’s ask Faye:

1. Start meals with protein and fibre.
2. Eat slowly and mindfully.
3. Build meals that digest gradually (whole foods > liquid calories).
4. Support sleep as part of nutrition strategy.

When ghrelin is regulated, appetite becomes informative,not overwhelming.

5. Thyroid Hormones: The Metabolism Regulators

What they do:
Thyroid hormones influence how efficiently your body uses energy. They affect metabolic rate, temperature regulation, and overall vitality.

When they’re out of balance:

1. Fatigue and sluggishness.
2. Feeling cold easily.
3. Weight gain or difficulty losing weight.

How food influences thyroid hormones:

1. Undereating reduces thyroid hormone conversion.
2. Deficiencies in iodine, selenium, zinc, and iron can impair function.

Let’s ask Faye:

1. Avoid chronic calorie restriction.
2. Include mineral-rich foods like seafood, eggs, legumes, and seeds.
3. Focus on nourishment before aggressive weight loss.

A supported metabolism burns energy more efficiently,without forcing it.

Why Foodhak Focuses on Hormones?

At Foodhak, we believe food isn’t just fuel,it’s information. Every meal sends signals that shape hormones, metabolism, and appetite.

Instead of asking:

“How do I eat less?”

We ask:

“How do I eat in a way that helps my body feel safe, balanced, and responsive?”

When hormones are supported:

1. Hunger becomes predictable.
2. Energy stabilizes.
3. Weight loss becomes a byproduct of health,not a battle.

The Takeaway

Weight loss isn’t about controlling your body,it’s about working with it. By understanding how insulin, cortisol, leptin, ghrelin, and thyroid hormones respond to food, you can make choices that support long-term health and sustainable results.

If you’re ready to move beyond diets and start eating with your biology in mind, you’re already thinking the Foodhak way.