Lose Weight Without Exercise by Fixing Hormones
Many believe weight gain just results from eating too many calories and not exercising enough. However, this outdated idea doesn’t include the complex role that hormones play in regulating body fat [1].
High levels of insulin, cortisol, and other hormones trigger fat accumulation, and adjusting your diet to fix these hormonal imbalances is the key to effective weight loss.
How the Body Stores Fat: A Hormonal Issue
The human body has a maximum number of fat cells. When you gain weight, you don’t necessarily create new fat cells. Instead, the fat cells you already have expand in size.
This expansion is mainly caused by high insulin levels resulting from eating foods that spike blood sugar, such as carbohydrates, sugars, and seed oils. When you consume these high-carb and high-sugar foods, your insulin levels rise [2].
Insulin, a hormone produced by the pancreas, regulates how the body uses and stores glucose. High insulin causes the body to store fat rather than burn it [3] [4].
Also, seed oils (such as those in processed foods) are inflammatory and promote fat storage and metabolic dysfunction, leading to weight gain [5].
Why Exercise and Calorie Counting Don’t Work?
If you've ever tried to lose weight by cutting calories or exercising more, you've probably noticed that it's difficult to maintain and doesn’t result in significant fat loss.
This is because weight gain is not only about energy balance. Hormones are more important in fat storage than the number of calories you consume or burn.
If your hormones are out of balance—especially insulin, cortisol, and leptin—calorie counting or exercise is not likely to result in sustainable weight loss.
Insulin
90% of weight gain actually comes from high insulin levels, so it must be the primary target for anyone trying to melt fat and lose weight.
When you eat carbohydrates or sugar, your blood glucose levels rise. In response, your pancreas releases insulin to help your cells absorb glucose and use it for energy [6].
However, if your insulin levels remain high due to frequent carbohydrate and sugar consumption, your body will become insulin-resistant over time.
This means your cells no longer respond to insulin efficiently, forcing your body to produce more insulin, which leads to more fat storage [7].
Also, as seed oils cause inflammation in the body, losing weight becomes harder, which increases insulin resistance [8].
Cortisol
Studies show that cortisol (the stress hormone) in the blood can cause overeating and weight gain, especially around the abdominal area [9].
A 2001 study on the effects of cortisol on appetite showed that psychophysiological responses to stress can negatively impact eating behavior, causing weight gain over time [10].
A 2016 study on stress, cortisol, and obesity indicated that glucocorticoids (hormones controlling the metabolism of glucose, protein, and fat) increase the consumption of high-fat, high-sugar foods [11].
Leptin
Leptin is a hormone regulating neuroendocrine function and energy homeostasis. Studies indicate that high insulin levels affect leptin, the hormone that regulates hunger and satiety, decreasing leptin’s ability to induce satiety and fullness [12] [13].
A 2024 study on the role of leptin in obesity suggested that leptin deficiency can result in obesity and other conditions in childhood [14].
So, we need to know how to fix hormones and keep them balanced for better weight management. Following a low-carb diet is the most critical factor.
How to Fix Your Hormones for Effective Weight Loss?
Since high insulin is the main cause of weight gain, the most effective way to lose weight is to regulate insulin levels using the following methods.
1. Follow a Low-Carb Diet
Cutting carbohydrate consumption—especially refined ones—is the best way to lower insulin levels because carbohydrates cause rapid spikes in blood glucose and insulin levels.
Following a low-carb diet can stabilize your blood sugar and reduce insulin resistance over time. To control your blood sugar levels, you can use a glucose monitor (CGM) for a week.
This device can help you understand which foods spike your blood glucose the most so you can manage your food intake and avoid harmful products.
2. Eat Animal Protein
Animal protein is highly satiating and suppresses hunger by stimulating the release of hormones like leptin. As a general rule, you can consume 2 grams of protein per kilogram of body weight daily.
You can also use apps like GoCarnivore or this Free Macro Calculator to determine the proper amount of daily protein. Enough protein provides the nutrients necessary to maintain muscle mass while promoting fat loss [15] [16].
3. Focus on Animal Fats, Not Plant-Based Fats
Despite what many may think, research shows that unsaturated animal fats can be better for your health and weight loss than plant-based fats like vegetable oils [17] [18].
Animal fats contain important fat-soluble vitamins (A, D, E, and K) and essential fatty acids that support hormone production and cellular health. They also provide lasting energy without spiking insulin.
4. Don’t Rely on Fiber for Weight Loss
Many people believe that fiber helps with weight loss, but this is a myth. Fiber is a waste product that your body cannot digest. It does not play a role in reducing body fat or improving insulin sensitivity.
So, instead of fiber, focus on high-satiety animal proteins and fats, as they are the key to healthy weight loss.
The Key to Weight Loss: High-Satiety Foods
High-satiety foods, such as animal proteins and fats, can provide sustainable weight loss because they:
- Keep you full longer,
- Help regulate your hormones and
- Provide the nutrients your body needs without causing blood sugar spikes.
Limiting carbohydrates based on your metabolic flexibility (blood sugar levels, blood pressure, HDL cholesterol, triglycerides, and waist circumference) allows you to maintain steady energy levels and avoid the insulin spikes that lead to fat storage.
If you are insulin resistant, which is common among people with weight issues, you should dial down your carbohydrate intake more to restore insulin sensitivity for easier fat-burning fat and maintaining a healthy weight.
Other Resources
- Find A Carnivore/ Keto Doctor
- Carnivore Macro Calculator
- GoCarnivore Sugar Calculator
- Buy KetoMojo (Ketone Meter)
About Dr Paul Mason
Sport & Exercise Medicine Physician Specialist Dr Paul Mason obtained his medical degree with honors from the University of Sydney, and also holds degrees in Physiotherapy and Occupational Health. He is currently a Specialist Registrar in the Australasian College of Sports and Exercise Medicine.
Dr Mason has experience in treating both members of the general public, and elite athletes in a number of sports. Teams he has worked with include Penrith Panthers, Sydney FC, Australian Men’s Waterpolo team and the Futsalroos.
Dr Mason has an interest in treating persistent back pain and tendon pain. His physiotherapy background assists him in providing a holistic approach while remaining up to date with the latest treatment approaches. Dr Mason also has an in depth understanding of the latest science surrounding weight loss and nutrition.
