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When it comes to weight loss, many people focus solely on calories in versus calories out.
However, fitness coach Vishal Kesarwani challenges this conventional wisdom.
According to Kesarwani, hormones play a critical and often overlooked role in determining how the body stores fat, builds muscle, and manages energy.
“People think if they just eat less and move more, they’ll lose weight. But the truth is, if your hormones are out of balance, your body won’t respond the way you expect,” says Kesarwani, who has helped hundreds transform their bodies through science-backed fitness strategies.
The Hormonal Puzzle: What To Know
Kesarwani emphasizes that hormones such as insulin, cortisol, thyroid hormones, leptin, and ghrelin have a direct impact on metabolism and appetite regulation.
- Insulin: “High insulin levels from excessive sugar intake can lock fat inside cells, making weight loss extremely difficult,” he explains.
- Cortisol: Chronic stress spikes cortisol, a hormone that promotes fat storage—especially around the belly.
- Thyroid Hormones: These regulate metabolism. “If thyroid function is sluggish, weight loss will be slow regardless of effort,” he adds.
- Leptin and Ghrelin: These hormones control hunger and satiety. “If they’re out of sync, you’ll feel hungry even when you’ve eaten enough.”
Lifestyle First: How To Balance Hormones Naturally
Kesarwani advises a holistic approach that combines nutrition, stress management, sleep, and strength training.
“Lifting weights helps regulate insulin and boosts testosterone. A good night’s sleep balances cortisol and improves leptin sensitivity,” he says.
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He recommends the following hormone-friendly habits:
- Eat whole foods with minimal processing
- Avoid sugar spikes by controlling carb intake
- Prioritize strength training over excessive cardio
- Get 7–8 hours of quality sleep
- Manage stress through mindfulness or relaxation techniques
Women’s Weight Loss: A Unique Hormonal Journey
Vishal also points out that women often face different challenges due to hormonal fluctuations across their menstrual cycle, pregnancy, and menopause.
“Women should not compare their fat-loss journey with men. Their bodies respond differently to stress, training, and diet,” he explains.
He encourages female clients to sync workouts and meals with their hormonal cycles for better results and less burnout.
Long-Term Success Lies In Hormonal Harmony
According to Kesarwani, the most successful transformations happen when individuals stop chasing quick fixes and start focusing on internal balance.
“When your hormones are aligned, fat loss feels natural. You stop fighting your body and start working with it,” he concludes.
Vishal Kesarwani is a certified fitness coach and nutrition specialist known for his science-based approach to fat loss, muscle gain, and hormonal health.
He has worked with a diverse clientele, helping them achieve long-term fitness goals through personalized coaching programs.
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