The Hormone Hype: What’s Actually True
There’s a lot of buzz about hormones when it comes to weight gain/loss and it’s easy to feel like your hormones are working against you.
But it’s important to understand exactly what hormones can influence and what they simply can’t do. This post will clear up the confusion and give you a straightforward look at how hormones really fit into the bigger picture of weight and health.
The Science: How Weight Gain Actually Happens
Weight gain occurs when you consistently eat more calories than your body uses. This can happen gradually, even without realizing it, especially when your body’s signals (like hunger and fullness) are out of sync.
Calories in > Calories out = Weight gain
Calories out > Calories in = Weight loss
That equation holds true even when hormones are involved. The trick is that hormonal imbalances can influence the “calories in” and “calories out” sides of the equation, but they don’t override it.
How Hormones Can Influence Weight Over Time
Let’s walk through the chain of events that happens when hormones are dysregulated:
🔁 1. Hormonal shifts → Changes in hunger, energy, and behavior
Certain hormone imbalances like high cortisol, low thyroid hormones, or insulin resistance can impact your appetite, cravings, energy levels, sleep, and even your mood. These changes can subtly shift your daily habits.
🍽️ 2. Behavior changes → Eating more or moving less
If your hormones make you hungrier, more fatigued, or more stressed, you may find yourself snacking more, skipping workouts, or craving higher-calorie foods. This can lead to a calorie surplus, even if you’re not intentionally overeating.
📈 3. Calorie surplus → Weight gain over time
This surplus, when sustained over days, weeks, and months, leads to gradual weight gain. It’s not that the hormones directly store fat, it’s that they influenced behaviors that made fat gain more likely.
Examples of Hormonal Factors That Influence Weight
Cortisol (stress hormone)
Chronically high cortisol from unmanaged stress can increase cravings, reduce sleep quality, and encourage emotional eating.Insulin
Insulin resistance doesn’t cause weight gain, but it can make it harder for your body to use energy efficiently. This often leads to fatigue and increased hunger, which can result in overeating.Thyroid hormones
Low thyroid hormone levels slow metabolism slightly, which means your body burns fewer calories. This isn’t a massive difference, but it can contribute to a gradual surplus if habits don’t adjust.Leptin & Ghrelin (hunger/fullness hormones)
When these are out of balance (often from poor sleep or extreme dieting), hunger increases and fullness cues decrease making it harder to stick to a calorie goal.
🧠 A Note on Mindset and Compassion
Many women who come to us feeling frustrated about their weight have genuinely been trying hard, eating “clean,” exercising, and still not seeing results. It’s easy to blame hormones when nothing seems to work. But the truth is, your body isn’t broken and there is a path forward. Sometimes it just takes a fresh strategy, more support, and patience.
🧪 When Should You Get Labs Done?
If you’ve been consistent with healthy habits: eating balanced meals, managing stress, moving regularly, and getting enough sleep, but still aren’t seeing results, it may be worth talking to your doctor about lab work.
Tests to consider:
Thyroid panel: TSH, Free T3, Free T4
Fasting insulin and glucose
Cortisol levels (especially if stress is a big factor)
Sex hormones (like estrogen, progesterone, and testosterone, especially if you have irregular cycles or other symptoms)
These can offer helpful insights, but remember, lab results don’t change the fact that weight gain still requires a calorie surplus. They just help us tailor your strategy and understand your body better.
✅ Client Takeaway Checklist
If you’re struggling with your weight and wondering if hormones are the issue, here’s where to focus first:
Eat balanced meals with protein, fiber, and healthy fats
Get 7–8 hours of sleep per night
Move daily, even if it’s just a walk
Strength train 2–4 times per week
Avoid extreme dieting or under-eating
Manage stress in ways that work for you
Be consistent, not perfect
Gather data before drama track, test, and adjust
The Bottom Line
Hormones can influence your behaviors, hunger, energy, and mood, but they do not directly cause weight gain. Weight gain happens when there’s a consistent calorie surplus over time. Hormones can make that surplus more likely, but they don’t change the math.
So if you're feeling stuck, don’t buy into the narrative that your hormones have made fat loss impossible. At The Habyt, we help clients support their hormones, shift their habits, and build long-term results without extremes.
You don’t have to figure this out alone. We’re here to help.
Want to learn more about The Habyt? We offer a FREE discovery call where we can answer all you questions!