Are your hormones stopping fat loss? The truth
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If you’ve ever felt like you’re doing everything right (eating healthy, exercising, staying consistent) but the scale isn’t moving, you’ve probably wondered: “Is it my hormones?”
The short answer: hormones do play a role in fat loss, but usually not in the way social media makes it sound.
How hormones impact fat loss
They set the stage, not the rules. Hormones influence hunger, energy use, and how your body responds to nutrition and training.
Sleep and stress are huge drivers. Poor sleep increases cortisol (stress hormone) and ghrelin (hunger hormone), making you hungrier and more likely to overeat.
Medical conditions are real. Hypothyroidism, PCOS, and diabetes can impact fat loss, but only a doctor can test and diagnose these.
Note: If you suspect a medical hormone issue, always talk with your doctor. Coaching can support lifestyle, but medical care is key when something deeper is going on.
What hormones don't do
They do not “block” fat loss for most people. Even with hormonal fluctuations, calorie balance still matters most.
They do not require detox teas, extreme cleanses, or “hormone-balancing” supplements. Please don't waste your money on these.
The good news
The same habits that support fat loss also support healthy hormones:
Prioritize protein and whole foods → better energy and satiety
Get 7–8 hours of sleep → balances cortisol and appetite hormones
Manage stress (walks, lifting, journaling, breathwork) → regulates cortisol
Stay active → boosts insulin sensitivity and metabolism
Where This Fits in the Fat Loss Hierarchy
In the Fat Loss Hierarchy pyramid, hormones form the base because they set the stage.
But the layers above are just as important...
Energy Intake
The non-negotiable foundation for fat loss. To lose weight, you need a consistent calorie deficit. This does not mean a crash diet or crazy calorie restriction, but a level your body can sustain.
Protein
Your best tool for preserving muscle, keeping you fuller, and boosting metabolism while in a deficit. Most people underestimate how much protein they need. In fact, 99% of the women I work with come to me eating far too little protein to support their goals.
Carb & Fat Balance
Both provide energy. The right balance depends on your lifestyle, preferences, and how your body feels best. There is no one-size-fits-all approach here.
Exercise
This goes beyond just burning calories. Resistance training helps preserve lean muscle, while cardio supports heart health and increases daily calorie burn. You need both.
Food Type
Quality matters too. Whole foods, fiber, and micronutrients make fat loss easier and support long-term health. But food type will not override the bigger layers below it.
Bottom Line
Hormones matter, but they are not the whole story. Building from the bottom up is what actually moves the needle and keeps results sustainable.
💌 This is exactly what I help clients do inside my 1:1 coaching program: create a science-backed plan that works with your body, not against it.
