Living with Hormonal Weight Gain: Why Traditional Diet Advice Failed Me and What Worked Instead

"It wasn’t a lack of discipline that held me back—it was a lack of education about how hormonal weight gain worked. Once I understood my body’s signals, everything started to change."

Living in a Family of Bodybuilders

Growing up in a family where everyone is a bodybuilder is... complicated. My siblings, my husband, even his siblings everyone was in perfect shape, and they all seemed to speak the same language when it came to weight loss: "Calories in, calories out." I watched my brother devour junk food and still somehow shred weight. Meanwhile, I could look at a plate of lettuce and somehow gain two pounds. They loved quoting fitness influencers like Sam Sulek, who preached that as long as you’re in a calorie deficit, you can eat whatever you want and still lose weight. But deep down, I knew that wasn’t true for me. My journey with weight was different—it was never just about calories.

When Trying Just Felt Like Failing

It’s exhausting when you feel like your body just won’t cooperate, no matter what you do. I tried everything cutting calories, working out like my life depended on it but the results just weren’t there. It got to the point where I didn’t even want to try anymore because it felt pointless. The frustration built up each time I would see the people around me effortlessly drop weight or hit a new personal best. Meanwhile, I felt stuck, almost like my body was sabotaging me. Food wasn’t just fuel to me, either—it was cultural, emotional, the way my parents showed love, a way to celebrate, a comfort. The idea of boiling it all down to just numbers made me feel like something essential was missing.

Learning How the Body Actually Works

The real turning point came while I was getting my degree in biochemistry. I learned how complex our bodies really are, and how overly simplistic the "calories in, calories out" mantra truly was. It wasn’t about the effort; it was about biology. I remember vividly the moment I learned that before you can even begin to burn fat, your body has to burn through glucose first. It was a lightbulb moment. Suddenly, it made sense why all my efforts seemed to get me nowhere—I wasn’t working with my body; I was fighting against it.

It wasn’t a lack of discipline that held me back—it was a lack of education about how hormonal weight gain worked. Instead of trying to restrict calories, I started focusing on balancing my blood sugar. I prioritized burning off glucose, and it made all the difference. For the first time in my life, I felt like I had control over my body and my health. It wasn’t instant, and it wasn’t easy, but it was the first time I saw real, consistent progress.

What is Hormonal Weight Gain? Understanding the Condition

Hormonal weight gain happens when imbalances in your hormones make it difficult (sometimes seemingly impossible) to lose weight. It’s not just about overeating or not exercising enough. Hormones like insulin, cortisol, estrogen, and even testosterone all play major roles in how your body stores or burns fat. When one or more of these hormones is out of balance, your body can hold onto weight no matter how few calories you eat or how many hours you spend at the gym.

A common misconception is that hormonal weight gain is just an excuse people make to justify overeating. But the reality is far more complex. Hormonal shifts can make your body resistant to weight loss efforts, despite doing all the "right" things. And if you’re trying to treat hormonal weight gain as if it’s simply a matter of calories, you’re going to end up frustrated and exhausted just like I was.

Working with Your Body, Not Against It

After years of struggle, I finally learned to work with my body, instead of punishing it for not responding the way I wanted. Here’s what helped me:

• Focus on Blood Sugar Balance: The minute I understood that burning glucose is the first step before burning fat, everything changed. I started to focus on keeping my blood sugar stable, rather than obsessively cutting calories. This meant eating balanced meals with protein, fiber, and healthy fats.

• Incorporate More of What I Loved: Instead of completely changing my diet, I adapted the foods I already loved. For example, if I wanted pasta, I’d add protein like grilled chicken and fiber-rich vegetables. It wasn’t about restricting but about balancing.

• Strength Training with a Purpose: I started lifting weights not because my family expected it but because I learned how building muscle could help regulate insulin and improve metabolism. It was about feeling strong, not just about looking a certain way.

• Nourishing, Not Restricting: Instead of restricting myself, I focused on giving my body what it needed. I learned which foods made me feel energized and satisfied versus those that led to energy crashes and cravings. My goal was to feed my body, not deprive it.

• Manage Stress: Hormones like cortisol, which spike when you’re stressed, can make weight gain worse. I realized that to help my body, I also needed to manage my stress. Practices like meditation and deep breathing exercises became crucial in helping me reduce my cortisol levels.

Struggles and Successes

I won’t pretend that every day is perfect or that I have it all figured out now. I still have days when my body feels stubborn or my progress feels slow. There are times when seeing my siblings or husband easily achieve their fitness goals brings back those old feelings of frustration. But I’ve learned to celebrate my own small wins—whether it’s feeling more energized, lifting heavier weights, or seeing my blood sugar remain stable. It’s about progress, not perfection.

When It Finally Clicked

My biggest "aha" moment was realizing that my body wasn’t my enemy. It was simply reacting to the signals it was given. Once I understood that, I started to give it the right signals—through the food I ate, how I exercised, and how I managed my stress. It wasn’t about blaming myself for being lazy or unmotivated; it was about understanding what my body needed to thrive.

Foods, Routines, and Small Wins

• Foods to Focus On: Instead of completely changing what I ate, I worked on adding more balance to my favorite meals. I added proteins, fiber, and healthy fats to meals I already loved. For example, adding avocado and eggs to a slice of whole-grain toast or pairing pasta with grilled chicken and veggies.

• Daily Routine: I focused on starting my day with a protein-rich breakfast—something like scrambled eggs with spinach and whole-grain toast. It helped set me up for stable blood sugar levels throughout the day. My routine also included a daily walk, strength training twice a week, and taking time to manage stress with meditation or a good book.

• Supplements: Magnesium was a game-changer for me, especially in managing stress and muscle function. Omega-3 supplements also helped with inflammation and hormone regulation.

Finding Hope and Empowerment with Hormonal Weight Gain

The journey from frustration to empowerment wasn’t a straight line. It had setbacks, moments of exhaustion, and plenty of tears. But through my education and my persistence, I found a path that worked for me. Hormonal weight gain isn’t something you can brute-force your way through—it takes understanding, patience, and compassion for yourself. If you’re struggling, know that you’re not alone and that there is a way forward.

How to Understand YOUR Body

If you’re tired of feeling like nothing works, like your body is working against you, I’d love to help. I’ve been there—I know the frustration, the exhaustion, and the hopelessness. Through my research and experience, I’ve helped others find sustainable ways to manage hormonal weight gain and feel empowered in their own bodies. Drop a comment below, reach out, or let’s work together to create a plan that works for you. You don’t have to go through this alone.