HRT Helps, But It’s Not a Weight Loss Fix
There has been a lot of noise around HRT in the last few years. Some people swear by it, others avoid it completely, and if you’re somewhere in the middle (wondering if you should go on it or what it even does), you’re not alone.
It can feel confusing when every expert, influencer, and doctor seems to have a different opinion. And the truth is, HRT can be a great tool for some women, but it’s not something everyone needs and it’s definitely not a cure-all to weight loss.
Hormone Replacement Therapy
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As a fitness and nutrition coach, I’ve heard it many times, women wanting to go on HRT mainly because they’re frustrated with weight gain and hoping it’ll help fix it.
And I get it. When your body starts changing, it’s easy to feel like hormones are the only thing standing in your way. But the truth is, HRT mainly helps you feel better, it supports your mood, sleep, and energy. It DOES NOT drive fat loss. That still comes down to your habits: how you’re eating, moving, and managing stress.
When your hormones are more balanced, you might feel more energized, more patient, and more motivated to move again, which can absolutely support your goals. But HRT itself isn’t changing your body composition.
It doesn’t build muscle.
It doesn’t burn fat.
It doesn’t replace the basics.
What it does do is make it easier to do the work (the workouts, the nutrition, the habits) that actually lead to results.
Now let’s talk about weight gain, because this is where it gets confusing.
Weight gain isn’t technically a symptom of menopause. It’s just that during this stage of life, our bodies change and our hormones drop, muscle mass decreases faster, and our metabolism slows down. Combine that with years of diet culture, stress, and maybe moving less than we used to, and suddenly the scale creeps up.
Our bodies are adapting and it’s something we can change.
If you’re gaining weight, it simply means your body is taking in more energy than it’s burning. That’s not about hormones, that’s just basic physiology. Your body responding differently now, and that’s completely normal. The good news is your body still works. You can still lose fat, gain strength, and feel incredible in your 40s, 50s, and beyond.
HRT can help you feel better, but it doesn’t do the work for you.
If you’re not sure where to start with your nutrition or how much you should actually be eating for your goals, my One-Time Macro Count will give you customized macros and a clear plan to follow.
If you’re struggling with midlife weight gain and feel like nothing’s working, this post will help explain why it feels harder and what to do about it.
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