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Hormonal Weight Gain? FIX It With This Fat Tip
If you’re eating clean, cutting sugar, exercising regularly, and still struggling with weight gain, especially around the belly, you’re not alone. And no, you’re not broken. You’re not failing. You’re likely just missing one essential piece: the type and amount of fat you eat.
Most doctors don’t talk about this, but the fats you consume play a direct role in your hormone health, metabolism, and ability to burn fat, especially after age 40. Today, we’re going to rewire your map and clear the confusion around good fats vs bad fats, hormones and weight gain, and how much fat you should eat a day to actually support fat loss.
Why Hormones and Weight Gain Are So Closely Linked
Hormones are your body’s messengers. They regulate metabolism, energy, mood, appetite, sleep, and more. Many of them are made from fat. So when you go low-fat or no-fat, especially as you age, you’re not just cutting calories but starving your hormone system.
Hormones That Depend on Fat
- Estrogen, progesterone, testosterone – sex hormones made from fat
- Cortisol – your stress hormone
- Thyroid hormones regulate energy and metabolism
- Leptin & Ghrelin – control hunger and fullness
When these are out of balance, it’s no wonder the scale doesn’t budge, or worse, creeps up despite your best efforts.
The Problem With Low-Fat Diets
Most of us were told for years to avoid fat. But the science behind that advice has been outdated (and often industry-influenced) for decades. The truth? Low-fat diets can:
- Disrupt hormone production
- Cause energy crashes
- Increase sugar cravings
- Lead to weight gain, especially around the midsection
- Leave you feeling depleted and foggy
Good Fats vs Bad Fats: What You Need to Know
Not all fats are created equal. The fats you choose each day will either help you burn fat and balance hormones or push your body deeper into dysfunction.
Good Fats (Support Hormones and Burn Fat)
- Wild-caught salmon
- Pasture-raised eggs
- Grass-fed ghee or butter
- Organic coconut oil
- Avocados
- Raw nuts and seeds (like almonds, chia, flax)
- Extra virgin olive oil
These are anti-inflammatory, rich in omega-3s and CLA, and help your body produce and regulate hormones.
Bad Fats (Disrupt Hormones and Promote Weight Gain)
- Canola oil
- Soybean oil
- Corn oil
- Safflower and sunflower oils (unless cold-pressed)
- Margarine
- Anything hydrogenated or labeled as trans fats
These industrial seed oils inflame fat cells, block hormone receptors, and scramble your metabolic signals.
How Much Fat Should You Eat a Day?
This is the question I get all the time: “How many grams of fat should I eat to lose weight?”
For most women over 40, the answer is between 60–100 grams per day.
If you’re more active, dealing with hormonal imbalances, or rebuilding your metabolism after years of dieting, you may need more.
Remember:
- Fat is not just fuel, it’s a hormone regulator
- The right fats reduce cravings and support stable blood sugar
- When you nourish your hormones, your body stops holding onto weight
Signs You Might Not Be Eating Enough Good Fat
- Persistent belly fat despite healthy eating
- Fatigue or energy crashes
- Brain fog or mood swings
- Poor sleep or trouble staying asleep
- Intense cravings, especially for sugar
What Happens When You Eat the Right Fats
When you start feeding your hormones instead of depriving them, here’s what I see in real clients:
- Weight loss of 0.5 to 1 pound of fat per day (not water, not muscle, actual fat)
- More energy and fewer crashes
- Better sleep and stabilized mood
- Reduced cravings
- Easier workouts and improved recovery
This is why fat is not the enemy, it’s often the missing link.
How to Shift From Fat Storage to Fat Burning
If you’ve been stuck on the weight loss rollercoaster, here’s your new approach:
- Stop fearing fat – embrace the right types in every meal
- Ditch inflammatory oils – check ingredient labels closely
- Reframe fat as your hormone ally, not your enemy
- Listen to your body – cravings, fatigue, and mood swings are feedback, not flaws
Final Thoughts: You’re Not Broken
The bloating, the cravings, the stubborn weight, it’s all feedback. And once you understand the role of fat in hormone balance, you finally have the map to respond.
You don’t need to starve yourself. You don’t need pills or punishing workouts. You just need to support your body with what it actually needs: clean fats, real food, and respect for your hormones.
This journey isn’t about restriction. It’s about healing.
If this blog helped you, I encourage you to watch the full video where I walk through this entire topic in more detail: [Watch the video here]
And if you have a question or want me to go deeper on anything in the next blog or video, leave a comment. Your voice matters, and it helps shape what we create next.
Now that you have it, you can move forward. And I’ll be right here with you.
Trust your body. Feed it well. Keep going.
You’ve got this.
