How To Reset Female Hormones For Weight Loss: Tips To Work Your Body In 2024

Nyasha Stevens

Reviewed by Elizabeth Gonzalez Cueto, MD
how to reset female hormones for weight loss
Hormones impact your weight loss success. Photo: fizkes/Shutterstock

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The cause of obesity is deceptively simple. If you take in more energy than you burn, you gain weight. Do the reverse by maintaining a calorie deficit, and you lose weight.

If only it were as easily done as said, right?

While medical professionals are still sorting out the underlying mechanisms that cause excessive weight gain, they do know that severe obesity and its related disease risks are more prevalent in women. Clinical research backs up the hypothesis that ovarian hormones[1] are a major factor.

If you want to know how to reset female hormones for weight loss, this article can help get you started. Not only will you find actionable advice, but we will explore what causes hormone imbalances and delve into the scientific integrity of the hormone reset diet for weight loss.

Tips To Reset Hormones For Weight Loss In Female

  1. Set realistic goals.
  2. Moderate your caffeine intake.
  3. Evaluate legal drug use.
  4. Adopt a balanced diet.
  5. Eat hormone-balancing superfoods.
  6. Limit certain foods.
  7. Intermittent fasting.
  8. Exercise regularly.
  9. Prioritize sleep.
  10. Consider medications.

How To Reset Female Hormones For Weight Loss

The hormone reset diet is focused on balancing certain hormones to help you lose weight. These claims are rooted in the idea that adjusting one’s nutrition, exercise habits, rest levels, and overall stress can aid hormonal equilibrium-resulting in a healthier body composition.

A holistic weight loss plan encompasses all aspects of your health and lifestyle. Change your mindset from dieting to implementing sustainable, enjoyable daily habits. Let’s explore ten tips to promote weight loss and burn stubborn belly fat.

Set Realistic Goals

Staying motivated is necessary to create and maintain change. What is the best way to keep you pumped up? Setting and achieving realistic weight loss goals!

Dropping as little as 5%-10% of your body weight has demonstrated clinically significant reductions in comorbidities[2] such as hypertension, cholesterol, immobility, sexual dysfunction, and just overall quality of life. Weight loss of as little as 2%-5% can improve menstrual irregularities associated with polycystic ovarian syndrome and infertility.

Aim to reduce one or two pounds weekly rather than attempting drastic losses. Targets in this range keep the goal achievable while yielding sustainable weight loss.

Moderate Your Caffeine Intake

Moderate Your Caffeine Intake
The occasional cup of coffee may benefit your weight loss. Photo: Prostock-studio/Shutterstock

On the one hand, caffeine is loved for its function as a stimulant. It can help you get to the gym in the morning or help you satiate hunger until lunchtime. On the other hand, it’s important to recognize that (in large doses) caffeine can stimulate cortisol levels-stress hormones that can make it more difficult to burn belly fat.

How you consume caffeine is also important. While black coffee and tea can be part of a healthy diet, beware of the calories added by cream and sugar. You also want to stay clear of calorie-bearing energy drinks, which cannot only increase your calorie intake but also have additional ingredients that may influence hormone balance.

Try to avoid consuming caffeine every day and replace your daily habit with decaf options. Caffeine becomes more rewarding and effective the less it’s consumed, and it helps you avoid the literal headache of caffeine dependence. A dose of 160 mg of coffee will increase your heart rate and other stimulation markers without raising cortisol levels.[3]

Evaluate Your Use Of Legal Drugs


Nobody thinks alcohol is good for you. But even as the health-conscious community’s scarlet letter, its impact on weight and hormones is often underestimated. Keep in mind that alcohol:

  • Is high in empty calories, contributing to weight gain.
  • Slows down fat-burning as the body prioritizes metabolizing alcohol.
  • Disrupts sleep patterns, leading to potential hormonal imbalances.
  • Stimulates appetite, increasing the likelihood of overeating.
  • Directly impacts hormone levels, affecting mood, metabolism, fat storage, and many other essential systems.

Fortunately, the little evidence we have indicates that, once the acute effects of intoxication on appetite are accounted for, low-to moderate alcohol consumption is not associated with excess fat storage.[4] If alcohol is part of your lifestyle, make sure to account for the empty calories.[4]


Legal in certain jurisdictions, marijuana consumption is a growing factor to consider in many health programs. It has many of the same drawbacks as alcohol, including disrupted sleep, simulated appetite, and a direct impact on various hormone systems. However, there is evidence that cannabis users tend to have a lower BMI[5] and that the anti-inflammatory properties may help mediate some of the comorbidities associated with obesity.

More research on this plant is needed. If you’re consuming cannabis or hemp products for medical purposes, discuss with your doctor the possible impacts on your metabolic hormones, motivation to exercise, other prescription medications, and overall appetite.


You probably don’t need to be told that smoking is bad for you, but nicotine consumption in various forms has big drawbacks-including cancer and cardiovascular disease. Some women are scared to quit nicotine because it is an effective appetite suppressant. However, the negative effects of smoking are worse in obese patients,[6] and the appetite-suppressing properties can be replicated by diet pills[6] that are less harmful.

It’s not as though you can never enjoy a glass of wine or an annual cigar, but cutting back on these substances is a straightforward way to improve a hormonal imbalance. Moderation is key. Save legal drugs for special occasions. 

Adopt A Balanced Diet

Build a healthy diet that includes vegetables, fruits, whole grains, lean proteins, and sources of good fats. Eating from all food groups and drinking plenty of water decreases risks associated with chronic diseases.

It’s not just about what you eat, but how you eat it. Have regular meals that you chew thoroughly and without distraction (bye-bye TV dinners). Cook your meals at home, use whole foods to cut out additives, and enjoy the regulating benefits of dietary fiber.

Hormone-Balancing Superfoods

The word superfood has had so much buzz in the last few years that its definition isn’t easy to pin down. Eating certain healthy foods can greatly help weight loss and control hormones.

  • Incorporate organic, free-range eggs and poultry containing many omega-3s and vitamin A without the hormones and antibiotics.
  • Try farmed or fresh-water fish for its lean protein, omega-3s, and safer levels of toxins.
  • Fresh produce provides necessary vitamins, minerals, and antioxidants that keep your body balanced.
  • Raw vegetables bring a plethora of good nutrition in a low-calorie, high-fiber package.

When the foods in question aren’t readily accessible, consider supplements such as omega-3, vitamin D+K2, and probiotics.

Foods To Limit Or Avoid

To ensure that your hormone levels remain conducive to weight loss, reduce or cut out certain foods. Foods to keep an eye on include:

  • Dairy products.
  • Red meat.
  • Refined sugar.
  • Artificial sweeteners.
  • Seed oils.
  • Bleached flour.

All processed foods should be approached with care because they can lead to weight gain and disrupt hormonal balance.

Intermittent Fasting

Intermittent fasting is a dietary practice that involves switching between periods of eating and not eating. This method has shown promising effects on hormones[7] in both men and women, helping them manage conditions where these hormones are overactive-such as polycystic ovarian syndrome in women with elevated testosterone.

Intermittent fasting aligns our eating and fasting cycles with our body’s natural rhythms. More research is needed to fully understand this process, but its apparent benefits are exciting.

Exercise Regularly

Exercise Regularly
Exercise can help you manage your energy. Photo: Prostock-studio/Shutterstock

Exercise is a great way to burn off energy in the short term, not only because you’re using up calories while working out but also because it affects how hungry you feel, how much energy you take in, and how your body handles that energy on a hormonal level.

Over time, exercise can help you manage your energy because physically active people[8] often have a better sense of when they’re really hungry. Remember that both aerobic exercise that is moderate to vigorous and exercises that strengthen muscles[9] are recommended. These activities not only assist in weight loss but also lower the risk of death from all causes and cardiovascular diseases.

Prioritize Sleep And Stress Management

Staying hormonally balanced and weight loss depends on adequate sleep and effective stress management methods. Poor sleeping patterns can lead to an imbalance in appetite-regulating hormones[10] and cortisol levels. Controlling your stress hormone concentrations allows other hormones like progesterone or estrogen levels to be balanced and promote a healthy body weight.


Hormone Replacement Therapies

Medications can be used to address hormonal imbalances and assist in weight reduction. Hormone replacement therapies are available to regulate these issues and encourage slimming down.

Weight gain associated with menopause can be counteracted, and weight loss is supported through the use of hormone replacement therapy. Estrogen, or a combination of estrogen and progesterone, has been proven to suppress food intake,[11] aiding in achieving your goals.

GLP-1 Medications

Medications that mimic the naturally produced glucagon-like peptide-1 hormone secreted by the gut, pancreas, and nervous system manage appetite.[12] Medications such as Ozempic reset the hormones associated with metabolic syndrome, insulin resistance, high blood sugar, and type-2 diabetes. The same medication is repackaged as a weight-loss regimen called Wegoby.

How Long Does It Take To Reset Hormones?

When resetting hormones, consider several key factors, such as age, reproductive health, diet, exercise habits, and stress levels. Everyone has different hormonal challenges and goals, but most notice a difference after just a few weeks of making changes. Even if you don’t notice changes immediately, stick with it for a few months before concluding you’re getting no benefits.

Is It Possible To Reset Hormones To Lose Weight?

Adjusting female hormones can certainly promote weight loss. Fluctuations in sex,[13] stress,[14] thyroid,[15] and insulin[16] hormones might derail your slimming efforts. Regulating these hormones by resetting them could help control your desire for food, enhance your metabolism, and motivate you to lose weight.

Key Female Hormones Affecting Weight

Imbalances in essential hormones can cause weight gain. The following hormones significantly influence metabolism, hunger, energy, fat storage, and more:


  • Released by the pancreas when blood sugar rises.
  • Helps cells use blood sugar for energy.
  • Insulin resistance is linked to weight gain and a higher obesity risk.[17]


  • Known as the stress hormone.
  • High levels are associated with increased abdominal obesity.[18]
  • Promotes fat accumulation around the midsection.


  • The primary female sex hormone.
  • Helps maintain an appropriate fat storage level during the reproductive years.
  • Menopausal women experience estrogen drop, leading to more abdominal fat.
  • Hormone therapy may be a solution to symptoms.[19]


  • High levels associated with polycystic ovary syndrome, PCOS.
  • Low levels in middle-aged men correlate with higher obesity rates.
  • Testosterone therapy[20] can reduce body fat by an average of 6.2% over 36 months.


  • Even mild thyroid dysfunction can impede weight loss. This may be your only symptom.
  • Advised to check thyroid hormone levels[20] with a doctor.


  • Released by fat cells.
  • Helps keep food consumption[21] and energy output consistent, meaning fewer calories consumed over time.


Hormonal balance is key to supporting insulin sensitivity and other metabolic factors contributing to weight loss. Making changes such as setting realistic goals, prioritizing sleep, exercising regularly, and cutting back on caffeine and alcohol can help you create the best environment for maintaining hormone health.

Eat a balanced diet that includes foods known to support weight loss. Avoid processed food for better control of your blood sugar levels. Finally, visit a qualified medical professional if you need more interventions, such as taking Hormone Replacement Therapy as an option capable of providing valuable aid.

Frequently Asked Questions

What is the 21-day hormone reset diet?

The 21-day hormone reset diet is an elimination diet claiming to balance hormones by excluding specific food groups, potentially influencing hormone production and encouraging weight loss.

What is the best hormone for weight loss?

Leptin, the hunger hormone, is crucial for weight loss, but overall hormonal balance, including thyroid hormones and insulin, significantly affects healthy weight management.

What foods balance hormones in females?

Foods rich in healthy fats, anti-inflammatory properties, and essential nutrients can help balance female hormones, impacting the menstrual cycle and overall health.

How do I know if my hormones are imbalanced?

Signs of hormone imbalance include irregular menstrual cycles, weight fluctuations, sleep disturbances, mood changes, and fatigue. Consulting a healthcare provider for accurate diagnosis is recommended.

+ 21 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Nia is a STEM educator, certified personal trainer, fitness instructor, and certified nurses' aid. She received her Bachelor's in Creative Writing and Music Theory from The College of Idaho in 2010 at the age of 18.… See More