The 6 Hormonal Mistakes That Kept Me Overweight Until I Fixed Them

Hello friends! I lost 18 kilos at 41 – and no, it wasn’t from starving myself or spending hours at the gym. The real breakthrough came when I discovered I was making 6 major hormonal mistakes that 95% of women make without even realizing it.

If you feel like you’re doing everything right – eating healthy, exercising, maybe even counting calories – but the scale doesn’t show any results, your energy levels drop in the afternoon, and you feel like your body is fighting you every step of the way… then this article is for you.

You don’t have to accept that stubborn weight gain, bloating, or fatigue are “just a given in your 40s.” Your hormones can actually work for you, not against you—if you know how to get them back under control.

Let’s analyze this together.

1. Ignoring insulin spikes

The mistake: I thought “healthy snacks” like granola bars, smoothies, or a handful of dried fruit were harmless—but they sent my blood sugar on a roller coaster ride. Every spike triggered insulin, the fat-storing hormone, and made weight loss nearly impossible.

The solution:

• Build your meals around protein + fiber + healthy fats to stabilize blood sugar.
• Reduce “naked carbs” (bread, crackers, sugary drinks) unless combined with protein.
• Try to eat within a 10-12-hour eating window (gentle intermittent fasting) to conserve insulin.

2. Living under constant stress (cortisol overload)

The mistake: I used to live on coffee, multitask constantly, and power through exhaustion—believing I was being “productive.” Chronic stress kept my cortisol levels high, leading to sugar cravings, belly fat, and constant fatigue.

The fix:

Swap coffee for green tea or matcha to reduce cortisol spikes.
Incorporate mini stress resets throughout the day (5-10 deep breaths, short walks, journaling).
Get 7-8 hours of sleep—cortisol normalizes overnight.

3. Skipping Strength Training

The Mistake: I did endless cardio but skipped strength training because I didn’t want to get bulky. As it turns out, strength training keeps your metabolism running and helps balance hormones like estrogen and testosterone.

The Solution:

• Lift weights (or do bodyweight strength exercises) 2-3 times per week.
• Focus on compound exercises (squats, deadlifts, push-ups) that build muscle efficiently.
• More muscle = better blood sugar control + faster fat loss.

4. Eating Too Little (Leptin and Thyroid Imbalance)

The Mistake: I thought eating less was the solution. But chronic malnutrition slowed down my thyroid, lowered my leptin levels, and caused my body to store fat like crazy.

The solution:

• Consume enough calories – especially protein (goal: approximately 1.6–2.0 g per kg of body weight).
• Avoid crash diets. Your body isn’t a math problem, it’s a chemistry lab.
• After weeks of dieting, always include refeeds (slightly higher-calorie days).

5. Forgetting gut health

The mistake: I didn’t realize that an imbalanced gut microbiome can disrupt estrogen, thyroid hormones, and even hunger signals. Bloating and slow digestion were constant companions.

The solution:

• Eat fermented foods (yogurt, kefir, sauerkraut) and plenty of fiber.
• Reduce processed foods that harm gut bacteria.
• Consider taking a probiotic supplement – ​​but focus on a diverse, whole-food diet first.

6. Ignoring Perimenopause & Hormonal Shifts

The mistake: I didn’t think about perimenopause until symptoms hit — hot flashes, mood swings, stubborn weight gain — and I felt out of control.

The fix:

• Track your cycle (even in perimenopause) to notice changes in mood, hunger, and energy.
• Include healthy fats (avocados, olive oil, fatty fish) to support hormone production.
• Work with a doctor to check thyroid, estrogen, progesterone, and testosterone levels — you may need personalized support.

The Bottom Line

Your body isn’t broken — it’s just giving you feedback. Once I started balancing my hormones, my weight loss became almost effortless. I had more energy, less brain fog, and I felt like myself again.

If you’ve been struggling, try addressing one of these areas at a time. Small changes add up — and soon, you’ll see your hormones working for you, not against you.

Published by May Healthy Lifestyle