Can Low Progesterone Cause Weight Gain? What Science Reveals

If you’ve ever felt like you’re doing everything right when it comes to eating healthy and staying active, yet the weight keeps increasing, you’re not alone. For many women, particularly in their 30s and 40s, unexplained weight gain can be both frustrating and perplexing. In this article, we answer the question, can low progesterone cause weight gain.

It’s common to blame metabolism or aging for weight gain, but there’s another overlooked factor: low progesterone. This crucial hormone not only supports your menstrual cycle but also influences how your body stores fat, manages stress, and regulates fluid balance.

To identify Progesterone and its symptoms refer to our guide, 10 silent symptoms for low progesterone.

TL;DR (Too Long; Didn’t Read)

• Low progesterone may indirectly contribute to weight gain, especially around the belly.
• Hormonal imbalances can affect metabolism, water retention, and cravings.
• Estrogen dominance caused by low progesterone often leads to fat storage.
• Stress and sleep problems linked to low progesterone make weight management harder.
• A healthy lifestyle, sleep, and stress management can help balance hormones naturally.
  

Also check out our article on what causes low progesterone in women after 30.

What Is Progesterone and Why Does It Matter?

Progesterone is a key hormone produced after ovulation. It prepares the body for pregnancy and helps balance estrogen. But its role goes beyond reproduction it influences mood, metabolism, and even how your body stores fat.

After your mid-30s, or during times of chronic stress, progesterone levels may naturally decline. When this happens, estrogen can become the dominant hormone a state known as estrogen dominance. This imbalance is one of the main culprits behind stubborn weight gain, especially around the hips and midsection.

Can Low Progesterone Cause Weight Gain?

Not Directly But It Contributes

According to Cleveland Clinic, low progesterone alone doesn’t cause weight gain in the same way as consuming excessive calories. However, it does create conditions that facilitate weight gain and hinder weight loss.

How Low Progesterone Affects Weight and Body Composition

1. Estrogen Dominance and Fat Storage

When progesterone levels are low, estrogen is not properly balanced. This hormonal imbalance can cause your body to store more fat, particularly around the abdomen. Additionally, it may increase insulin resistance, leading to increased sugar cravings and fat accumulation.

2. Increased Water Retention

Low progesterone levels can cause bloating and puffiness. This occurs because progesterone influences aldosterone, a hormone responsible for regulating fluid balance. When estrogen levels increase and progesterone levels decrease, water retention occurs.

3. Poor Sleep and Higher Cortisol

Low progesterone levels can disrupt sleep by decreasing GABA, a neurotransmitter that promotes relaxation. Consequently, insufficient sleep leads to elevated cortisol, the stress hormone, which is associated with increased abdominal fat and cravings for sugary foods.

4. Slower Metabolism

Although research is still ongoing, some studies indicate that hormonal changes, particularly during perimenopause, may result in a slight decrease in metabolism. This can increase the likelihood of weight gain, even without significant alterations in diet or exercise routines.

Science Says: Hormones Matter for Weight Regulation

A study published in Obstetrics and Gynecology revealed that hormonal fluctuations, particularly those involving progesterone and estrogen, significantly influence fluid retention and body weight throughout the menstrual cycle. Additionally, a research review conducted in PubMed demonstrated that progesterone plays a crucial role in regulating appetite and body weight in animal models.

How to Support Healthy Progesterone Levels Naturally

1. Support Ovulation

Since progesterone is produced after ovulation, maintaining a regular ovulation cycle is crucial. A balanced diet, stress management, and adequate calorie intake (without extreme dieting) can support this process.

2. Eat for Hormonal Balance

Incorporate foods rich in magnesium, vitamin B6, and zinc into your diet. These nutrients play a crucial role in the natural production of progesterone in your body. Examples of such foods include leafy greens, seeds, bananas, and salmon.

3. Get Better Sleep

Prioritize getting 7–8 hours of quality sleep. To achieve this, use blackout curtains, avoid screens before bed, and limit caffeine intake in the late afternoon.

4. Lower Stress

High stress levels can lead to elevated cortisol levels and decreased progesterone levels. To manage stress, consider incorporating light physical activities such as yoga, walking, or taking regular breaks throughout the day to breathe deeply and reset your mind.

5. Consider Herbal Support

Herbs like vitex (chasteberry) have been demonstrated to support progesterone production, particularly when taken consistently. However, it’s crucial to consult with your healthcare provider before initiating any supplement regimen.

FAQs About Low Progesterone and Weight Gain

The Hormone Weight Link Is Real And Fixable

If you’ve been struggling to lose weight despite your efforts, low progesterone levels could be a potential culprit. While it doesn’t directly cause weight gain, it creates a hormonal environment that increases the likelihood of weight gain, particularly when stress and sleep patterns are also disrupted.

The good news is that you don’t have to resort to drastic solutions. By supporting your body’s natural hormone rhythm through real food, adequate sleep, and stress relief, you can begin to feel better and lighter once again.

Sources:

• Cleveland Clinic – Low Progesterone
• NCBI – Progesterone and Weight Regulation