Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Michelle Ordner, Registered Nurse
“I’ve honestly been feeling a bit defeated. It’s only been two months since I started HRT to ease menopausal symptoms, and I’ve already gained 4 kilos. The weirdest part? I crave cake, chocolate, chips—things I never used to care for. Once I start eating, I just can’t stop. My trousers are tight, my face looks puffy, and I barely recognise my body.”
If this sounds familiar, please—stop blaming yourself.
HRT (Hormone Replacement Therapy) is meant to help us feel more balanced during perimenopause. But for many women, the early phase of HRT brings a wave of unexpected symptoms: rapid weight gain, food cravings that feel out of control, visible bloating, and emotional swings. This doesn’t mean you’ve failed. It means your body is responding to a new hormonal command—one that triggers energy storage and water retention to “protect” you.
You haven’t lost control. You’re simply moving through a phase of hormonal reprogramming.
✔ Why HRT makes you crave sugar and snacks
✔ What’s really behind the weight gain — fat, fluid, or something else?
✔ How to eat in a way that helps your body rebalance without feeling restricted
This isn’t about stricter dieting. It’s about learning how to work with your body’s rhythm, not against it.
Jump to Section:
- Why does HRT make you feel constantly hungry?
- Is your weight gain fat, fluid, or something else?
- What can you do to stabilise your body’s response?
- Final Words: Don’t fight your body—work with it
Why does HRT make you feel constantly hungry?
Many women experience a sudden surge in appetite after starting HRT—especially for sweets, salty snacks, or rich, fatty foods. Even after eating, it often feels like your body just wants more.
This isn’t about weakness or willpower. Your hormones are actively amplifying your hunger signals.
Let’s clarify first: HRT stands for Hormone Replacement Therapy, a prescription treatment used to support women during perimenopause and menopause.
As estrogen and progesterone levels drop, symptoms like hot flashes, poor sleep, mood swings, vaginal dryness, and bone loss become more common. HRT works by replacing those missing hormones to restore balance and improve overall quality of life.
But for many women, the early phase of HRT brings a strong rebound in appetite and often, weight gain.
The progesterone in HRT increases a brain chemical called NPY (Neuropeptide Y)—a major hunger trigger that drives you to seek sugar and fat.
It also makes your brain less sensitive to leptin, the hormone that tells you when you’re full. So what happens?
- You rarely feel satisfied
- You crave energy-dense foods
- It’s hard to stop eating once you start
This is your brain’s “energy storage mode” kicking in—an ancient biological reflex originally designed to protect pregnancy.
✔ You’re not failing—your hunger switch has been hormonally turned up.
✔ You’re not out of control—your body is following a built-in survival pattern.
✔ You can rebalance your appetite through meal timing, smart snacks, and gentle support.
And that’s exactly what we’ll walk through next.
Is your weight gain fat, fluid, or something else?
“I’ve gained 4 kilos since starting HRT—did I just add 4 kilos of fat?”
This is one of the most common and most distressing questions women ask during the early phase of hormone therapy.
Take a deep breath—and let’s make this clear: it’s very unlikely that all your weight gain is pure fat.
In fact, the increase on the scale during HRT is often a blend of several overlapping factors:
1. Water retention
Progesterone increases aldosterone activity, a hormone that helps your body hold onto sodium and water.
Estrogen also increases vascular permeability, drawing fluid into tissues.
What you might notice: puffy face, swollen ankles, daily fluctuations of 1–2kg, bloating.
This is extremely common and may resolve once your hormone levels begin to stabilise.
2. Increased gut content
HRT can slow digestion and alter your gut rhythm, while increased appetite leads to higher food volume in your digestive system.
That “heavy” feeling? It often improves within days of light eating and restored bowel regularity.
3. Actual fat accumulation
Yes, if your calorie intake significantly exceeds your needs over time—especially from sugar, snacks, and high-fat foods—some may convert to fat.
But remember: it takes about 7700 kcal of surplus energy to form 1 kg of fat. Most short-term gain is not fat.
✔ The number on the scale is up—but that doesn’t mean you’re “getting fat.”
✔ This is your body adjusting and holding water. Much of it will settle naturally with time.
Next, we’ll look at practical eating and lifestyle strategies to gently shift things back into balance.
What can you do to stabilise your body’s response?
Now you understand that the increased cravings, bloating, and weight gain triggered by HRT are your body’s response to hormonal rebalancing—not a failure on your part.
1. With a gentle, science-backed, and sustainable nutrition structure, you can help your body settle these signals and regain a sense of control.
To learn more about how MCT and BHB work to stabilise appetite, enhance fat metabolism, and balance blood sugar, read: KInD™ Program Philosophy
Once your appetite and metabolism begin to stabilise, you can transition to: protein + fat + a small portion of complex carbs
- AwaRua® Organics Skim Milk Powder (A2 beta-casein, low fat, high satiety—ideal for breakfast)
Recommended to support blood sugar control: Pharma New Zealand™ Enzogenol™ Maritime Pine Bark Extract (improves post-meal glucose stability)
2. Afternoon snacks: intercept binge windows
The 3–6pm period is when cravings often peak. Prepare satisfying combos in advance:
- Dark chocolate + raw nuts
- Yogurt + chia seeds + blueberries
- Steamed pumpkin + unsweetened soy milk
3. Emotional calm & non-hunger eating triggers
Create non-food emotional coping tools to reduce “eat-to-soothe” habits.
4. Drainage support & nighttime intake cut-off
Stop eating at least 3 hours before bedtime, and support drainage with:
- Health Life® Celery Ultimate 16,000mg (diuretic effect, reduces lower body puffiness)
- NYO3 Herbal Celery Plus (targets both uric acid and fluid retention)
5. Key micronutrients to rebuild your sense of safety
You can scroll the table to view more content →
| Nutrient | Function | Recommended Form |
|---|---|---|
| Magnesium | Reduces anxiety, relieves fluid retention | Glycinate / Citrate |
| Vitamin B6 | Supports progesterone metabolism, enhances serotonin | Works best with zinc: Health Life® Ultraboost Oyster plus Zinc (boosts B6 activity, aids anti-inflammatory balance) |
| GABA + 5-HTP | Regulates neurotransmitters, curbs impulsive eating | Pharma New Zealand™ Nervactiva® GABA + 5HTP (300mg synergistic blend for calm & appetite control) |
What your body truly needs is a message of safety—and once it receives that, the storage mode naturally slows down.
Each woman’s hormone sensitivity, metabolic state, baseline weight, and diet habits are different. That’s why personalised support from experienced professionals is so important. Our team can guide you with safe, evidence-based, and compassionate care.
To reach out, call us directly at +64 21 254 6486, or fill out our questionnaire: Start the assessment and select the option “I want help with hormonal issues.”
Final Words: Don’t fight your body—work with it
Your body isn’t fighting you—it’s adapting, protecting, responding to change.
With the right rhythm, gentle support, and a little patience, it will rebalance.
You don’t need to control your body—you just need to understand it.
Authors:
Michelle Ordner
Registered Nurse (RN)
Michelle's expertise spans healthcare, nutrition infusion, and menopausal care. She began her nursing career in New Zealand in 1991 and has since served 17 years in critical care across the USA. After returning to NZ, she trained in cosmetic medicine and stem cell therapy, and holds a UK certification in intravenous nutrition. Her work focuses on integrative care for menopausal health and wellness.
