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Does birth control cause weight gain?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Usually not by much. On Ep. 81, Nikkiey says studies suggest birth control doesn't cause significant weight gain. It can be one variable because it affects hormones, but she sees it as rarely the main reason. Diet, alcohol, sleep, water and daily movement usually weigh more heavily.
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Nikkiey on why birth control is rarely the main reason you can't lose weight
Plays from 16:37 · Ep. 81: Does Birth Control Affect Weight Loss and Muscle?
The study linking oral contraceptives to smaller muscle gains from lifting
Plays from 17:43 · Ep. 81: Does Birth Control Affect Weight Loss and Muscle?
Why responses to birth control vary and why to bring it to your doctor
Plays from 19:20 · Ep. 81: Does Birth Control Affect Weight Loss and Muscle?
The full answer
Nikkiey is direct about this one. Birth control often gets blamed when the scale creeps up, and she says people tend to use it as a crutch. She doesn't dismiss it. She says it plays a part through your hormones and can be a variable in fat loss. But she doesn't believe it's the overarching reason most women can't lose weight. When things stall, it's usually that something isn't consistent elsewhere, mainly what you're eating. Before you blame the pill, she suggests looking more closely at:
- What you eat on a regular basis
- How much alcohol you drink
- How much sleep you get
- How much water you drink
- Whether you move every day
Muscle is where she adds some nuance. She points to a study in the Journal of Strength and Conditioning that found women on oral contraceptives gained less muscle than a control group over a 10-week resistance training program. Her explanation is that birth control alters hormones that matter for muscle growth, especially testosterone. Women already have far less testosterone than men, so anything that lowers it further could be one more reason building muscle feels slow. She also says more research is needed before anyone fully understands this effect.
She stresses that everyone responds differently to birth control and that responses vary widely. If any of this sounds like your experience, she encourages you to take it to your doctor, build a plan together, and advocate for yourself if you want to discuss coming off it. Either way, the parts you control every day, like nutrition, sleep and consistent training, are still where most of your results come from.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
Women also ask
More questions →Hormones & Hormone Health
Can birth control affect muscle growth?
It can be a factor, according to Nikkiey. On Ep. 81 she explains that birth control alters hormones that matter for muscle growth, especially testosterone. Women already have far less testosterone than men, so lowering it further adds another variable. Responses vary widely, so talk to your doctor before changing anything.
Read the answer →
Hormones & Hormone Health
Can stress stop me from losing belly fat?
Yes, according to Nikkiey. On The WarriorBabe Show she explains that chronic stress keeps cortisol elevated, which she says increases fat storage around the midsection and drives cravings for comfort foods. Even with solid macros and training, a body stuck in survival mode can hold on to fat, so managing stress becomes part of the plan.
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Hormones & Hormone Health
Does strength training raise cortisol?
Yes, but only briefly. Nikkiey explains that a hard strength session spikes cortisol during and right after the workout to give you energy, then it drops back down. That is healthy stress. Over time, consistent lifting with good recovery, sleep, hydration and food helps lower baseline cortisol. The real problem is chronic cortisol, not lifting itself.
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21 minDoes Birth Control Affect Weight Loss and Muscle?
Episode 81 · Jul 31, 2023