Weight management strategies when you are on hormonal birth control are identical to those recommended if you are not on birth control. Regular exercise, nutrient-dense diets, and hydration are key.
Medically reviewed by Valinda Riggins Nwadike, MD, MPH
Hormonal birth control methods may affect every person differently. Many factors can affect weight changes and management.
If you are searching for strategies to maintain a moderate weight while using birth control, consider following standard weight management guidelines. If these do not help you meet your goal, a healthcare professional may want to explore the underlying causes of weight changes.
Does birth control make you gain weight?
THAIS RAMOS VARELA/Stocksy United
Studies on weight gain associated with hormonal birth control methods — including the pill, the ring, the patch, and the IUD — are inconclusive or contradictory.
One 2019 study of 380 women in Malaysia found that after 12 months, those who used hormonal contraceptives gained about 6.3 pounds (lb) compared to those using nonhormonal methods (1 lb).
However, an older 2014 study found that oral contraceptives had little effect on weight in women with recommended weights for their age and height. However, these same birth control methods had a more significant effect on weight in women with obesity.
Weight changes may also depend on the type of birth control you use.
Progestin-only contraceptives have associations with no or slight weight gain. In contrast, combined hormonal contraceptives may lead to no or modest weight loss.
Individual responses to hormonal birth control may vary and depend on many factors, like birth control methods, water retention, lifestyle habits, and overall health status.
Weight changes due to birth control vary from person to person. Ultimately, scientists need to do more research to understand how contraception can affect a person’s weight.
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Maintain a balanced diet: Focus on enjoying a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods and sugary snacks.
Engage in regular physical activity: Incorporate regular exercise into your routine, aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Include at least 2 hours of strength training exercises to help build muscle and improve overall health.
Practice portion control: Pay attention to portion sizes and listen to your body’s hunger and fullness cues. Avoid eating when you are full and practice mindful eating.
Stay hydrated: Drink enough water throughout the day to support overall health and maintain proper hydration. Drink water regularly and cut down on sugary drinks like sodas, bottled juices, energy drinks, and alcohol.
Get good sleep: Adults should aim for 7 to 9 hours of sleep every day.
Seek support: Consider working with a registered dietitian or a doctor who can provide personalized guidance and support for weight management.
Weight management is a complex process influenced by various factors, and it’s not a one-size-fits-all approach. Finding sustainable, enjoyable approaches that work for your lifestyle and preferences is more likely to work long term.
What birth control methods are more likely to affect body weight?
Common types of hormonal birth control methods used in the United States include:
These methods work differently to prevent pregnancy, though they all involve using hormones.
Injections and combined hormone pills may be more likely to cause weight changes in some people compared to progestin-only pills, patches, and implants.
While most hormonal birth control methods do not cause weight gain, some people may experience weight or body composition changes while using specific hormonal birth control methods.
If you experience weight gain when using hormonal birth control, it may not solely be due to contraceptives. Other factors — like lifestyle, genetics, and certain health conditions — may also influence your weight.
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What to do if you continue gaining or losing weight?
If you are experiencing significant, unexplained, or ongoing weight changes while using hormonal birth control, your healthcare professional can help explore the possible causes.
They can evaluate your overall health, assess any underlying contributing factors or conditions, and determine if adjustments to your birth control method or other interventions are necessary.
Summary
Many people find weight management challenging, including those who use hormonal birth control. However, evidence on the link between weight changes and hormonal birth control is inconclusive, and more research is needed.
Maintaining a nutrient-dense diet, engaging in regular physical activity, practicing portion control, staying hydrated, and seeking support from healthcare professionals are effective ways to manage your weight, whether or not you use birth control.
Consider consulting a doctor for personalized advice and guidance.
