How to Keep Your Hair Healthy During Weight Loss

Weight loss can bring a lot of positive changes, but for some people it also comes with unexpected hair shedding. While this can be worrying, there are practical ways to support your hair and scalp while your body is adjusting.

The key thing to understand is this: hair health during weight loss is about support and consistency, not quick fixes.

If you’re noticing changes to your hair, this article focuses on what you can do to give your hair the best possible conditions while your weight and eating patterns are changing.

For background on why weight loss can affect hair, start here:
Weight Loss Drugs and Hair Loss: What’s Really Going On?.

Focus on nourishment, not restriction

One of the most common reasons hair struggles during weight loss is that the body isn’t getting enough fuel.

Even when weight loss is intentional, the body still needs energy and nutrients to maintain hair growth. Hair is made of protein and requires ongoing nutritional support.

Prioritise protein

Protein plays a central role in hair structure. When protein intake is too low, hair growth can slow.

This doesn’t mean eating large portions, but it does mean making protein a regular part of meals, even when appetite is reduced.

Avoid skipping meals completely

Weight loss medications or appetite changes can make it easy to skip meals without realising it. Over time, this can contribute to low overall intake.

Regular eating patterns help the body feel stable, which supports hair growth.

Pay attention to overall calorie intake

Hair growth requires energy. If calorie intake drops too low for too long, the body may conserve energy by slowing hair production.

This doesn’t mean weight loss isn’t possible – it means weight loss works best when the body feels supported rather than depleted.

Consistency is more helpful than extreme restriction.

Be cautious with supplements

Supplements are often one of the first things people turn to when they notice hair shedding.

While certain nutrients are important for hair health, supplements are not always necessary and are not a guaranteed solution. Taking supplements without knowing what your body actually needs can sometimes do more harm than good.

If you’re considering supplements, it’s best to discuss this with a healthcare professional who can advise based on your individual situation.

Look after your scalp

A healthy scalp creates better conditions for hair growth.

During periods of shedding, the scalp can become more sensitive. Gentle care can help reduce additional stress on the hair.

Simple scalp care habits

• Avoid overly harsh or stripping products
• Don’t over-scrub or aggressively massage the scalp
• Rinse thoroughly to prevent product buildup
• Address itchiness, flaking, or irritation early

Scalp issues don’t usually cause weight-loss-related shedding, but they can make hair feel worse and affect regrowth if left untreated.

Handle your hair gently

When hair is shedding, it’s often more fragile. Small habits can make a difference.

• Avoid tight ponytails or styles that pull on the hair
• Be gentle when brushing, especially when hair is wet
• Avoid excessive heat styling
• Don’t over-wash in an attempt to “fix” shedding

Gentle handling won’t stop shedding caused by internal changes, but it can reduce unnecessary breakage and stress on the hair.

Manage expectations around regrowth

One of the hardest parts of hair shedding is the waiting.

Hair grows slowly. Even when shedding improves, regrowth can take months to become noticeable. This is normal and doesn’t mean your hair isn’t recovering.

Consistency over time matters far more than switching products or treatments frequently.

Stress management matters more than people realise

Weight loss itself can be physically and emotionally demanding. Ongoing stress can contribute to hair shedding by adding another layer of strain on the body.

Supporting your nervous system – through rest, routine, and realistic expectations – can help your body move out of “survival mode” and back into balance.

When to seek professional support

It’s worth getting guidance if:

• Shedding lasts longer than 8–12 weeks
• You notice ongoing thinning or loss of density
• Your scalp feels uncomfortable or irritated
• You’re feeling anxious and want clarity

A professional assessment can help determine whether shedding is temporary or whether other factors are contributing.

How this fits with weight loss medications

Hair shedding during weight loss has been reported with medications such as Ozempic, Wegovy, and Mounjaro, but the underlying cause is often the same.

If you’re interested in medication-specific information, you can read more here:

• Ozempic and Hair Loss: What You Need to Know
• Wegovy and Hair Loss: Is It Real or Just a Rumour?
• Mounjaro and Hair Loss: What Clients Are Asking

Key takeaway

Keeping your hair healthy during weight loss is about supporting your body through change. Balanced nutrition, gentle hair and scalp care, realistic expectations, and consistency all play a role.

Hair shedding can be distressing, but in many cases it improves once the body feels stable again. If it doesn’t, professional advice can help guide the next steps.

Important note: This article is for general information only and does not replace medical advice. Always consult your healthcare provider regarding health or medication concerns.