Does A Woman Lose Weight On Her Period
Whether you're a man or a woman, postmenopausal or on birth control, your hormones control your energy and appetite. And everything from a poor night's sleep to a stressful day at work can mess with those hormones in ways that sap your energy or stoke your cravings for junk food. (Feel better starting today with Rodale's
So the idea that hormonal shifts tied to your menstrual cycle could play a role in weight loss isn't farfetched. In fact, some research has already borne this out.
As hormone levels naturally change, women's bodies experience increased drive to eat during certain phases that are then offset by a decreased drive to eat during other phases, says Pamela Keel, PhD, a clinical psychologist at Florida State University.
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One example: During the luteal phase (day 16 to 28) of a woman's cycle, energy intakes and energy expenditures are increased, says Nina Geiker, PhD, a nutrition researcher with the University of Copenhagen's Herlev and Gentofte Hospitals.
Using this knowledge to inform their study, Geiker, Keel, and their colleagues split 60 overweight women into two groups. For 6 months, both groups stuck to a restricted-calorie (~1600/day) diet. But for one of the groups, the researchers adjusted the diet's macronutrient makeup based on the stages of the menstrual cycle.
We increased the protein content during the phase where hunger often is seen to increase, Geiker says. During the phase were women have increased cravings for fat and carbohydrate containing foods, we allowed some dark chocolate.
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According to the study, the women who stuck with the menstrual cycle diet lost an average of 9 more pounds than the other dieters (who also lost weight, though not as much). The take-home message is that where you are in your menstrual cycle matters, Keel says.
While promising, the study team says follow-up work is needed. With all the recent research on high-protein diets and the benefits of swapping carbs for healthy fats, it's possible the diet tweaks featured in this study boosted weight loss for reasons that had nothing to do with menstrual cycle hormones.
That said, there's no harm in paying extra attention to your appetite and energy levels during your cycle—and adjusting your eating and exercise patterns accordingly. Try these tweaks, which are based on the study:
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Early Follicular Phase (Days 1 to 4): Your energy is probably at its lowest levels during this stage of your cycle, Geiker and her colleagues write. Stick to light exercises like yoga, walking, or stretching. Your appetite should also be mellower, so try to adjust your eating habits to match your energy needs. (You might feel satisfied with smaller meal portions and fewer snacks.)
Late Follicular Phase (Days 5 to 15): Your energy should be ticking up, so try to increase your workout intensity and frequency. (In the study, the researchers had the participants work out with weights twice a week while doing cardio on two or three of the remaining days.) As your hunger ramps up, try to satisfy it by adding extra protein to your meals.
Luteal Phase (Days 16-28): You tend to have more energy—and also more cravings for energy dense foods—during this stage of your cycle, Geiker says. Try to further up your exercise frequency and intensity. You may find that morning 5-miler is easier now that it was a week or two ago. You'll probably eat a little more than you did earlier in your cycle. (The menstrual cycle dieters in the study added 200 calories to their daily intakes during this phase.) Just make sure those extra calories come from healthy fats (avocado, olive oil, nuts) and protein, not carbs. During the last four days of your cycle, eating some dark chocolate can help satisfy your cravings.
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Looked at another way, Geiker and Keel's research is really advocating a listen to your body approach to eating and exercise. If your hunger spikes, try to satisfy it with healthier foods. And when you have extra energy, work in more exercise.
Women who have predictable menstrual cycles may find it easier to predict these appetite and energy swings, the study suggests. But we'd all do well to pay more attention to the signals our bodies and hormones are sending us.
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association.
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How to Lose Weight on Whole30 Without Going Insane Is There Such a Thing As a Perfect Day of Eating? Exactly What I Ate to Lose 60+ Pounds Keto Diet 101During your menstrual cycle, you may notice your weight fluctuate. It’s actually quite normal to feel like you’re retaining water and have cravings during this time of the month.
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These changes may cause you gain up to two kilos, but generally it will go away after you’ve finished bleeding. Exercising is usually the last thing on your mind when you’re on your period.
In fact, for the majority of us, we tend to feel bloated and reach for the chocolate, chips and all those other unhealthy foods.
We share how mums on following The Healthy Mummy’s 28 Day Weight Loss Challenge cope on their period without derailing all of their hard work…
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Insulin regulates your blood glucose levels, and the high level of insulin in your body may result in low blood sugar. And this is why most women crave something sweet, with chocolate usually being the go-to snack.
The best way to stop yourself from overeating during your period, is to log everything you are eating on your Healthy Mummy app. This will help you keep track of your calories.
Also, if you are craving sugary foods, stick to fruit – which is a natural sweetener – and eat regularly to help keep your blood sugar levels up.
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If you can, try to sleep more during your period and eat food to help keep you energised. How our Healthy Mummies stay in control during that time of the month Shelley Moore has lost 6.5kg
“If I don’t want to undo all my hard work with eating well and exercising, I need to be prepared for the inevitable belly aches and chocolate cravings, ” she says.
“To manage this, I like to keep exercising right up until the day my period starts, then have a rest day on day one and a gentle walk on day two.
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“I find walking also helps relieve the cramps. I try to prepare a chocolate based Healthy Mummy snack in the days leading up to my period so that I’m not tempted to buy a block of chocolate or demolish a tub of ice cream when those cravings hit!”
“To manage the drop in energy, I swear by the Super Greens. It picks me up like coffee, but with all the extra iron and vitamins my body really needs at that time of the month.”
“I like to try and have two Healthy Mummy Tummy smoothies a day during this time to try and relieve some of the bloating feeling, ” she says.
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“I try not to listen to much to the scales over this time because I know it’s the hormones playing tricks on me.
“When my period arrives, I get very intense cramps in my lower tummy and lower back pain also for those two days, I tend to find if I can push through some sort of exercise I usually feel a bit better after, and if my body doesn’t at least my mindset is in the right place.”
“Before and during my period I always crave sweet treats, I like to be prepared with some Healthy Mummy snacks and sometimes even a few pieces of dark chocolate can curb my cravings.
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“I’m a lot more hungry when I’m on my period so I opt for snacks that are of a bigger volume for example rice cakes with ham and cheese.”
What’s more, Nicole admits she gets quite moody when she’s on her period so a boxing session or a fast walk will help alleviate some tension. Gemma Corey has lost 25kg
Gemma admits her period used to derail her as she’d eat more takeaways, as she was too tired to cook and would eat blocks of chocolate.
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“All of that caffeine and chocolate before bed meant I didn’t sleep well so the sugar cravings and exhaustion would continue, ” she says.
“Not to mention the wild mood swings!!! These unhealthy habits would be so hard to break when my period ended too! As a Healthy Mummy I am way better prepared to cope. I suffer from fibromyalgia- so the start of my period usually triggers a pain flare and I always crave comfort foods during this time.
“To appease my cravings for comfort foods I like to prep easy dinners like Beef Burgers, One Pot
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