Losing Weight On Menstrual Cycle

Do you ever feel like you’re doing all of the right things to lose weight, but the numbers on the scale or the fit of your clothes tell you otherwise? Maybe you’ve been sticking to your usual nutrition plan, but still feel weirdly bloated and you’re 2lbs heavier… It happens to the best of us.

There are about 107 reasons why your weight and body composition fluctuates (okay maybe not that many, but there are quite a few). As coaches, there are some key questions we can ask to get to the bottom of weight fluctuations.

If you’re a woman, you probably already know how your menstrual cycle affects you. Every woman has a different experience, but I don’t think any of us would say that it’s fun. You might be thinking, “Duh, I feel super bloated and angry at certain points during the month and I want to eat every cookie in sight. What else do I need to know?” You may be interested to know the reasons why your cycle affects you and what you can do about it.

Hypothalamic Amenorrhea Recovery Without Weight Gain — The Ha Society

If you’re a man, first, congrats for sticking with me and reading this far, but also, you may think this post has nothing to do with you. I’d say it does. Chances are, you know at least one woman (safe to say, you probably know multiple). Maybe she’s your wife, your coworker, or your client. Knowing what she goes through on a monthly basis is:

Keep in mind that the days listed in the diagram are generalizations, as some women have longer or shorter cycles and experience ovulation on a different day (2). Taking fertility drugs, hormones, or birth control pills can significantly affect hormone levels and cycle length.

I’m afraid there’s not a simple answer to that question (sorry guys and gals). What we can say is that significant weight gain is unlikely during the period itself. Yep, you read that correctly. We need to look at the big picture of what happens throughout the

How Weight Loss Can Affect Your Period

Long story short, a fluctuation of about +/- 5lbs can be attributed to a woman’s monthly cycle at several points during the month.

Estrogen levels increase before ovulation (midpoint of the cycle), then drop down during the beginning of the luteal phase (after ovulation, before the next period).

As estrogen levels decrease during the luteal phase, progesterone levels increase, leading to another increase in water retention. By the time the period starts, estrogen and progesterone levels drop back down and water retention decreases with each day.

How Your Menstrual Cycle Affects Your Weight

Theoretically, estrogen and progesterone can lead to water retention, but practically, women may feel a bit differently. Some research suggests that women can perceive water retention to be the greatest during the first day of their cycle (3).

Water retention can be one reason for weight fluctuations, but it’s definitely not the only reason. And, now we know that weight gain due to water retention is unlikely during the actual period itself. So… what else is going on?

Progesterone has a couple of other noteworthy effects that may affect bodyweight. This hormone can affect how the smooth muscles of the GI tract function and lead to constipation, which increases feelings of fullness (4).

Why You Have Fat Days

On top of making you feel constipated, progesterone can increase appetite and cravings for foods like sweets, salty foods, protein-rich foods, and yes…chocolate. I wanted to do my best to avoid clichés in this post, but the research doesn’t lie (5). If you’re a woman who experiences cravings during this time, try not to beat yourself up. Keep in mind that cravings can be a key part of natural, biological drives. Progesterone is highest during the luteal phase, or the time after ovulation, where an egg could potentially be fertilized and implant itself in the uterine lining to grow. (Your body is telling you it needs more fuel!)

The period starts (aka the luteal phase) and refers to a host of symptoms like mood disturbances, increased cravings, bloating, and weight gain.

Changes in mood and energy can affect food choices and activity level. While one skipped workout or a bowl of mac and cheese won’t make you gain a pound, patterns that lead to a

Fitness & Menstrual Health: How To Stay Lean, Healthy, And Fit Without Losing Your Period.

Calorie surplus might. (Remember, since 1lbs of body fat contains roughly 3500 calories, it takes a significant weekly excess to cause weight gain.)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.  

Weight Loss During The Female Cycle

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.

The Menstrual Cycle

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:

Mums Share How They Stop Gaining Weight On Their Period

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.

How To Lose Weight With Pcos

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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