Losing Weight And Menstrual Cycle

Over the years, I have worked day in and day out with women in terms of helping them lose weight. Many, many of these clients whether it be online or in-person, have stuck with me for a long time and when you develop relationships like that we got to know each other.

This gave me plenty of data and analysis, combined with just being in rhythm with these clients to go away and study how the Menstrual Cycle will affect your ability to lift weights, lose weight and do all things fitness.

It was a topic I was really passionate about developing my knowledge on and learning more about, so I could coach my clients through it that little bit better. However, there was a problem.

Is My Menstrual Cycle Affecting My Weight?

Upon researching it some more, it felt like the information out there still didn’t break it down quite well enough. It would talk about how

Which is nothing we didn’t already know, but when it came to distinctly draw the parallels between your Hormonal Changes over a standard 28 Day Cycle and how that will directly affect how you are responding and able to manage this alongside your goal to lose weight…the internet started to fail.

This one-stop-shop article is designed to help you understand how your Menstrual Cycle really can work for you, and against you when it comes to losing weight, how you can manage that to keep adherent to your goals, and the science that dictates the management for you.

Exercises To Lose Weight On Each Menstrual Phase!

I am not a Doctor. I am not a Medical Professional. I am just a Personal Trainer who wants to help you, and these are my findings. At all times I would fully recommend seeking Medical Advice if you have any major concerns about your Cycle.

As I am being so very generous at this time, it would be awesome if you could say thank you. byway of becoming my friend.

As your friend, not only will you get the opportunity to ask me anything in the world, but I promise to keep showering you with gifts to help you with your fitness.

The Menstrual Cycle: Nutrition, Training & Fat Loss

Some of them will be very helpful, some of them will be very funny and some of them may be inappropriate - but that's what friendship is all about - isn’t it?

For me, it all started with a client and a Podcast. Like a lot of what I do. One of my clients was infuriated at me for not recognizing that she definitely does require more calories on and in the lead up to her Menstruation, compared to the rest of the month.

And although I was wholly understanding of her desires, I didn’t fully understand how much it correlated until I listened to the James Smith Podcast on Female Physiology and how it affects Fat Loss in Female Clients. James, it would appear, had much the same experience as me, and he was generous enough to put his research out there, for us all to learn from.

How Obesity Affects Your Monthly Periods

So what I am about to tell you, is inspired by him, interpreted by me, and backed up by science and the work I have done with female clients for 5 years.

As a woman, you have an incredibly intricate Hormonal Profile that acutely impacts what you can and cannot do both in terms of lifting weights, and of course, how to adhere to a diet. You have 4 different profiles every 28-day cycle.

The only way you will be successful and sustainable in fitness is if you enjoy what you are doing, and ladies, that means working with your body rather than against it.

Period Weight Gain: Why It Happens And Why You Must Not Worry About It

Oh and this is an article relating to the way in which your cycle quote “should” unquote be working. I am fully appreciative of different conditions that affect the cycle; PCOS to name one, Menopause as another, or external factors affecting your cycle like the Contraceptive Pill.

These all would require a different article…which I will write…so what I would ask is the following: try to adapt this information to your own circumstances, and if you have any further questions then email me on adam@.

This part of your cycle has a secondary phase inside of it as well which is Menstruation which occurs typically at Day 1 to Day 5 of your cycle.

Weekly Weight Loss Tips Based On Your Menstrual Cycle Stages, According To A Woman Who Lost 5kg In A Month

During this part of your cycle, you may experience cramping and may feel quite uncomfortable, despite the fact you may be wearing pads and/or other sanitary items to help with the bleeding.

During Week 1 your dominant Hormone is Oestrogen, which is a hormone that your body uses for Bone Strength, Regulating your Menstrual Cycle, Pregnancy, and maintaining Cholesterol Levels. In a nutshell, it’s useful and is a good thing to be aware of.

Many of my friends who I work with by coaching them online have reported different experiences during this phase and it is totally personal.

Weight Loss After Period: Is It Normal And How Is It Achieved?

Leading into Day 14 your Testosterone Levels will be increasing which combined with LH (Luteinizing Hormone) and the peak in LH especially is what causes Ovulation on Day 14.

If you are going to be adherent to a Calorie Deficit now is the time. Your energy will be at its highest, your strength at its strongest, and your ability to stick to it all should be at its greatest.

So whether you are pregnant or not, your body doesn’t wait to confirm this, before it starts preparing you for the growth of a tiny human. Progesterone is responsible for maintaining pregnancy which is why it is such a key player in this phase of your cycle.

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This is the part of your cycle where PMS may start to creep in. You may feel a lot more fatigued, and your mood and energy levels may well vary from day-to-day. Your body is literally preparing itself to keep a fertilized egg in the uterus and to allow you to child bear. This takes its toll. As far as your body is aware you are now about to be pregnant. It doesn’t know that you won’t be, and so it takes the necessary steps to make sure that you have the most successful pregnancy possible. This is going to require energy, a redirection of your resources, and is going to have an effect on your performance. Progesterone is still dominant, and it is putting the finishing touches on your uterine wall for the egg.

During this phase, I regularly have clients tell me that they just are too tired, have too much fatigue, and feel a lot weaker in this phase of their cycle. It’s cool. At this point, I explain to them whats going on, why they feel that way, and make sure I lower their expectations of what to expect in terms of their output, and this way they don’t come away from the Gym feeling more exhausted, deflated and overwhelmed.

Maintenance/Momentum Calories, and move toward more quality movement, rather than quantity of load or Reps. Expect to feel more tired, so adjust your expectations to meet that.

Here's Why I Started Tracking My Periods And You Should Too. It Helps Lose Weight Fast

“Am I reading this correctly? I only have to be in a Calorie Deficit for two weeks…is that enough will I lose enough weight?”

I want to be talking to a person who is in this for the long run…if you want to lose 2 stone in 6 weeks, this plan is not going to work for you. But if you want to learn how to make Fat Loss, Calorie Adherence and Fitness sustainable and achievable then yes.

I would much prefer you find adherence for four weeks, over the course of your cycle in this manner, rather than two weeks of a Calorie Deficit, and two weeks of going full-on “Shit Head”

Why Does My Weight Fluctuate Pt. 1

There will be aspects of this article that don’t apply to you right now…but may in the future. There may be parts of this article that mean nothing to you, but they might a friend. There is no one case that is the same. But its here, as a gift from me to you, to help you understand why and what is going on when things sometimes just feel impossible.

Thank you for being here - and if you want to become my friend now you have finished the article - my offer still stands….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. 

Unknown Reasons For Weight Gain During Your Period

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.  

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