To avoid period weight gain, focus on reducing salt, sugar, and caffeine, staying hydrated with water, eating plenty of fiber and lean protein, and maintaining regular exercise like walking or yoga to combat bloating and cravings, as hormonal shifts often cause temporary water retention and appetite changes, not true fat gain. Magnesium and calcium supplements, along with small, frequent meals, can also help, but always check with a doctor before starting new supplements.
How Diet Can Fight Weight Gain During Your Period
The weight usually appears in the days before your period and goes away about 3-5 days after you start bleeding. And remember, just like many other symptoms of being on your period, like food cravings and low mood, not everyone gains weight in the lead-up.
A small 2023 study Trusted Source Wiley Peer reviewed journal Go to source monitored and analyzed body changes in 42 women twice a week during their menstrual cycle. Study authors reported an average weight gain of around 1.1 pounds (lb), mostly due to water retention during menstruation.
If you want to lose weight, it's important to know that your metabolism speeds up during the luteal phase. This means you burn calories faster than usual in the week before your period.
Getting relief
The menstrual cycle itself doesn't seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome (PMS). PMS can cause you to crave and eat more sweet or salty foods than normal.
Yes, it is true you weigh more on your period or more accurately, right before and during the first few days. The weight increase is real and measurable, but what's causing matters: Water retention: Hormonal changes (particularly rising progesterone) cause your body to hold onto 1-5 extra pounds of water.
Causes. Bloating before and during a period may result from changes in levels of the sex hormones progesterone and estrogen. This can cause the body to retain extra water, which some health experts may refer to as premenstrual water retention.
During your menstrual cycle, you may gain a few pounds. Much of this is also due to water retention. You can expect a higher scale number on the first few days of your period, with most of the extra weight disappearing by the middle of your cycle, when you ovulate.
If you weigh yourself during your menstrual period, there are chances that the result may be higher than your actual weight. It is often normal to gain around 3-5 lbs just before period. You will lose this weight in a week following the menses.
So, in the end, while we may feel hungry just before, or during, our periods for several societal, physiological, and psychological reasons, we do not need to consume more Calories.
Generally, period-related weight gain is temporary and nothing to worry about. If you notice significant or persistent weight gain that doesn't resolve after your period, it's worth observing other changes, too.
Some of the tips provided in the article include:
Fluid retention scores (on a 0–4 scale) peaked on the first day of menstrual flow (mean ± SE : 0.9 ± 0.1), were lowest during the mid-follicular period, and gradually increased from 0.22 ± 0.05 to 0.50 ± 0.09 over the 11 days surrounding ovulation.
Many people experience a temporary weight gain of 0.5 kg to 2.2 kg during menstruation. Some people may gain up to 5kg (10 pounds). It may start 5 days before your period and return to normal by the end of your period.
If you experience menstruation, you may want to avoid weighing yourself in the days leading up to your period. That is because your hormones can cause weight fluctuations that would affect the number on the scale.
How long your period bloating lasts can vary. It can begin about a week before your period arrives and may stick around for a few days after it starts. In addition, you may experience bloating some months but not others, because hormone levels in the body can fluctuate cycle to cycle.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
As per a report by the Journal of Sleep Research, menstruating women who sleep for less than 6 hours per night are more likely to be affected by irregular periods and experience uncomfortably heavier flows.
Avoid saturated fats such as butter, cream, bacon and potato chips; limit salt and caffeine. Drink more water and herbal teas such as chamomile. Increase your intake of calcium-rich foods such as nuts, low-fat dairy products, fish with bones such as salmon and sardines, tofu, broccoli and bok choy.
Stay hydrated: Drinking water is always important, especially during your period. Staying hydrated can help reduce headaches and help ease water retention and bloating.
Causes of weight gain before and after the menstrual cycle
Due to changes in progesterone and estrogen hormones at this time, the body has many fluctuations. Up to 90% of women experience this weight gain because hormonal changes in the body cause the tissues to retain more water, causing water heaviness.
Some claim that certain herbs and dietary supplements can work as diuretics. Examples include dandelion, ginger, parsley, hawthorn and juniper. In theory, natural diuretics may help ease fluid retention by making you urinate more.