Women with PMS become cranky, and the weight gain may only add to the emotional distress. But worry not – the universe is not conspiring against you. We are all in it together. If you are struggling to shed the period weight gain, we can tell you a few ways that can help. Continue reading to understand how you can get rid of period weight gain.
Is Weight Gain During Your Period Normal?
Yes, gaining weight during your periods is normal. Be it water retention or hormonal changes, if you find yourself puffing up during your periods, rest assured that it is a temporary change and is a common occurrence during menstrual days. However, being aware of the possible causes can help deal with it better.
7 Reasons For Weight Gain During Periods
1. Water Retention
Water retention is one of the major reasons for weight gain during periods. This mainly occurs due to hormonal fluctuations during the menstrual cycle. After ovulation, progesterone and estrogen levels fall down, which is a sign that you are due for your next period. These two hormones regulate water balance in your body. When this is in the lower range, tissue fluids accumulate, and your start to feel heavy and plump and gain weight(3). You can feel water retention or heaviness in your breast or stomach or can notice a little swelling in your extremities. This increases water weight, but it does not mean that your body fat percentage has increased.
2. Disturbed Digestion
Hormones are the main culprits here. Improper hormonal balance slows down the peristaltic movement of the gut and impairs the digestion process. Sometimes, fluctuating estrogen and progesterone hormones increase gas retention in the stomach, causing bloating or distention. You may experience stomach cramps before and during your periods due to the secretion of prostaglandins, hormone-like chemicals that initiate uterus contraction. Studies showed that these symptoms increased rectal sensitivity among IBS patients, and they felt it quite often during their periods(4).
3. Skip Workouts
Most women tend to skip workouts when they are menstruating. This happens because when you are in your bleeding phase and not feeling your best, your brain and body become sluggish and lazy. So, either you skip your workout sessions completely or go about them without putting in real effort. As a result, you gain water weight and start storing fat (as you cannot stop binge eating). Instead of skipping your exercise regimen completely, it is better to practice some breathing exercises and easy yoga postures for proper supply of oxygen to your muscles to ease out menstrual cramps. Always consult a fitness expert and do not practice on your own.
4. Gut Problems
Most women have gut problems like constipation, indigestion, and bloating when they are on their periods. Elevated levels of progesterone just a few days before your periods slow down gut movement. The entire digestive tract becomes very sluggish, causing constipation (4).
5. Food Cravings
Increased cravings for food and overeating can also be other reasons for weight gain before and during periods. The serotonin-estrogen cycle is the main reason for overeating. Estrogen levels generally start to increase just a few days before your period and fall just right before your period, which regulates serotonin secretion and tends to decrease it. Low serotonin levels cause cravings for more sugary and processed foods, which are major contributors to weight gain (6).
6. Decrease In The Level Of Magnesium
Just before your menstruation cycle, the magnesium levels in your body might drop. This can lead to lower levels of insulin, which increase the craving for glucose. This leads to increased food cravings, especially for high-sugar foods, which can lead to weight gain before and during your periods.
7. Mood Swings
Mood swings (or cranky moods) are the most common symptoms of PMS. Food cravings and mood swings are often linked. The hormonal gameplay makes you crave salty and sugary foods. These foods are not healthy enough to maintain your weight (8). These are the seven major reasons for weight gain during periods. However, there are a few other symptoms accompanying weight gain during periods.
Symptoms In Addition To Weight Gain
The temporary weight gain during periods characterized by bloating, swollen hands and feet, and tender breasts, is also accompanied by one or all of the following symptoms that are also normal during your menstrual cycle:
Mood swings and irritability Anxiety or depression Crying spells or angry outbursts Confusion or poor concentration Social withdrawal Irregular sleep patterns Appetite changes Changes in sexual desire Fatigue and exhaustion Headache, cramps, and abdominal pain Acne and pimples Breast tenderness Gas, bloating, or diarrhea
While you can expect any of these during your menstrual cycle, the main question here is – how to prevent or protect yourself from gaining that unnecessary weight? Here’s a strategic plan to prevent weight gain before and during periods. Take a look.
Ways To Prevent Weight Gain During Periods
Here are the most practical ways to prevent weight gain during your period.
Be Prepared
It might sound vague, but when you try to understand your cycles and your body’s response to the hormonal changes, you might be able to prevent all the causes of weight gain during your periods. Stock your kitchen with healthy snacks like popcorn, fruits, and homemade low-sugar brownies so that once the hunger hormones kick in, you don’t resort to unhealthy snacking and gorging on high-sugar and high-sodium foods.
Cut Back On Caffeine
Since you will feel a lot more anxious when you PMS, cutting back on caffeine will make you calmer and prevent other related symptoms like crankiness (9), (10). Though some research suggests that there is no link between caffeine consumption and PMS symptoms, there is no harm in reducing the amount of intake (11).
Drink Water
Drinking water will keep your cells hydrated, flush out the toxins from your colon, and keep your metabolism active. This, in turn, will prevent weight gain before and during your periods.
Do Not Skip Meals
Consume at least 5-6 meals per day. Along with breakfast, lunch, and dinner, you should include two snacks per day. This will keep your metabolism from stalling, balance your hormones, and keep you satiated.
Cut Down On Salt
Salty or high-sodium foods like junk foods and processed foods can cause water retention in your body. Cutting down on these before and during your periods will help prevent water weight gain.
Do Not Skip Your Workout Sessions
While you may not feel like going to the gym or working out at home during your periods, exercising will help uplift your mood. And when you feel better, you will not binge on unhealthy food, sleep well, and feel less stressed out.
Take Supplements
Calcium helps combat PMS symptoms, and hence, it is advised to consume enough calcium during the period (12). You may also use certain natural herbal remedies for controlling your weight gain. Magnesium is another important nutrient that you must consume to balance the menstrual hormonal changes in your body (13). Omega-3 supplements or fish oil supplements may also help reduce the stress levels during PMS, keeping you from consuming a lot of unhealthy food. However, remember, it is necessary to consult an expert medical professional before consuming any supplements or medications as not doing so can have adverse effects on your body.
Include Vitamins
Vitamin B6 helps reduce estrogen levels and increase progesterone levels in the blood. This helps in balancing the fluctuating hormones, which control weight gain. To get rid of the PMS symptoms during menstruation, you may take upto 100 mg of vitamin B6 per day (14).
Recognize The Triggers
Maintaining a PMS diary will help you identify the time of the month around which you start your period and understand how you feel, and what actions you take. This will make you more conscious in the next menstrual cycle the next time you binge eat or skip workout sessions. Also, if you are already on your periods and feel bloated, a diet plan including kefir, spinach, chocolate, avocado, kimchi, nuts, and seeds can help minimize symptoms and alleviate uneasiness. Along with proper hydration, a healthy balanced diet, and light exercise, there are a few medications that can help alleviate the symptoms.
Other Medical Treatment Options For Period Weight Gain
You should check with your gynecologist before deciding on any medicines or treatment options for period weight gain and other associated PMS symptoms. Your doctor may prescribe you diuretics to help reduce the water retention or suggest treatment options to help balance the hormonal fluctuations.
When To See A Doctor
If you find the PMS symptoms or the additional weight gain significantly hampering any of your activities or affecting your lifestyle considerably, you might consider consulting a doctor. They can help you find the right treatment options to help relieve your PMS symptoms. How much weight do I gain during my period? You can gain anywhere around 2-5 pounds before and during your period. How long does period weight gain last? For many women, the weight gain lasts until the first day of their period. But if you have PCOS and other metabolic or health issues, your weight gain can last longer. And, it can be difficult for you to shed the extra pounds. How long will it take to lose water weight after your period? You will start losing weight right when your period starts. And it will take about 3-4 days to lose the water weight. However, depending on your lifestyle and food habits, it may take 7-8 days to lose the weight gained. Do you burn more calories during your period? There is not enough scientific evidence to prove that you can burn more calories during your period. It depends on your body type, activity levels, and metabolic rate. Does metabolism increase during your period? While there is still insufficient data, preliminary studies indicate that the Basal Metabolic Rate or BMR decreases during the days of your period (15). Is it harder to lose weight when you have your period? While your period may not affect your ability to lose weight, it may adversely affect your mood, and its associated symptoms, like stomach cramps, may hinder your workout routine. Do you burn more calories the week before your period? Possibly. A study suggested that your resting metabolic rate increases in your luteal phase (the week before your period). However, more research is needed to confirm the findings (16).
