A woman's menstruation cycle can
affect her weight in many ways.
Have you ever noticed you seem to weigh more just before or during your period?
Don't panic! While there may be minor changes in metabolism throughout the menstrual cycle - in addition to possible water retention - these won't impact weight-loss success.
The menstrual cycle is regulated by a number of glands, which produce different hormones during different stages of the cycle. These hormone fluctuations are responsible for a number of side effects, including a build-up of fluid.
Water Retention (or bloating)
The most likely reason for a weight gain during menstruation is water retention.
Water retention is a classic symptom of premenstrual syndrome (PMS).
While this is a common symptom that can be particularly discouraging when dieting, the weight gain is usually minor and temporary: the difference this makes to a woman’s weight is usually no more than about half a kilogram (but it can be more in susceptible individuals). Once a period begins, the fluid usually dissipates within a few days.
How to reduce water retention symptoms
Water retention can be lessened during this time period by making small dietary changes:
- Reduce sodium (salt) intake
- Increase fluids (water)
- Eat fruits & vegetables
- Include physical activity in your daily routine
Food Cravings
Food cravings are commonly reported during certain times of the menstrual cycle. Some studies suggest a link, particularly a craving for high carbohydrate sweets. These studies also show that cravings tend to occur more often in women with premenstrual syndrome (PMS) and that the cravings increase as symptoms worsen. While more research is needed to understand food cravings, the good news is that they appear to translate in only minor changes in actual food intake throughout the menstrual cycle.
Healthy tips to help reduce your food cravings during PMS:
- Eat small frequent small meals: this is the best way to keep your blood sugar stable and avoid cravings. Check my list of healthy snacks
- Stick with complex carbs: wholesome carbs not only give you a carbohydrate boost, but offer a host of nutrients and fiber to boot.
- Adding lean protein and/or healthy fat can also slow down the absorption of carbs, keeping the cravings at bay.
- Relax and get moving: staying physically active (why not try Zumba?) can help reduce PMS symptoms. Not only does exercise burn calories, but it's a natural stress-reducer and mood enhancer.
And remember, these changes are only
TEMPORARY, so don't worry
