Listening To Your Body
During your period, pain and energy levels are fluctuating. Listen to your body! If you feel like your energy levels are low, try yoga, take a walk, or do just a light workout session. If you feel like you need an extra rest day, take one. On the other hand, if you have a random burst of energy, go get your workout done while your energy levels are up! I also recommend taking Pre-Workout for additional motivation and energy to get you into the gym.
You are also more likely to get hurt during this time. This study shows how during the menstrual cycle women are at a higher risk of injury, as estrogen levels skyrocket.
It is key during this time to have your nutrition and exercise techniques on point to help prevent any injuries from happening! For nutrition, if youre not on a specific plan, I suggest getting at least 1g of protein per pound of body weight each day so your body can heal and repair itself properly. As for exercising techniques, really pay attention to how your body is moving, specifically your joints. And practice good form. Grab a respected gym partner and have them double-check your technique as you go!
What To Eat During Period To Lose Weight
If bleeding, mood swings, and cramps werent enough, women on their period also tend togain unwanted pounds, which makes it that much more difficult to stay on track for those who are on a weight loss journey. If youre wondering how you can keep that number on the scale from creeping up when that time of the month rolls around, keep on reading.
Can You Lose Weight While On Your Period
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In this regard, can you still lose weight while on your period?
Most likely you will retain water around this time of the month. The amount will vary from woman to woman and it can be anywhere from 1/2 lb to 10 lbs. Don’t worry! This weight is temporary and will come off once your hormones and body return to normal.
Beside above, is it harder to lose weight during period? Fat loss is harder for females for a few reasons, the main being the menstrual cycle. During the menstrual cycle women’s weight will fluctuate. They can feel and appear bloated and confuse this for weight gain or a weight loss stall. Hunger will increase and strength will be affected.
In this manner, how do you lose weight on your period?
Here’s what you can do:
Do you burn more calories on your period?
Your body needs more calories when menstruatingYour menstrual cycle increases your metabolic rate, which is the amount of energy you expend while at rest. The weeks leading up to your period, you actually burn more calories than any other time of the month.
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How To Reduce Water Retention
You do need some water retention to stay alive and keep cells hydrated, but some peoples bodies hold onto way too much water.
The biggest thing you can do to reduce water retention is cut back on salt and carbs. Your body tries to maintain a certain ratio of water to carbohydrates and sodium, so it will retain extra water to process any carbs and salt you eat.
You can also reduce water retention by drinking more water. This keeps your body from triggering dehydration alerts that make it hold onto every drop of fluid you drink .
The Brain Bones Connected To The Thigh Bone
Unfortunately, a lot of young female athletes arent aware of their bodys needs for estrogen, so when they lose their periods as part of their training, they simply take it for granted.
In fact, the first issue that often drives women like Maryann to the doctor is not the loss of menstruation. Its a mysterious pain in one of their thighs.
The cause of that pain as their doctors can easily discover with a little investigation is a stress fracture.
This happens so often that theres even a name for the syndrome: the Female Athlete Triad.
Core symptoms of the Female Athlete Triad are:
- amenorrhea
- low energy availability
But the fun doesnt stop there.
Estrogen and progesterone along with other sex steroid hormones such as testosterone have wide-ranging effects throughout our bodies.
So if your hormones are disrupted, you might also experience:
- fatigue and low energy
- disrupted sleep
- hair loss
- cold hands and feet
- skin problems like dry skin or acne flareups
- weight changes and changes to where you put on body fat
- slow injury healing more inflammation
- anxiety / OCD, low self-esteem and/or depression
- elevated carotene in the blood
- anemia
- vaginal dryness or thinning of tissues
- bradycardia
- chronic pain
- changes in digestion
- changes to your breast size or shape
Its a real shame. Because along with their periods, these young women are losing the very thing that matters to them most: Their health.
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Tips For Weight Loss During And Around Your Period
If you are following a weight loss plan, or any healthy eating plan for that matter, you probably have noticed abnormal changes in your body around the week of your period. Which can be super frustrating because you are trying your best to stay on plan and you are putting in work at the gym, then your period comes, your cravings get out of control, you are bloated, and cramping, and honestly kind of miserable at times. Maybe Im talking out of personal experience here, maybe Im not.
But over time I have been able to find ways to make this time of the month a little easier to deal with, and I want to share those tips with you. Because sharing is caring and no one should have to go through this alone.
Gaining Weight When Underweight
If you are underweight it is likely that you may not be getting your period. Typically calorie restriction, excessive exercise, or illness are behind your low BMI. These are stressors on your body that cause hormonal changes that interfere with ovulation. This also causes a very low estrogen level, which is especially bad for your bone health.
When you gain weight from a low BMI, you are reducing the stress on your body. This allows your body to ovulate again, and as a result, menstruate. It also restores your body’s estrogen production and protects your bones.
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Exercise And Weight Loss
Even if you don’t burn more calories when exercising on your period, it’s still a good idea to keep exercising. You’ll be burning more calories than if you don’t exercise at all.
For the best weight-loss results, you’ll need to do a mix of aerobic exercise and resistance training. The aerobic exercise burns a significant amount of calories, while the resistance training builds muscle, which increases your metabolism slightly.
Aim for 300 minutes of moderate-intensity or 150 minutes of vigorous-intensity aerobic exercise and two resistance-training sessions per week if you’re trying to lose weight, recommends the Physical Activity Guidelines for Americans.
Tip
Moderate-intensity exercises can include walking briskly, swimming and even doing work around the house. Vigorous activities include singles tennis, jumping rope and jogging or running.
The Bottom Line: It Is Harder To Lose Weight On Your Period
“Is weight loss harder on your period?” The simple answer is yes. Quite frankly, men got off lightly on this one. Because not only did we skip the pain of child birth, but we managed to dodge the monthly minefield of a period too.
The struggle to lose weight on your period is real and very individual. So take the time to map out where you’re most hungry, where you feel tired, and in pain. Then adjust your training and nutrition accordingly. And realise it might take a little trial and error to get it right. So don’t beat yourself up if you don’t get it right first time.
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Weight Loss And Your Menstrual Cycle
This one is for the ladies. Its a pretty predictable pattern youre doing great with weight loss and then all of a sudden, youve got a bad weigh-in Monday and cant figure out what you did wrong. You might be surprised to learn that weight loss and your menstrual cycle are interconnected. It can be a little discouraging to see that youve lost very little, or maybe even gained a pound or two from the last week. Dont panic. Poor weight loss and your menstrual cycle are related, typically affected most around your fourth week.
The Relationship Between Weight And Periods
Menses and stomach ache may be the most noticeable effects of the menstrual cycle, but it can also affect your body in a number of other ways, which might not always come into ones attention. In particular, we are going to discuss the various effects of the menstruation cycle on weight. It is also important to note that periods cant only result in increasing your body weight, but decreases in the weight might be observed as well.
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What Is The Best Way For Me To Lose Weight
Most women will need to eat and drink fewer calories and get the right amount of healthy foods to lose weight. Increasing exercise or physical activity may help with weight loss, but choosing healthy foods is what works best for many people to achieve a healthy weight.1 Combining healthy eating with increased physical activity is best. Talk to your doctor or nurse before starting any weight-loss program. He or she can work with you to find the best way for you to lose weight.
Your environment and other parts of your life may make weight loss more difficult. You may be able to take other steps, such as talking to your doctor about any medicines you take that may lead to weight gain, getting more sleep, or dealing with stress, that can also help you lose weight.
Understanding The Menstrual Cycle
The menstrual cycle is a series of changes womens bodies go through when preparing for the possibility of getting pregnant.
Heres how it works
Every month, one of the ovaries releases an egg.
At the same time, body-wide, hormonal changes prepare the uterus for pregnancy.
To begin with, a hormone called gonadotropin releasing hormone is sent from the hypothalamus to the pituitary gland.
This cellular cross-talk then triggers the pituitary to release two other hormones: follicle stimulating hormone and luteinizing hormone .
These hormones then travel to the ovaries and tell them to make estrogen and progesterone.
Of course, the amount produced depends on the which phase of the menstrual cycle one is in .
If ovulation takes place and the egg is not fertilized, the lining of the uterus sheds through the vagina. And this is what most people think of as a period.
Heres a cool visual of the process.
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How Does The Menstrual Cycle Affect Weight Loss
The menstrual cycle itself doesnt seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome . PMS can cause you to crave and eat more sweet or salty foods than normal.4 Those extra calories can lead to weight gain. And salt makes the body hold on to more water, which raises body weight .
Also, while your menstrual cycle may not affect weight gain or loss, losing or gaining weight can affect your menstrual cycle. Women who lose too much weight or lose weight too quickly may stop having a period, or have irregular periods. Women who have obesity may also have irregular periods. A regular period is a sign of good health. Reaching a healthy weight can help women who have irregular periods to have cycles that are more regular. Learn more in our Menstrual Cycle section.
How Much Weight Is Considered Normal To Gain During Your Period
It’s not uncommon for the scale to swing, regardless of having a period or not, explains Charis Chambers, MD, a gynecologist in Houston. “An average adult has weight fluctuations of up to five pounds in a single day, so it is safe to say that weight changes within that range are normal,” Dr. Chambers sayson your period or not.
But PMS can make it more likely that you will experience these weight fluctuations, says Dr. Chambers, who adds that bloating and weight gain are some of the physical symptoms associated with PMS.
So how much weight gain is normal? Many women typically see around two to six pounds of weight gain around their period, but every body is different. You may notice that your clothes feel tighter and bloating around your abdomen, arms, legs, and breasts, says Jodie Horton, MD, an ob-gyn in Oakton, Virginia, and the chief wellness advisor for Love Wellness. But fear not period weight gain caused by water retention usually goes away about three to five days after your period starts.
Period weight gain usually goes away about three to five days after your period starts.
Though if you’re experiencing rapid or persistent weight gain, it’s best to speak with a doctor who can determine if there are other issues at play besides your period. Dr. Chambers also recommends seeking medical advice if you feel like your PMS symptoms are beginning to interfere with your life.
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Whats A Normal Menstrual Cycle
Theres a wide range of whats considered normal.
Most women have cycles lasting 26 to 35 days. This is the number of days between the first days of two consecutive periods.
The average menstrual period lasts 5 days, though this can vary from person to person and month to month .
Theres also a wide range of whats considered abnormal. Symptoms of menstrual irregularity include:
- Missing several periods in a row
- Heavier or lighter flow than usual
- Cycles longer than 35 days or shorter than 21 days
- Mid-cycle spotting
- Severe pain, cramping or discomfort.
These problems may be caused by hormonal imbalances, conditions like endometriosis or polycystic ovary syndrome or other problems. Speak with your gynecologist if have concerns about your cycles.
If We Dont Burn More Calories Why Do We Feel Hungrier
Our menstrual cycles affect every area of our lives, including our metabolism. It turns out our bodies require 100 300 more calories during our luteal phase . This is because our Basal Metabolic Rate during this time increases by 10-20%. Its no wonder why we want to double up on the doses of pasta or slice that extra slither of cake
While you dont burn more calories when youre on your period, exercising around the different phases of your menstrual cycle does affect your body during workouts.
Heres how to make the most out of your training throughout your menstrual cycle, and what to be aware of.
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