How Long Will I Lose Weight After The Period
During your menstrual cycle, it is quite normal to gain about three to five pounds. This weight gain will go away after a few days on its own. However, if you gain more than that, you would have to follow a strict diet, proper workout regime, and keep an eye on your calorie intake. By doing so, you can lose the excess water weight in about 4-6 weeks.
Youre Overloading On Caffeine
It’s really tempting to load up on caffeinated beverages during your period because you feel so damn tired. But suddenly introducing more coffee into your diet can also introduce some, uh, gastrointestinal issuesnamely bloating and discomfort.
But coffee’s not the only culprit. Anything with caffeine contributes to thisand that goes double for carbonated drinks.
Some women are also often mistaken in thinking carbonated beverages are hydrating,” says Sara Twogood, MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine. But that’s not the case, especially since soft drinks usually also come with a ton of added sugar or artificial sweeteners, which are even worse for bloating.
The Causes Of Water Weight Gain During The Menstrual Cycle
If you are wondering why you gain weight around your periods, there are several reasons for that. And, when you figure out the particular reason for your gains, you can simply work on that specific issue and lose all the unwanted weight. So, without any further ado, let us see what causes weight gain during periods:
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Weight Gain Before And During Your Period: Are They Connected
Many people complain about feeling bloated or gaining weight before and during their period. What are the physiological reasons for this period-related weight gain, and what can be done about it? This article will explore the reasons why you might experience weight gain before your period and ways to address period weight gain.
You Dont Really Feel Like Going To The Gym Tbh
You feel irritable and tiredI get it. Even though hitting the gym may be the last thing on your mind, working up a sweat might help keep your body feeling normal, says Dr. Dabney.
That’s because sweating helps you shed extra water weight. Plus, that endorphin boost can squash cramps, she notes. Then again, if you’re not feeling a sweat session, there’s nothing wrong with taking a day off. Once your period has come and gone and you resume your exercise routine and regular eating habits, you should return to your normal weight, says Dr. Horton.
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Referral To A Specialist
If your GP thinks an underlying medical condition might have caused your periods to stop, they may refer you to a specialist.
Depending on what your GP thinks is causing the problem, you may be referred to:
- a gynaecologist a specialist in treating conditions affecting the female reproductive system
- an endocrinologist a specialist in treating hormonal conditions
You may have a full gynaecological examination and various tests, including:
- blood tests to see whether you have abnormal levels of certain hormones
- an ultrasound scan, CT scan or MRI scan to identify any problems with your reproductive system or pituitary gland
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.
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Ways To Fight Pms Cravings
How to Fight Food Cravings
So how can a woman combat PMS cravings and keep from gaining weight?
Eat complex carbs Though it might seem counterintuitive to feed a diet, Wurtman suggests reaching for a snack high in complex carbs whenever you feel an attack of the grumpies coming on. Taking in a few extra calories in rice cakes now will prevent you from raiding the icebox later on. Meals also should be high in complex carbs, such as whole-grain breads, pasta, and cereals. “Eaten on an empty stomach, baked potatoes, even half a bagel or low-sugar cereals, will increase serotonin levels within an hour,” Wurtman says.
Avoid processed sugar Simple sugars increase insulin secretion, which lowers blood sugar, Lark explains. And if insulin levels shoot up enough, your appetite for carbs and fats increases.
Try foods high in essential fatty acids Food high in essential fatty acids, such as salmon or safflower or canola oil mayonnaise, “slow absorption of carbs, stabilize the blood sugar, and stop cravings in their tracks,” Lark says. Try tuna with a little low-fat canola-oil mayo on a rice cake, she says, or a couple of tablespoons of flax meal in a protein shake.
Drink plenty of water Eight or so glasses of water a day help to flush the body out and reduce bloating, Peeke says.
Shun salt Not only will a diet low in salt reduce bloating and fluid retention, but it also can help reduce your risk of high blood pressure, Wurtman says.
When To See Your Gp
See your GP if you’re not pregnant you’ve had a negative pregnancy test and you’ve missed more than three periods in a row.
If you’re sexually active and you haven’t taken a pregnancy test, your GP may advise you to take one.
They may also ask you about:
- your medical history
- any emotional issues you’re having
- any recent changes in your body weight
- the amount of exercise you do
Your GP may recommend waiting to see whether your periods return on their own. In some cases you may need treatment for your periods to return.
You should also see your GP if your periods stop before you’re 45 or you’re still bleeding when you’re over 55.
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If Not Why Do You Feel Hungry
A study published in the European Journal of Nutrition found appetite does increase in the week before your period.
We found that there are increases in food cravings and protein intake, particularly animal protein intake, during the luteal phase of the cycle, which is the last week or so before your next period begins, says Sunni Mumford, PhD, the Earl Stadtman Investigator in the Epidemiology Branch of Intramural Population Health Research at the National Institutes of Health and study co-author.
A 2010 study found women with premenstrual dysphoric disorder are more likely to crave high-fat and sweet foods during the luteal phase than women who dont have the disorder.
PMDD is a condition that causes severe irritability, depression, and other symptoms right before your period.
The reasons youre hungry right before your period may be part physical and part psychological.
First, high-fat and sweet foods can satisfy an emotional need when changing hormones may make you feel lower.
Another reason may be related to survival. Your body may crave these foods as a means to protect your body and give you the energy you need.
Losing Weight From A Normal Weight
Just like weight gain, there is no defined amount of weight loss that results in missed periods when starting from a normal weight. The more weight you lose and the faster you lose it, the more likely your period will be affected.
Sudden and significant calorie restriction paired with strenuous exercise may cause a stress response that alters your hormone levels, interrupts ovulation, and causes you to miss your period. This results in a lower estrogen level in your body, which is especially harmful to your bone health.
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Bottom Line On Why You Lost Your Period And What To Do
At the end of the day, Im a Dietitian, and my scope of practice isnt to diagnosis why youve lost your period. Your first step should always be to speak to your doctor to help you rule out serious medical reasons like PCOS. But what I can recommend is that if you are underweight, dieting, over-exercising and missing your period, adding a dietitian to your healthcare team may help you create a plan to help you get that period back safely.
RD2B Hannah Wilson & Sofia Tsalamlal, RD, MHSc Nutrition Communication
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.
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Achieving A Healthy Balance
To train your hardest, you need to eat the right foods to fuel your body. Patton says, This will build muscle and prevent injury.
To prevent the serious health consequences associated with the Female Athlete Triad:
- Eat three full meals each day.
- Balance meals with carbohydrates, protein and fat.
- Never omit certain food groups, such as fats. Omitting food groups is a sign of disordered eating.
- Eat within 30 to 60 minutes of finishing all workouts.
- Eat post-workout meals high in carbohydrates and moderate in protein. Some good examples include sandwich & fruit, bagel with peanut butter and chocolate milk, energy bar and yogurt with granola, or spaghetti with meatballs, salad and fruit.
- Have a minimum of three carbohydrate-rich snacks throughout the day.
- When workouts last more than 90 minutes, eat 15 grams of carbohydrates or drink a sports beverage every 15 to 30 minutes.
- Consume adequate amounts of calcium daily: 1,000 to 1,300 mg per day. Best sources include milk, yogurt, non dairy milk , cheese, calcium-fortified orange juice, and dark green leafy lettuce.
Patton says female athletes who think they may be at risk for female athlete triad should see a sports medicine doctor. If youre having difficulty building a healthy diet or increasing your calories, you should see a registered dietitian for professional assistance, she says.
You Can Lose Weight Period
Changing hormones throughout the menstrual cycle often make weight loss difficult for premenopausal women.
But losing weight is not impossible.
Being conscious of how you feel and how your eating habits may change throughout your cycle is the key to sticking to your weight loss goals.
A fiber-rich diet thats not too high in simple carbs and sodium can help stabilize weight throughout the menstrual cycle.
Also, do your best to stay active with light to moderate exercise on a regular basis and to eat mindfully when cravings set in.
Finally, know that youll probably have days where hunger hormones are strong, or that you feel less energized in your workouts.
You may even feel like everything is working against you. Dont be discouraged, as this is completely normal.
With a few healthy diet and lifestyle changes, youll be more likely to experience weight loss from month to month.
About Kimberly Yawitz
Kim Yawitz is a registered dietitian and nutritionist in St. Louis, Missouri.
She currently works with sports nutrition and weight management clients for a private practice. Prior to that Kim worked as an inpatient clinical dietitian, developing nutrition care plans for patients with health concerns ranging from autoimmune disease to critical illness.
Learn more about her on the About page.
Joe Leech, Dietitian
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How Many Calories Should I Eat And Drink To Lose Weight Safely
Everyone is different. How quickly you burn calories when you are not physically active can be very different from other people based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in one pound, simply eating 500 fewer calories every day for a week does not always end in losing exactly one pound.
If you have overweight or obesity, counting calories may help you lose weight. Weight loss also happens when you focus on eating healthy foods. Getting calories mostly from lean protein, whole grains, and fruits and vegetables may help you lose weight safely.
No diet for an adult woman should be less than 800 calories per day. If you decide to limit the amount of calories you get each day to lose weight, talk to your doctor or nurse first. Your doctor or nurse can help you figure out a healthy and safe amount of calories for your body while trying to lose weight.
The exact calorie number to aim for depends on your age, your height and weight, and how active you are. Use the MyPlate Plan tool to find out how many calories you need.
How Much Weight Do You Gain On Your Period
As mentioned, period-induced weight gain is a common PMS symptom. Weight gain during your period differs from person to person as everyone is different. It is normal to gain around 3 to 5 pounds during your period on average. Feeling a bit heavier or more bloated is to be expected. Lets explore why some women gain weight during their period.
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Not Eating Enough Calories
If you are dieting to lose weight and are not getting enough calories to meet your daily needs, this means you are also not getting enough nutrients to meet your hormone’s needs. Often when the body perceives a period of starvation it thinks, “Oh dear, famine! Not a good time for making babies!” and so the menstrual cycle often ceases, to prevent landing you with an extra mouth to feed in times of famine. Your body would rather keep you alive by bringing essential nutrients to your heart and brain. The reproductive system is less important for your survival!