How Much Do You Really Gain During Your Period
We often need to remember the power of our monthly period. Instead of dreading it, use this as an opportunity to focus on yourself and your goals. Even though you may feel sluggish or uncomfortably bloated during this time, there’s a flip side to it – our bodies become more energized, providing creativity, motivation, and clarity! This is the perfect time for eating mindfully and getting in touch with your wellness.
For those wanting to deepen their knowledge about eating healthily during this time, Lasta has created an eating mindfully app with recipes, ideas, and useful tips tailored to design just for women during their periods. Using this app can help you control what you eat during your period and support healthy living beyond it.
It’s common to experience weight fluctuations during your menstrual cycle, but the amount you gain can vary based on various factors. On average, women may earn anywhere from 1-5 pounds during their period, but this can be due to multiple factors, including water retention, hormonal changes, and dietary choices.
Note: any weight gain during your period is typically temporary and should go away after your period is over. If you’re concerned about weight fluctuations or have questions about your menstrual cycle, it’s always a good idea to talk to your healthcare provider.
What Are the Causes of Period Weight Gain & The Best Ways to Combat It
One factor that can contribute to weight gain during your period is water retention. Hormonal changes can cause your body to retain water, leading to bloating and swelling in the body. This can contribute to a temporary increase in body weight, but it typically goes away after your period is over.
Another factor that can contribute to weight gain during your period is changes in appetite and dietary choices. For example, some women may experience cravings for sugary or high-carbohydrate foods during their period, leading to overeating and weight gain.
Additionally, some women may experience constipation or other digestive issues during their period, which can also contribute to temporary weight gain.
Some women may experience fatigue or discomfort during their period, which can make it challenging to maintain their regular exercise routine. This also can lead to weight gain.
Here are some ways to combat period weight gain:
- Stay hydrated: Drinking plenty of water can help reduce water retention and bloating during your period.
- Eat a balanced diet: Eating a healthy, balanced diet with plenty of fruits, vegetables, and lean proteins can help reduce cravings and overeating during your period.
- Avoid salt and processed foods: Sodium can contribute to water retention, so it’s best to avoid salty foods and processed foods during your period.
- Exercise regularly: Regular exercise can help reduce bloating and water retention during your period. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Practice stress-reducing techniques: Stress can contribute to hormonal changes and weight gain during your period. Practice stress-reducing techniques like meditation, deep breathing, or yoga to help manage stress levels.
- Take over-the-counter diuretics: Over-the-counter diuretics can help reduce water retention and bloating during your period. However, talking to your healthcare provider before taking any new medication or supplement is essential.
Remember, weight gain during your period is often temporary and should go away once your period is over. By making healthy lifestyle choices and managing stress levels, you can help reduce period-related weight gain and feel your best throughout your menstrual cycle.
What Are The Best Exercises & Diet Routines To Manage Weight Fluctuation On Your Period
Engaging in regular exercise can help manage weight fluctuations during your period. Here are some of the best activities to consider:
- Cardiovascular exercise. Activities such as running, cycling, swimming, or brisk walking can help burn calories and reduce bloating and water retention.
- High-intensity interval training (HIIT). HIIT workouts involve alternating between high-intensity exercises and rest periods and can help boost metabolism and burn calories.
- Strength training. Strength training exercises such as weight lifting, resistance band exercises, or bodyweight exercises can help build muscle and boost metabolism, which can help manage weight fluctuations.
- Yoga. Practicing yoga can help reduce stress and improve flexibility, balance, and muscle tone.
- Pilates. Pilates exercises can help strengthen the core and improve posture, which can help manage weight fluctuations and reduce bloating.
Managing weight fluctuations during your period involves maintaining a healthy diet. Here are some tips for a healthy diet routine:
- Focus on whole foods. Eating a diet rich in whole foods such as fruits, vegetables, whole grains, and lean proteins can help reduce cravings and overeating during your period.
- Stay hydrated. Drinking plenty of water and other hydrating beverages like herbal teas can help reduce water retention and bloating during your period.
- Limit salt and processed foods. Sodium can contribute to water retention, so it’s best to avoid salty foods and processed foods during your period.
- Eat smaller, more frequent meals. Eating smaller, more frequent meals throughout the day can help manage hunger and prevent overeating.
- Choose healthy snacks. Instead of reaching for high-sugar or high-fat snacks, choose healthy options like fresh fruit, vegetables with hummus, or nuts and seeds.
- Consider supplements. Certain supplements, such as magnesium and vitamin B6, can help reduce symptoms of PMS and manage weight fluctuations during your period. However, talking to your healthcare provider before taking any new supplement is essential.
Remember, it’s normal to experience weight fluctuations during your period, and the most important thing is to maintain healthy lifestyle habits throughout your menstrual cycle. By staying active, eating a balanced diet, and managing stress levels, you can help reduce weight fluctuations and feel your best throughout your menstrual cycle.
Should Women Monitor Their Perimenstrual Weight to Achieve Optimal Body Composition Goals?
Women should pay attention to their weight during the perimenstrual phase of their cycle, as this can provide valuable insights into how they can reach their body composition goals.
Weight fluctuates throughout the menstrual cycle due to hormonal changes, and it is important to recognize these changes to adjust nutrition habits accordingly.
Monitoring eating habits and activity levels throughout all phases of the menstrual cycle, rather than focusing on a specific number on the scale, is also beneficial for overall health and for reaching body composition goals.
With a little bit of tracking, women can easily make adjustments to optimize their nutrition plans and maximize their potential for success in achieving personal body composition goals.
Final Thoughts
Periods can be uncomfortable and, yes, sometimes even debilitating. But getting your period is also a sign that your body is operating as it should. While it’s normal to gain a bit of weight during your period due to water retention, it’s crucial we don’t let these changes cloud our judgment about our physical health or self-esteem.
As long as you practice safe and healthy eating habits, drink lots of water, and get plenty of exercises, you won’t see any long-term effects of gaining a few pounds during your period—not to mention its positive impact on overall well-being.
If the weight gain still doesn’t sit right with you, then there are steps you can take, such as changing your diet and integrating restorative yoga into your routine to keep the number on the scale from tipping too high.
In other words, keeping track of how much weight you gain during your period need not be intimidating—it can simply be an opportunity to make sure you’re taking good care of yourself inside and out!
Shubham Kansal is a bit addicted to the latest happening in the political and sports world. He loves to watch anime & manga, suspense, and Horror web series. He used to search and writes about the latest political, sports, and popular celebrity biography.