HOW DOES MY PERIOD AFFECT MY WEIGHT LOSS?

BY: FITZ-GEORGE RATTRAY

You have just gotten up and after a day of being diligent with your new weight loss lifestyle, with great anticipation you head to the scale and jump on. The scale greets you with a sudden increase in weight. Now you are concerned and demotivated. Well if this happened during your period, don’t be alarmed.

It is perfectly normal to experience a two to six-pound weight gain which, assuming you don’t derail your journey, will disappear after your period has ended and will not affect your overall weight loss.

Why does the weight increase?

There are several potential symptoms of premenstrual syndrome (PMS) which are caused by the hormonal changes throughout the menstrual cycle. The effects of PMS are very common and are experienced by more than 90% of women who menstruate.  

The physical effects resulting in temporary weight gain are:

Water retention – Your menstrual cycle is a direct effect of hormonal changes. In the days preceding your period, progesterone and estrogen levels drop signaling the start of menstruation.  These hormones are also responsible for fluid regulation and as their levels decrease, in most cases, water retention increases. This can be observed on the scale but may also be seen in the swelling of feet, legs, abdomen, breasts and hands. This is in no way fat gain and will leave as quickly as it came.

I should mention, water retention is different from bloating.  Bloating is also a result of hormonal changes; however, it is an increase of gasses in your gastrointestinal tract. This is not weight gain though it may feel like it, as water retention can trigger bloating, compounding the sensation of gaining weight. It is not fat gain.

Other considerations

Even though weight gain by water retention is of no long-term consequence there are other potential effects which if not put in perspective and managed could complicate your weight management goals.

Stomach cramps – Pain and discomfort can lead to comfort eating, to avoid this impulse plan your meals, especially throughout this time. “Winging it” often results in a fallback to old habits.

Cravings – Progesterone is an appetite stimulant.  In the days leading up to your period, the progesterone level starts to rise. This can lead to sugar and simple carbohydrate cravings.  This is brilliant since you will need to replenish nutrients, including magnesium and iron, unfortunately they can result in excessive consumption. 

The key is to plan, do not keep unhealthy snacks in your house.

Avoid the following foods:

• processed foods
• fried foods
• refined grains (flour products, bread)
• gas causing foods, or keep to a minimum (peas, beans, legumes)
• sugar products and sugary drinks
• caffeine
• excessive added salt.

The following foods are useful for countering these cravings.

Have the following foods:

• Dark green leafy vegetables and broccoli (great source of iron)
• Salmon (omega-3 fatty acids rich, relaxes muscles)
• Avocado
• Walnuts, pumpkin seeds and flaxseeds (all rich in omega-3 fatty acids)
• complex carbohydrates
• bananas (rich in potassium and magnesium both useful for reducing water retention)
• watermelon
• grains
• micronutrient dense starchy vegetables
• dark chocolate (70% or greater, magnesium rich and induces serotonin release)
• magnesium supplementation (helps with muscle relaxation and water retention)

Missing your workout – Cramps and discomfort may discourage you from working out. Exercise does not make or break immediate weight loss goals. However, the break in one aspect of your healthy lifestyle may affect your wellness eating practices, and worse may snowball into a relapse.  Have an alternate manageable routine available for your period days, it can be as simple as a 5-minute workout.  Movement can reduce water retention and alleviate stress.

Hydration – It is well known that thirst is often mistaken for hunger. Nutritional loss and fluid changes can trigger dehydration, drink regularly, ensure that you remain hydrated.

Manage your reactions – Weight gain during your period is perfectly normal and expected, but generally, do not allow your scale to affect your state of mind or your motivation. It is simply a reflection of what is happening inside of your body, allowing you to understand what effects your choices and physical states have on you.  The scale is not a statement of self-worth or the potential of your success in your new lifestyle.