Ever feel like your favorite jeans betrayed you overnight? Don’t worry, you are not alone. It’s the hormones during your period. Weight gain during your period (and occasionally before your period) might result from your appetite being affected and fluid retention results from the hormonal changes that occur during the menstrual cycle.
Understanding why you feel like you’ve gained weight during your period can make all the difference. You tend to feel more in control and less overwhelmed.
Why Do Women Gain Weight During Their Period?
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1. Cravings
- Hormonal changes, especially the decrease in estrogen, produce a dip in serotonin levels(AKA the happy hormone). In order to increase serotonin and elevate happiness during periods, your body looks for quick fixes like sweets and crabs.
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Studies show that around 70% of women experience food cravings during PMS, often for highly salted, sugary, and high-carb foods that lead to temporary weight gain.
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2. Hormonal Changes
- Hormonal fluctuations are the main culprits for these bodily changes. Estrogen levels rise in the first half of the cycle and begin to decline just as progesterone levels spike in the second half of the cycle.
- These changes may affect your appetite and metabolism, making you more likely to overeat or experience food cravings. However, the weight is mostly merely water weight and subsides at the end of your period.
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3. Bloating
- Period Bloating is the most noticeable symptom during the menstrual cycle. Hormonal changes, especially a rise in progesterone, are the main cause– it can slow down digestion, leading to a buildup of gas.
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Foods high in sodium (chips, fries etc) can exacerbate water retention and cause bloating during periods.
Period bloating can often make you feel heavier.
Period Related Weight Gain In Women With PCOS
Women with PCOS (Polycystic Ovary Syndrome) experience more noticeable and difficult-to-control weight gain throughout their periods. PCOS is a hormonal disorder that characterizes an imbalance in reproductive hormones. One of the primary reasons for this condition is insulin resistance. This leads to higher insulin levels, which can worsen weight gain during your periods and promote fat storage, especially around the abdomen.
Furthermore, higher levels of androgens (male hormones) and chronic low-grade inflammation are common in women with PCOS. During their menstrual cycle, both may result in increased appetite, higher fluid retention, and more strong cravings. That is why weight gain during your period may feel more intense if you have PCOS.
Weight Gain Can be Serious for PCOS Women
Weight gain can sometimes be caused by underlying medical issues, even though PCOS and hormonal changes are the most common causes. For example, when the thyroid gland produces too few hormones, a condition called Hyporthyroidism develops. This condition can slow metabolism and lead to weight gain. Similarly, Cushing’s Syndrome is a disorder caused by high cortisol levels, and it contributes to excessive fat storage and water retention. This disorder inside your body causes weight gain.
When to Consult a Doctor
Remember, if the weight gain before your period or during the cycle is rapid, persistent, and accompanied by other symptoms —extreme fatigue, irregular periods, or hair loss, (with PCOS or in general) then it’s vital to consult a doctor. Considering that early intervention can effectively resolve these issues and improve your overall well-being.
Tips to Manage Weight Gain During Period
It's normal to gain weight before or during your period, but there are simple remedies to manage menstrual bloating, weight gain caused by bloating, and other symptoms to make you feel more at ease throughout the menstrual cycle.
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1. Stay Hydrated:
- Staying hydrated during periods flushes out excess sodium, reduces bloating, and improves digestion.
- Aim for 8–10 glasses each day for easy digestion.
- Try herbal teas like ginger or peppermint, and drinking enough water reduces needless hunger, which is sometimes confused with thirst.
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2. Eat Wisely:
- To balance electrolytes and water retention, it is recommended to concentrate on foods high in potassium and magnesium.
- Constipation can exacerbate bloating during periods, so include foods high in fiber, such as beans, berries, and oats, in your diet to maintain regular digestion.
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3. Exercise Frequently:
- Gentle physical activities like yoga, walking, and stretching promote lymphatic drainage and circulation, which reduces bloating and fluid retention.
- If you're ready to work out on a regular basis, moderate-intensity activities like Pilates or cycling may improve your mood, release endorphins, and help you combat period-related cravings and fatigue.
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4. Limit Caffeine and Alcohol:
- Both alcohol and caffeine are diuretics that can dehydrate you and throw off your body's natural fluid balance. Which makes your body retain water when you are dehydrated, which makes bloating worse.
- You can use water, herbal teas, or juices in place of alcohol or caffeine to stay hydrated and healthy.
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5. Get Enough Sleep:
- To aid in your body's recovery, it is advised to get 7-9 hours of sleep every night throughout your periods.
- This balanced sleep cycle lowers the risk of overeating by regulating hunger hormones.
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6. Keep Track of Your Symptoms:
- Making notes of your menstrual symptoms during each cycle can help you spot trends, such as the times when cravings or bloating are most intense.
- By making dietary and lifestyle changes, you can proactively manage symptoms and gain a better understanding of your cycle.
Final Points to Remember:
The good news is that weight gain before your period, or during it, is usually just brief. The bloating and water weight typically go away after your period is over, leaving you feeling lighter and more like yourself.
Feeling a little odd during your period is quite natural. Pay attention to your body, treat yourself with kindness, and focus on activities that help you feel better. Neither your period nor the extra few KGs of weight you gain define you. Don't forget to see a doctor if you have any severe symptoms!
FAQs
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Is it normal to weigh more on your period?
Yes, it is completely normal to gain a few pounds of weight on your period mainly due to hormonal fluctuations. The hormonal changes cause water retention, bloating, and cravings, which together lead to weight gain during your period.
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How long does period weight gain last?
The weight gain during the period typically lasts for 2 to 5 days after your period starts. Period weight gain is temporary and caused due to hormonal fluctuations that happen before and during the menstrual cycle.
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Do you lose weight after your period ends?
As weight gain during your period is temporary, the extra pounds added to your body because of water retention and bloating disappear once your period ends. You feel lighter and more like yourself. If you think the weight gain is persistent, or rapid, it’s advised to consult a doctor.
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Why do you weigh more on your period?
Women gain weight during their period due to hormonal changes. The rise of estrogen levels and spiking of progesterone before your period leads to water retention, bloating, and slight weight gain. These fluctuations also impact your metabolism and appetite, often triggering cravings and overeating.
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When does period weight gain start?
Weight gain associated with your period, also known as PMS weight gain, typically starts in the weeks before your period and ends 3 to 5 days after it begins. However, it varies from person to person, not everyone has to experience the same.
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Do we gain weight during periods?
Yes, women do gain weight during their periods because of fluctuations in estrogen and progesterone levels that cause water retention, bloating, and cravings, leading to slight weight gain.
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Do irregular periods cause weight gain?
Menstrual cycles alone cannot affect weight gain or loss but other factors like hormonal fluctuations, water retention, PMS (pre-menstrual syndrome), PCOS, increased body weight, and skipping workouts can cause weight gain once your period starts due to an imbalance in the body’s natural fluids, food intake, and irregular sleep.
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How to lose weight during periods?
Follow simple and effective tips like doing mild exercises like yoga or walking, getting enough sleep, eating more potassium and magnesium-rich foods, staying hydrated, using heat therapy, and tracking period symptoms. These can help you manage period weight gain effectively without sabotaging your cravings or diet.
Source :
MedicalNewsToday - Weight gain during period
NEWH - Why You Can Gain Weight During PMS
