Lose Weight With Period

During your menstrual cycle, you may notice your weight fluctuate. It’s actually quite normal to feel like you’re retaining water and have cravings during this time of the month.

These changes may cause you gain up to two kilos, but generally it will go away after you’ve finished bleeding. Exercising is usually the last thing on your mind when you’re on your period.

In fact, for the majority of us, we tend to feel bloated and reach for the chocolate, chips and all those other unhealthy foods.

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We share how mums on following The Healthy Mummy’s 28 Day Weight Loss Challenge cope on their period without derailing all of their hard work…

Insulin regulates your blood glucose levels, and the high level of insulin in your body may result in low blood sugar. And this is why most women crave something sweet, with chocolate usually being the go-to snack.

The best way to stop yourself from overeating during your period, is to log everything you are eating on your Healthy Mummy app. This will help you keep track of your calories.

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Also, if you are craving sugary foods, stick to fruit – which is a natural sweetener – and eat regularly to help keep your blood sugar levels up.

If you can, try to sleep more during your period and eat food to help keep you energised. How our Healthy Mummies stay in control during that time of the month Shelley Moore has lost 6.5kg

“If I don’t want to undo all my hard work with eating well and exercising, I need to be prepared for the inevitable belly aches and chocolate cravings, ” she says.

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“To manage this,  I like to keep exercising right up until the day my period starts, then have a rest day on day one and a gentle walk on day two.

“I find walking also helps relieve the cramps. I try to prepare a chocolate based Healthy Mummy snack in the days leading up to my period so that I’m not tempted to buy a block of chocolate or demolish a tub of ice cream when those cravings hit!”

“To manage the drop in energy, I swear by the Super Greens. It picks me up like coffee, but with all the extra iron and vitamins my body really needs at that time of the month.”

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“I like to try and have two Healthy Mummy Tummy smoothies a day during this time to try and relieve some of the bloating feeling, ” she says.

“I try not to listen to much to the scales over this time because I know it’s the hormones playing tricks on me.

“When my period arrives, I get very intense cramps in my lower tummy and lower back pain also for those two days, I tend to find if I can push through some sort of exercise I usually feel a bit better after, and if my body doesn’t at least my mindset is in the right place.”

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“Before and during my period I always crave sweet treats, I like to be prepared with some Healthy Mummy snacks and sometimes even a few pieces of dark chocolate can curb my cravings.

“I’m a lot more hungry when I’m on my period so I opt for snacks that are of a bigger volume for example rice cakes with ham and cheese.”

What’s more, Nicole admits she gets quite moody when she’s on her period so a boxing session or a fast walk will help alleviate some tension. Gemma Corey has lost 25kg

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Gemma admits her period used to derail her as she’d eat more takeaways, as she was too tired to cook and would eat blocks of chocolate.

“All of that caffeine and chocolate before bed meant I didn’t sleep well so the sugar cravings and exhaustion would continue, ” she says.

“Not to mention the wild mood swings!!! These unhealthy habits would  be so hard to break when my period ended  too! As a Healthy Mummy I am way better prepared to cope. I suffer from fibromyalgia- so the start of my period usually triggers a pain flare and I always crave comfort foods during this time. 

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“To appease my cravings for comfort foods I like to prep easy dinners like Beef Burgers, One Pot Spaghetti Bolognese, Healthier Hot Dogs and Creamy Bacon and Mushroom Ravioli. These are all carb heavy meals so I make sure to have my Carb X beforehand.

“To deal with my chocolate cravings I prep a chocolatey snack like Weet-Bix Slice. That way I can indulge without feeling guilty. I also make sure to have Control X before lunch and dinner to stop me from eating too many extra snacks!”

“If you are too sore and tired don’t force yourself to do a high impact workout. I like to pick a weights or boxing workout which gets me moving but makes me feel strong, ” she says.

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“A gentle walk also makes a massive difference! Getting some fresh air always helps! Switch up your meal plan so that you can enjoy the foods you love!

“If you really feel like a chocolate bar, have it, record it using the barcode scanner on the app and move on! Some cravings are tough to get rid of and if you are just going to eat everything in sight until you have it – then it’s better to just enjoy what you really want!”

“Obviously not wanting to undo all the hard work I’ve put into myself the past few weeks, so sticking to a calorie deficit is key, ” she says.

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“Usually, some sort of Healthy Mummy chocolate for an afternoon snack. Chocolate bliss balls are low in calories so I can usually have 2 a day, and can usually just chuck one in my mouth on the go.

“I also try to do more walks rather than full on exercises. But trying to do whatever I’m comfortable doing. Just listening to my body. If I feel hungry but I just ate. I’ll Have some water and go clean something  it’s a good distraction.”

With more than 6000 delicious (and healthy) recipes, 500 exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed (and proven) to help busy mums like you lose weight!

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Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc., registered in the U.S. and other countries. | Google Play and the Google Play logo are trademarks of Google LLC.You’re probably here because you want to lose weight, get in shape, and feel more comfortable in your own skin. But there’s a monthly spanner in the works. So you’re wondering if it really is harder to lose weight on your period. Or are you doing something wrong?

Understanding more about the hormonal changes across your cycle helps to interpret those dreaded scale weight fluctuations. Because I’m sure you’ve been frustrated at seemingly doing everything right, only to have your weight spike from one day to the next. It’s a real mindfuck, right?

Across these phases a number of hormonal changes take place. The two to focus on are Estrogen and Progesterone. Because it’s these hormones that peak in the ‘Late Follicular’ and ‘Luteal’ phases respectively and cause the strange goings on with the scales.

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While there are broad commonalities, your experience may be very different to the next person. Essentially, this means it’s difficult to give ‘one size fits all’ recommendations. So you’re going to have to do some thinking of your own here.

As you can see from the chart above, as Estrogen falls post-ovulation, Progesterone increases along with body temperature. These changes bring a rise in energy expenditure (ie your Basal Metabolic Rate [BMR] goes up). Potentially, leading to elevated hunger and a subsequent increase in how many calories you consume (if calories are uncontrolled).

Well, post-ovulation you’re likely to be at your most vulnerable when it comes to cravings. This is the time when your calorie deficit is at risk (along with the lives of the innocent people around you). So let’s look at why your hunger levels are changing.

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There’s  conflicting opinion as to what specifically causes your hunger to spiral in the Luteal phase. Some believe it’s related to rising levels of Progesterone. Others believe it’s due to falling Estrogen. And there’s a further argument to suggest it could be a mix of the two.

Overall, it hints that variability is very person specific. Therefore, the logical advice would be to assess your own individual experiences, learn from them, and adapt accordingly.

During the Luteal phase both hunger and your metabolic rate are likely to increase. Typically, this causes cravings to go through the roof. No doubt, you’ve been scrambling for chocolate and other sugary / fatty treats once or twice, right?

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And this is perfectly normal. Most women experience heightened cravings for high carb and high fat foods. Hence the call for chocolate, ice cream, and other such delights. Basically, you want all the food which has a high probability of torpedoing your fat loss dreams.

But here’s the thing. Your increase in metabolic rate isn’t going to be that great. And certainly not enough to warrant eating