Weight loss and diet during menstruation – what you can’t eat and is it possible to exercise

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In pursuit of a beautiful body, girls often forget about the physiological needs of their own body and selflessly test all kinds of diets and fasting days on themselves. Answering how to lose weight during menstruation, nutritionists categorically speak out about such experiments with weight loss in the indicated phase of the menstrual cycle and state that this approach is extremely harmful to women’s health. Learn about safe ways to get rid of extra pounds during this period..

Why are you getting better before your period?

The female body is designed so that all processes in it occur under the influence of a constantly changing hormonal background. Because weight and the menstrual cycle are directly related. The fact is that adipose tissue in ladies accumulates and is distributed under the guidance of hormones dominant in a given period. So, the first (follicular) phase of the cycle is marked by an excess of estrogens, which “order” to put aside all unnecessary “in reserve”. In the future, the balance of power changes in favor of progesterone, which further contributes to weight gain..


During the period of menstruation, the female body loses the necessary substances, therefore, to compensate for the lost macro- and microelements, there is a noticeable increase in the need for food. It is worth noting that the appetite during menstruation is not growing in all representatives of the weaker sex. Nevertheless, most women, instead of losing weight, are gaining weight because of craving for sweets. A situation in which such an organism’s need is ignored can adversely affect the psychological balance of an already prone to mood swings lady.

Girl eating crackers in front of an open refrigerator

Fluid retention before menstruation

Moderate swelling of the body before the onset of critical days is considered quite normal. Water retention before menstruation occurs due to the predominance of progesterone in the body. Due to the excessive presence of fluid in women, limbs often begin to swell. Answering how to lose weight during menstruation, experts on this problem suggest a week before the onset of menstruation to include fiber-rich foods in the diet. At the same time, you need to eat in a balanced manner and not get carried away by mono-eating.


The beginning of the menstrual cycle passes under the influence of estrogens, the maximum concentration of which falls on the ovulatory phase. Under the influence of these hormones, an active accumulation of adipose tissue occurs, as a result of which it is not easy to lose weight in this period. After ovulation, the predominant estrogen, follicle-stimulating and luteinizing hormones are replaced by progesterone, which contributes to further weight gain. Therefore, the conclusion regarding whether they lose weight during menstruation is obvious.

Over time, the activity of progesterone gradually subsides, which serves as a signal that soon it will be possible to lose weight. Hormones before menstruation reach their minimum concentration. Meanwhile, even before the completion of the cleansing phase, estrogens are included in the active work, stimulating the accumulation of fat. Therefore, answering whether it is possible to lose weight during menstruation, experts say categorically “no.” However, this does not mean that during critical days you need to forget about diet and absorb a lot of calories.


Metabolism changes throughout the menstrual cycle. At the same time, metabolism during menstruation slows down, which makes it somewhat difficult to lose weight, but in general it only benefits the weakened body. After the stage of purification is completed, the rate of metabolic processes returns to its previous level. To avoid digestive problems during menstruation, it is better to eat easily digestible food..

Weight loss during menstruation

Approach the issue of weight loss during critical days is necessary with all responsibility. In connection with the loss of blood due to menstruation, a woman constantly loses the much-needed iron to the body. The lack of this element entails the development of anemia (a decrease in hemoglobin level) with all the symptoms associated with this disease: weakness, malaise, drowsiness. Therefore, weight loss and the menstrual cycle must be consistent.

Plus, against the background of the predominance of progesterone before menstruation, many women suffer from excessive gas formation and constipation, which also requires nutritional correction. In addition, to lose weight, you need to think about physical activity. Experts do not recommend conducting intensive classes in the gym, but at the same time note that walking or light running will benefit a woman only.

Woman goes in for sports walking.

Is it possible to lose weight during menstruation

Some experts strongly recommend abandoning the idea of ​​weight loss for critical days. This position is for the most part dictated by fears for the health of women, especially demanding on their own figure. At the same time, nutritionists argue that it is not forbidden to lose weight correctly during menstruation. In fact, during critical days it is forbidden only to be overly carried away by diets, a simulator. Otherwise, no contraindications are visible.

Is it possible to fast during menstruation

A complete rejection of food in order to quickly lose weight during menstruation is extremely harmful to women’s health. Against the background of bleeding, this method of weight loss can lead to deterioration. For this reason, fasting during menstruation in order to effectively lose weight, can not be carried out. Thus, the rejection of coarse fiber will help the limbs to swell even more. Lack of calcium will cause increased pain in the abdomen, and magnesium – pressure surges.

Diet during menstruation for weight loss

The nature of nutrition seriously affects the process of weight loss during menstruation. It is important to understand that weight loss during menstruation has slightly different goals from conventional restrictive measures. So, eating during this difficult period for a woman is aimed at maintaining the vitality of the body and replenishing lost minerals, proteins and vitamins. As a result, the diet during menstruation for weight loss should be based on a vitamin diet with a limited calorie content, which will help, if not lose weight, then maintain the same weight. The diet of a woman must include:

  • meat;
  • fish;
  • eggs
  • cereals;
  • vegetables (especially cabbage, salad);
  • bran;
  • fruits (citrus fruits (oranges), apples, bananas);
  • bitter chocolate;
  • dried fruits;
  • coffee (no more than a cup per day).

Dried fruits

Gymnastics during menstruation

Exercising during menstruation is very useful. However, there are some limitations. So, women are not recommended to do exercises aimed at strengthening the abdominal muscles. Safe ways to lose weight are treadmill, ellipse or exercise bike exercises. Pilates is also considered beneficial for menstruation. Special attention deserves yoga. So, with menstruation, twisting of the spine is extremely undesirable.

In addition, to maintain a water-salt balance in the body, one should not forget about heavy drinking. In the pursuit of harmony, it is better to abandon sweets. If you clearly understand that you are starting to get fat and can’t lose weight in any way, don’t be upset and drink soothing pills. It is better to revise the diet and begin to perform gymnastics during menstruation, which includes the following exercises:

  1. Take a horizontal position. Feet perpendicular to the wall. Lock the pose. Repeat exercise 4-5 times.
  2. Lie on your back and press one leg with your hands to your stomach. Lock this position for 5-7 seconds, and then change your leg. Exercise can be performed 4-5 times.
  3. Performing exercises “bicycle”, “scissors” will help you lose weight more effectively..

Girl doing exercise scissors

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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