It comes once in a month and stays for 4 to 5 days. But these days are enough to cause some level of discomfort. Cramps, bloating, back aches and some degrees of "shyness" and "embarrassment" are all that you can expect during your menstruation cycle. Menstruation seems to make you "immobile" to some extent. This is the time when most of you will think of binging and overeating while keeping yourselves fixed to your living room sofas! And then, you start repenting about the inevitable consequences - weight gain! Your lifestyle changes during this time coupled with the hormonal changes can make you add kilos to your weight. It has been found that an average woman gains around 1 to 3 kg of weight due to the hormonal changes.
Reasons of Weight Gain During Menstruation Cycle
- Bloating: Just before your cycle is due, the hormonal changes taking place in the body cause water retention in the abdomen. This makes you gain some water weight and feel uneasy.
- Overeating and Cravings: The hormonal changes not only account for water retention, but they also invoke cravings in women. Though there isn't much data available on the "Hows" of the craving, but a smaller study reported that women generally crave for sweets or carbs during the premenstrual phase, which automatically leads to overeating. It was also reported that an average woman takes an additional 200 to 250 calories during this phase and this too may lead to weight gain. However, this is only temporary and can be easily avoided.
Tips on How to Avoid Weight Gain During Menstruation Cycle
We have so far known the reasons for weight gain. The serious weight-watchers can be benefited with a good weight loss after the cycle ends. Studies suggest that the metabolic rate increases by 5 to 10 percent burning more calories involuntarily. So if a woman controls her eating, she can really lose some good pounds during the 5 to 6 days cycle. Here is how you can avoid gaining weight during your menses:
- If you feel bloated, try to reduce your sodium intake by reducing the amount of salt in your food. You can use potassium salts (or rock salt) instead.
- Increase the intake of diuretic food during this period. Incorporate banana stem, tomatoes, cucumber, lettuce, green tea, cranberry, oats, asparagus, parsley, fennel, beetroot, Brussels sprouts in your diet. Avoid any diuretic medicine as it is not recommended when food itself can help you.
- Drink a glass of skimmed milk every day. Calcium helps in getting rid of the water retention to some extent. It also provides you energy through protein and makes you feel energetic.
- Exercise or go for a walk daily. Try to be a little active during your cycles as well. Total inactivity for more than two days may lead to weight gain and water retention. A small, slow pace stroll in your garden or lobby, parking area or terrace may help you to avoid weight gain.
- Even if you get cravings, try to eat healthy. Don't feast on sugary foods. Manage your cravings by eating fruits, fennel seeds or cardamom which can change the flavor in your mouth and curb the craving substantially.
- It is important to have your meals in time to avoid cravings. So try to have at least 4 to 5 small meals throughout the day to avoid hunger pangs.
- Keep yourself hydrated. Have coconut water, buttermilk, fruit and vegetable juices or pureed soups with less salt and don't forget to keep your caffeine intake low.
It's fine that you don't have any control on the hormonal changes that occur in your body during the menses. But you can control your activities. Right? Gone are the days in which the cycle was considered to be an obstacle for sticking to your daily activity routine!
