What's wrong with not losing weight during menstruation

Weight loss during menstruation may be related to hormone level fluctuations, water retention, metabolic changes, inadequate diet adjustment, improper exercise patterns and other factors. Changes in estrogen and progesterone levels during menstruation may lead to retention of water and sodium, which may cause temporary weight gain or stagnation; Although there is a slight increase in basal metabolic rate during the luteal phase, if there is no gap between calorie intake and expenditure, it is difficult to lose weight; Some women may reduce their physical activity or choose high calorie foods due to menstrual discomfort, which can also affect their weight loss effect.

1. Fluctuations in hormone levels

Periodic changes in estrogen and progesterone during the menstrual cycle can affect fluid balance. After ovulation and before menstruation (luteal phase), the increase of progesterone level promotes the activation of renin angiotensin system, resulting in water and sodium retention, which may increase the weight by 1-3 kg. This physiological edema usually subsides with hormone decline after menstruation, rather than fat growth. It is recommended to record the weight changes during menstruation to avoid anxiety caused by short-term fluctuations.

2. Water retention

Increased aldosterone secretion in luteal phase will reduce water excretion, especially high salt diet will aggravate retention. At this point, the weight displayed on the body fat scale may contain excess water while fat breakdown is still ongoing. Potassium rich foods such as bananas and spinach can be supplemented appropriately to help balance electrolytes and reduce intake of processed foods. Wearing loose clothing and raising the lower limbs can help improve symptoms of edema.

3. Metabolic changes

The basal metabolic rate during the luteal phase is 5-10% higher than that during the follicular phase, but some women experience decreased activity due to dysmenorrhea and fatigue, which offsets their metabolic advantage. It is recommended to choose soothing exercises such as yoga and walking to maintain calorie expenditure and avoid completely stopping exercise. After one week of menstruation, the metabolic rate rises, and this stage can be seized to enhance exercise efficiency.

4. Insufficient dietary adjustment

Premenstrual syndrome may trigger a craving for high sugar and high-fat foods. Consuming too much refined carbohydrates or fried foods can easily lead to excessive calorie intake. It is recommended to choose whole grains with low glycemic index, high-quality protein such as chicken breast and soy products, and pair them with magnesium rich nuts to relieve anxiety. Eating small and frequent meals can help stabilize blood sugar levels and reduce the likelihood of overeating.

5. Improper exercise methods

High intensity interval training or weight training may exacerbate menstrual discomfort and lead to interruption of exercise plans. You can switch to low impact exercises such as swimming and Pilates, and maintain 150 minutes of moderate intensity activity per week. After the end of menstruation, the body can recover and gradually increase resistance training to promote muscle synthesis and improve resting metabolic rate.

During menstruation, daily weighing should be avoided to avoid psychological pressure, and it is recommended to observe trends on a weekly basis. Ensuring 7-8 hours of sleep per day helps regulate the balance of leptin and ghrelin, and combining aerobic and strength training after menstruation is more effective. If there is no change in weight during the 2-3 month cycle, pathological factors such as polycystic ovary syndrome or thyroid dysfunction should be investigated.