The Impact of the Menstrual Cycle on Weight Loss

We all know how it feels when different times of the month have us questioning our sanity, especially when it comes to sticking to our weight loss goals. It’s like one moment, you’re on top of the world, feeling unstoppable, and then the next, you're battling an overwhelming urge to curl up with a bowl of ice cream or your favourite takeaway instead of sticking to your routine. 

It's not just in your head—your menstrual cycle plays a huge role in this rollercoaster. Those constant changes in hormones throughout your cycle aren’t just meddling with your mood and zapping your energy; they also have a big say in how your metabolism behaves and how your body manages weight. Now we understand that it’s tough, but it’s entirely possible to keep on track with your weight loss goals, let us explain how.

Does Your Menstrual Cycle Affect Weight?

To answer this burning question first - absolutely. Your menstrual cycle can influence your weight in several ways. Hormonal fluctuations throughout the cycle can cause shifts in water retention, cravings, and digestion, leading to temporary weight changes that might make you feel like you're not making any progress. But don't worry—these fluctuations are entirely normal and often balance out after your period.

How Does the Menstrual Cycle Affect Weight?

The menstrual cycle can significantly influence metabolism, which, of course,  impacts weight. Hormones, particularly the rise and fall of estrogen and progesterone, largely drive the weight changes you experience during your cycle. But how and when? Well, your cycle is typically divided into two main phases: the follicular phase (from menstruation to ovulation) and the luteal phase (from ovulation to the start of the next menstruation). 

Putting it simply, and though some of these factors may not happen or be as strong for every woman, here’s how metabolism and weight can be affected during these two phases:

Follicular Phase (Day 1-14):

• Hormonal Changes: During this phase, estrogen levels rise while progesterone remains relatively low.

• Metabolic Rate: Your basal metabolic rate (BMR), the rate at which your body burns calories to function day to day, tends to be lower, meaning fewer calories are burned at rest when compared to the luteal phase.

• Appetite and Food Intake: Your appetite is generally lower during the early follicular phase. Some women may experience cravings or a preference for certain foods, but this is usually less intense compared to the second half of your cycle.

• Weight: Weight is often more stable during this phase, with any weight gain usually as a result of factors like bloating or water retention rather than fat gain. 

Luteal Phase (Day 15-28):

• Hormonal Changes: After ovulation, progesterone levels rise significantly, while estrogen also remains elevated but then starts to decline toward the end of the phase.

• Metabolic Rate: BMR increases between 2-10% during your luteal phase, meaning the body is actually burning more calories. This is a response to the higher levels of progesterone, which has a thermogenic effect.

• Appetite and Food Intake: Many women experience an increase in appetite and cravings in this phase, particularly for carbohydrate-rich or high-sugar foods. This is partly due to the higher energy demands of the body as well as the influence on the hormones that regulate hunger.

• Weight: It may be more challenging to lose weight, or you may experience slight weight gain during the luteal phase, often due to water retention, bloating, and increased caloric intake. However, this weight gain is usually temporary and not indicative of fat accumulation. 

Managing Weight Throughout Your Cycle

While your hormonal fluctuations are unavoidable, they don’t have to control your weight loss journey. Regular exercise and a balanced diet are your best allies in keeping these temporary weight changes in check. 

In terms of diet, drinking lots of water, cutting back on salt, and eating potassium-rich foods can help minimise water retention. You should also be aware of which phase of your cycle you are in, and thus being mindful of what you’re eating will help you keep your appetite under control, even when your hormones are working against you.

And we know exercise can be a big ask when it comes to the toughest week in your cycle; the last thing you’ll want to be doing putting in a gruelling gym session. This is where walking is your best friend. Among the numerous benefits of walking, walking is low impact but high reward. And it is for this reason that here at BodySlims swear by walking and why we created a programme that has it as one of its core components. Walking is a simple exercise that the majority of people can do and fit easily into their daily routine. No matter how bad you may be feeling physically or mentally, whether you’re in the peak of your cycle or not, getting out on a walk can help generate those feel-good chemicals that are crucial to managing your weight and keeping on track with your goals.

Why Consistency During Your Cycle is Key

Now, your cycle might throw some curveballs your way, but the most important factor in successful weight loss is consistency. Consistency is the real secret to long-term success—hormonal fluctuations or not.

Don’t get us wrong, we understand that these times of the month can be challenging, but we’ve seen thousands of success stories from women who were unstoppable and remained consistent during the entire ten weeks of our programme and beyond. That’s why we know you can too. When you get those cravings, look for healthy alternatives to junk food to avoid the excess calories. Walking daily can help you clear your head and feel better about the bloat or water retention you could be experiencing. Drinking more water can help minimise your symptoms and reduce your sugar cravings. Eating a balanced diet of nutrient-rich food can help you feel less fatigued. And actually sticking to your weight loss routine will be hugely beneficial for your mood.

Is There a "Best" Time in Your Cycle for Weight Loss?

Sure, some people might find it easier to lose weight during the follicular phase, when your motivation and energy levels are typically higher. But here’s the thing—if you’re banking on your cycle to make or break your weight loss efforts, you’re missing the bigger picture. Sustainable weight loss isn’t about timing it just right; it’s about building that consistency we just talked about and ingraining healthy habits that you can stick to all day, every single day. 

This is where BodySlims comes in. If you’re looking to lose weight and actually keep it off, we can help. It makes sense to say that taking a week off every month won't get you the results you want. You’ll lose your focus, it will be much harder to get back into routine, and ultimately, you’ll end up yo-yoing with your progress like you have so many times before. We don't want that for you, and we know you don’t want it for yourself. So we encourage you to give 100% for the ten weeks of our programme and if you do, we guarantee you’ll be surprised at your perseverance through every phase of your cycle and the weight loss results you will achieve with ease. 

Amazing Women Who Kept Consistent and Achieved Their Weight Loss Dreams

Caitlin Roberts from Shrewsbury, United Kingdom

Over the course of three BodySlims cycles, Caitlan dropped eight stone. She puts it down to “lots of hard work and support from the wonderful BodySlims team and Instagram community”. Caitlin's success is inspiring, and she now thinks of herself as a changed person, outside and inside.

Miriam McKenna from Dublin, Ireland

We are immensely proud of Miriam, who, after feeling completely broken after her mum passed away, stopped making excuses and started showing up for herself. Her story shows us that no matter your challenges, you can do it for yourself. 

Shelagh Carlini from Ontario, Canada

Shelagh is a true inspiration. After being prescribed medication to address her obesity and initially losing 20 lbs, the side effects were tough. But without proper guidance, she regained the weight after stopping the medication. The structured start and end dates of each BodySlims cycle strengthened her commitment and focus, helping her keep her promise to continue to work hard and find joy in everyday life.

Get Sustainable Weight Loss Results with BodySlims!

You can achieve weight loss transformations like the incredible before and afters above. When you sign up for BodySlims, we give you the tools to change your bad behaviour patterns and replace them with a positive mindset and good habits for the long term so you can lose weight and actually keep it off!

So what are you waiting for? Sign up for our next intake today!