Reviewed by

Morgane Leten - Nutrition & Fertility Coach

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The Connection Between Weight Loss & Your Menstrual Cycle

Reviewed by

Morgane Leten - Nutrition & Fertility Coach

In this article, we'll explore the science behind weight loss. Why is losing weight easy in the first half of your cycle, but slower afterward, and why is it even better to focus on self-care? Find out below.

The new year is a time for good intentions. You're feeling good enough, but if you want to know how to improve your health, it's always a good idea to eat a balanced diet, get enough exercise, and in some cases, lose weight. And whatever your goals, we're here to help. In this blog post, we'll talk about your cycle and how it affects your goals.

Losing weight and your cycle: this is the link

Have you ever noticed that losing weight sometimes seems easy, but two weeks later, it seems impossible? It's not you: there's a scientific reason why this happens.

Your menstrual cycle consists of four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Different hormones play a key role in each phase. These hormones influence how quickly you digest your food and how much energy you have.

Of course, not everyone experiences exactly the same changes, and they can even vary from month to month, but in general, your metabolism is slower during the follicular phase (before ovulation). This means you'll feel less hungry than at other times in your cycle.

But during the premenstrual phase (after ovulation, before your period) your body needs more calories again: you will also feel hungrier.

A quick summary to remember:

*We'll discuss basal metabolic rate (BMR) below. This is the amount of energy your body burns daily at rest (to perform your basic bodily functions).

Menstrual phase (day 1 to 5):

  • Hormones : Your estrogen and progesterone levels are low.
  • Metabolism : Typically, your basal metabolic rate (BMR) is lower during menstruation, meaning your body needs fewer calories.

Follicular phase (day 6 to 14):

  • Hormones : Your estrogen begins to rise, peaking just before ovulation. Your testosterone also increases.
  • Metabolism : Your BMR may increase slightly, and some women experience more energy. This is a favorable phase for physical activity and exercise.

Ovulation phase (day 15 to 17):

  • Hormones : Your estrogen peaks and there is a surge in luteinizing hormone (LH), which triggers ovulation.
  • Metabolism : Your BMR may remain elevated, and some women find they burn more calories. This can make you feel hungrier.

Luteal phase (day 18 to 28):

  • Hormones : Your progesterone rises and estrogen falls.
  • Metabolism : Your BMR may increase slightly, which may increase your appetite. This is often the time when premenstrual symptoms begin.

If you want to lose weight, it's important to know that your metabolism speeds up during the luteal phase. This means you burn calories faster than usual in the week before your period. Therefore, your body needs more calories during this time: about 100 to 300 extra calories per day.

The days before your period can also be accompanied by cramps and cravings, bloating, and the feeling that you're not losing weight. But don't worry: this is a normal part of your cycle, and it's important to understand the differences between phases.

It keeps you motivated, but it also helps you understand exactly what's happening in your body and why you might not be seeing progress.

Why does your cycle impact weight loss?

The simple answer is: hormones. Changes in your hormone levels cause all sorts of changes in your body, one of which is your metabolism, which is linked to weight loss.

This is how it works:

During the first half of your cycle, estrogen levels are higher, making your body more sensitive to insulin. → Insulin allows your body to use carbohydrates more effectively for energy.

Studies have shown a link between estrogen and increased insulin sensitivity , which can therefore directly impact your ability to lose weight. Hormonal changes during your cycle also affect your energy levels and food preferences.

As the luteal phase begins, progesterone levels rise. Progesterone is important, but studies also show that it can lead to water retention . This causes you to gain weight, even if you eat healthily and exercise enough. So this is normal; don't worry.

Progesterone can also increase hunger, which may lead to increased cravings. It's your body's way of asking for extra fuel.

So even if you're doing your best to lose weight, your hormones can make it harder. Estrogen keeps your metabolism running smoothly, while progesterone makes you retain water and increase your hunger. Knowing this can clarify why you feel the way you do, but it can also help you plan ahead and take it into account.

Your weight and your menstrual health

In the Western world, we have a strong diet culture, and being thin is sometimes seen as the ultimate goal. This is detrimental to women: it's hard to love yourself when you hear everywhere that being thin is better or more beautiful. It creates a complicated relationship with food.

But striving for health isn't just about fitting into a certain size or hitting a target weight on the scale. It's about aligning your body's internal processes. Being overweight or underweight can disrupt your hormonal balance. This can cause your cycle to become irregular or stop altogether.

Your period is a barometer of your overall health , so it's important to be alert to irregular or absent periods (amenorrhea). It's your body's red flag that something's wrong.

A healthy cycle goes hand in hand with a healthy weight, and that's not just about a specific number. Being healthy looks different for everyone. It's about giving your body the support it needs to keep your cycle on track.

And what about fasting and detoxing?

Intermittent fasting ( alternating periods of eating and fasting ) and detoxing are very popular, so it can seem tempting to try them, especially if you want to lose weight. But before you start, it's important to understand your body's rhythm and the potential impact—sometimes you'll have the opposite effect.

Why? During the luteal phase of your cycle, your body needs stability and fuel. If you engage in extreme fasting or detox during this phase, your body will think you're starving.

This can cause bloating (you retain everything), and you can experience intense cravings and low energy. A study has shown that intermittent fasting can pose a risk to hormone balance and menstrual health. A low-carb diet can also be counterproductive.

And whether you want to get pregnant or not, a woman's body is designed for reproduction. If you don't eat for an extended period, your body thinks it's starving and goes into "protect yourself and hold on tight" mode. You might have guessed it: this mode is all about survival! Your body continues to hold onto weight (in case you have to survive a famine) and increases your hunger hormones, which send signals to your brain to get food as quickly as possible.

In addition, it can reduce your fertility, so you don't waste energy on non-essential things like carrying a baby.

If you're not trying to conceive, this might not sound so bad. But if you don't ovulate, your hormones are thrown into disarray. And when your hormones are out of balance, a whole host of health problems can arise, which are likely the opposite of what you're trying to achieve with detoxing or fasting.

Intermittent fasting can affect the hypothalamus (which influences your eating habits, body temperature, and fluid balance) or the part of the brain that regulates hormones like estrogen. Estrogen plays a key role in your cycle. So what can happen?

  • You have little energy
  • You crave sugar
  • You arrive
  • You have problems concentrating
  • You have dull hair and dull skin
  • You have fertility problems

Fasting can also disrupt your cortisol production. When this happens, you may notice the following:

  • You are anxious
  • You have low energy and brain fog
  • You can't sleep

It's important to listen to your body. When your body asks for food, avoid extremes and choose healthy, nutrient-rich foods. Do gentle, supportive exercises that meet your body's needs. Give your body the love and nourishment it needs, tailored to the stage you're in.

If you still want to give it a try, go for it, but make sure you have the right knowledge (read more about it in our blog post about fasting according to your cycle ).

Can menstrual problems prevent you from losing weight?

If you're doing everything right and not seeing results, it could be due to your hormone balance.

A common reason women don't lose weight is estrogen dominance . This means your estrogen levels are too high compared to your progesterone levels. This can cause menstrual problems, but it's also linked to water retention and weight gain. To lose weight, you first need to balance your estrogen levels.

Let's put it this way: if your cycle isn't balanced, there's no way to lose weight that will yield satisfactory results, especially not during the luteal and premenstrual phases. The hormones during this period cause you to crave sweets, salty snacks, and all the other things you want to avoid when trying to lose weight.

You probably also have low energy, making you too tired to exercise. It's difficult to be consistent.

So, if you address your menstrual problems first, losing weight will be easier. How do you do that? There are many ways:

If you have any concerns, please contact us and talk to an expert or make an appointment with your doctor.

You and your cycle

Understanding the relationship between your menstrual cycle and weight loss can help you develop a more effective and holistic approach. The phases of your cycle significantly influence your metabolism, appetite, cravings, and energy levels. By tailoring your strategy to your cycle and taking its fluctuations into account, you can achieve your goals faster.

Remember, it's not just about what you see on the scale; it's all about supporting your natural cycle. So listen to your body and choose long-term well-being.