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Navigating weight loss while dealing with the ups and downs of your menstrual cycle can be frustrating—but it doesn’t have to be. In this article, Coach Stefanie breaks down how each phase of your cycle impacts energy, hunger, cravings, and even the number on the scale. From hormone-driven water retention to sudden appetite spikes, understanding what’s happening in your body can help you work with it, not against it.
Nothing is more frustrating than gaining weight even when you’ve done everything “right.” One possible culprit? Your menstrual cycle. Today, I want to shed some light on what to expect from your body and how to best navigate the hormonal changes that come with your cycle to support your journey. After all, knowledge is power—and it’s much easier to work with your body than against it.
Let’s break down what’s happening in your body during each phase of the menstrual cycle:
Menstrual Phase (Days 1–5):
This is when your period starts. During this time, the uterus sheds its lining, leading to the bleeding we know as menstruation, often accompanied by cramping. Estrogen and progesterone levels are at their lowest in this phase.
Follicular Phase (Days 6–14):
In this phase, your body prepares for ovulation by maturing a dominant follicle. Estrogen levels begin to rise, boosting your energy and mood.
Ovulation (Around Day 14):
Ovulation marks the release of the egg. Estrogen peaks, and luteinizing hormone (LH) surges—resulting in increased energy and focus.
Luteal Phase (Days 15–28):
After ovulation, progesterone levels rise to prepare for a potential pregnancy. If no pregnancy occurs, they drop again—causing many of the symptoms associated with PMS (like mood swings, cravings, and fatigue).
Hormonal fluctuations—especially during the luteal phase—can impact your progress. Here’s how:
1. Temporary Weight Gain
The most common cycle-related issue is temporary weight gain due to water retention, typically in the luteal phase. It’s frustrating, yes—but totally normal.
2. Increased Appetite and Cravings
Thanks to rising progesterone, you might notice stronger-than-usual cravings for carbs and sweets. Appetite fluctuations are part of the human experience! Use your zero BITE foods and flexible BITE ranges to support yourself during this time—without feeling like you need to go hungry.
3. Fatigue and Low Motivation
Right before your period, it’s normal to feel tired, irritable, and less motivated. During this time, be kind to your body. You might benefit from lighter movement instead of your usual workouts.
Menstrual Phase:
Focus on comfort and nourishment. Iron-rich foods (like leafy greens, lentils, and red meat) help replenish nutrients. Comforting meals like soup and herbal teas can ease discomfort. Gentle exercise like yoga, stretching, or walking can also reduce cramping and support your mood.
Follicular Phase:
This is your high-energy window—take advantage of it! Try new workouts or increase intensity. Your digestion is more efficient, so load up on fresh fruits, lean proteins, and fiber-rich foods.
Ovulation:
You’ll likely feel your strongest now. It’s a great time for weight training or more intense workouts. Stick to light, energizing meals like salads and lean proteins, and don’t forget to hydrate!
Luteal Phase:
This is when symptoms peak. Support your body with complex carbs and magnesium-rich foods (like spinach, nuts, and dark chocolate) to ease cravings and mood swings. Opt for lower-impact exercises like Pilates, walking, or light cardio.
Every body is different. Use these tips as a starting point—but also consider tracking your personal patterns using the notes section in your app or a journal. This helps you understand your body, so you can better support it through every phase.
Most importantly, give yourself grace. Focus on goals you can control—like staying hydrated or getting enough sleep—instead of stressing over the number on the scale. Your cycle doesn’t have to be a setback; it can be a tool for deeper connection and smarter self-care.
June 13, 2025
