• Weight Management

Weight Gain During Your Period: Is it Normal?

Medically reviewed and edited by Harmony Vance, APRN

If you're experiencing bloating or some weight gain during or just before your period, you're not alone. It’s common to gain a few pounds at different points in your menstrual cycle. Here’s an overview of why this happens, what amount of weight gain is normal, and how to manage it.

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What is a Menstrual Cycle?

The menstrual cycle is a natural cycle of hormonal changes that a female body goes through each month. While this cycle typically lasts about 28 days, it may vary from person to person. 

The menstrual cycle consists of four phases — each of which brings different hormonal changes that may impact how you feel and how your body functions. 

Menstrual phase

The menstrual cycle starts with the menstrual phase. It begins on the first day of your period and typically lasts three to eight days. The menstrual phase indicates that a pregnancy has not taken place and the thickened lining of your uterus (which would support a pregnancy) is no longer needed. 

The lining is then shed through your vagina — releasing blood, mucus, and tissue. This phase can come with symptoms like cramping, bloating, and mood swings.

Follicular phase

The follicular phase begins on the first day of menstruation and continues until ovulation. It usually lasts 13-14 days. In this phase, your body begins to prepare for a potential pregnancy. The lining of your uterus begins to thicken again, and follicles (tiny sacs) start to grow on your ovaries — changing hormone levels. By the end of this phase, one follicle becomes dominant and gets ready to release an egg. 

Ovulation

This is the part of your menstrual cycle that happens 14 days before your next period starts. This is the time when you are most fertile. During the ovulation phase, the egg travels down the tube that connects the ovaries to the uterus — where it can potentially meet sperm if you’ve had unprotected sex. You may notice a slight increase in body temperature along with more discharge.

Luteal phase

The luteal phase starts right after ovulation and lasts until your next period. During this phase, the spot where the egg was released changes into something called the corpus luteum and releases hormones like progesterone and some estrogen. These hormones help prepare the uterus for a possible pregnancy. If the egg isn't fertilized, the corpus luteum breaks down and causes hormone levels to drop. This drop leads to your period. You may feel bloated and moody — or have tender breasts during this time. This is also known as premenstrual syndrome (PMS).

Causes of Weight Gain During Menstruation

Increased appetite and cravings

During different phases of your cycle, you may crave specific foods like chocolate, chips, or ice cream. These cravings often involve high-calorie, sugary, or salty foods. Giving in to these cravings can add extra calories to your diet — potentially impacting your weight. It’s okay to enjoy treats in moderation; just be mindful of how much you’re consuming and how often.

Water retention and bloating

Hormonal fluctuations during your menstrual cycle (particularly changes in estrogen and progesterone) can lead to water retention. While estrogen can make your body hold onto extra fluid and make you feel puffy or swollen before your period, progesterone can add to that bloated feeling. Bloating itself doesn’t cause fat gain, but it can make your weight on the scale temporarily higher. The extra fluid and gas can also make your clothes feel tighter and give you a puffier appearance. But remember: it’s just temporary!

Digestive changes

The menstrual cycle can also affect your digestive system, including bowel movements. Hormonal fluctuations (especially increased levels of progesterone) can slow down digestion. This leads to constipation. Some people experience diarrhea due to changes in hormone levels or increased sensitivity in their digestive tract. Constipation can cause bloating and make you feel heavier or more uncomfortable. These digestive changes can make your weight fluctuate slightly on the scale, but they’re often just temporary effects rather than changes in body fat.

Managing Weight Gain During Periods

You can handle weight gain during your period by making a few simple lifestyle and diet changes. Gentle exercises, managing stress, and adjusting your diet can help ease menstrual discomfort and keep your weight in check.

How can I manage cravings?

It’s normal to experience cravings during your period. When you have a craving for something sweet or salty, you can try to enjoy a smaller portion of a healthier treat — like a piece of dark chocolate or air-popped popcorn — to satisfy your craving without overdoing it. 

Eating regular, balanced meals can help keep your blood sugar levels steady and make cravings less intense. To do this, you can try to include a mix of carbs, proteins, and fats in each meal. 

Choosing snacks that are high in fiber and protein, such as fruits, nuts, and whole-grain crackers can also help keep you feeling full and satisfied.

What foods should I avoid?

Eating too much sodium can lead to increased water retention. To help reduce your salt intake, you can try to limit or avoid processed foods — which are often high in sodium.

Caffeine and sugar can contribute to bloating. Consider skipping these foods and drinks, especially in the two weeks leading up to your period.

You can also try avoiding certain foods that can cause gas and bloating — such as beans and lentils, cruciferous vegetables (like broccoli, cauliflower, cabbage, and Brussels sprouts), and dairy.

What exercises can I do?

Regular exercise helps reduce bloating and water retention by promoting circulation and helping your body get rid of excess fluids. Physical activity also releases endorphins — which can alleviate mood swings and discomfort associated with your period.

Gentle exercises such as walking, stretching, and yoga can be particularly beneficial during menstruation. These activities help with circulation and reduce bloating without putting too much strain on your body. Core exercises and light cardio can also improve your mood and well-being.

How can I manage stress?

Getting enough sleep and managing stress is essential for overall health and can help manage symptoms of bloating and weight gain. Lack of sleep and high-stress levels can exacerbate hormonal imbalances, which might worsen period-related symptoms.

Relaxation techniques like yoga and meditation can help reduce stress and improve mental well-being. Yoga can also ease physical discomfort and improve circulation, while meditation can help you manage stress and maintain a positive outlook during your period.

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When to Seek Medical Advice

If you’re experiencing weight gain around your period that seems unusual or out of the ordinary, it might be a sign of an underlying health condition. If you:

• Feel constantly tired despite getting enough rest

• Have persistent bloating or swelling that doesn’t seem related to what you’re eating

• Experience big changes in your mood or appetite

• Get irregular or heavy periods 

You may have hormonal imbalances or other underlying health conditions. If you’re experiencing unusual or persistent weight gain related to your period, it’s important to speak with a healthcare professional. Consulting a professional can help you manage period-related weight gain more effectively and ensure you stay healthy.

Conditions that can cause abnormal period-related weight gain

Certain health conditions can cause weight gain that might be linked to your period. 

• Thyroid problems, like hypothyroidism, can slow your metabolism and cause weight gain. 

• Polycystic ovary syndrome (PCOS) affects hormones and can lead to weight gain around the stomach. 

• Conditions like Cushing’s syndrome, which involves too much cortisol, can also contribute to weight gain. 

• Insulin resistance or diabetes can impact how your body handles blood sugar and fat, influencing weight changes.

How LifeMD Can Help

Weight gain associated with your period is typically temporary and can often be managed with some adjustments. However, if the weight gain is chronic or is related to other health concerns, it might be more difficult to manage. This is when LifeMD may be able to help. 

Depending on your eligibility, LifeMD’s Weight Management Program can connect you with board-certified healthcare professionals who can prescribe you GLP-1 medications and support you through every step of your weight loss journey. 

Harmony Vance, APRN

Harmony is a family nurse practitioner and has been caring for patients for over 20 years through various roles in the medical field. She graduated in 2018 with a Master's Degree and a focus on family care.

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