Ever woken up feeling like you gained 10 pounds overnight? Does this feeling often coincide with your period? 😫
You're not alone! Those "fat days" hit most of us - when you feel bloated, heavy and just... bleh in your own skin.
Let's break down what's actually happening (spoiler: you haven't actually gained fat overnight!)
The Science Behind "Fat Days" and Weight Gain during Your Period
Your hormones are playing tricks on you! During your menstrual cycle, hormone fluctuations can cause you to retain up to 5 pounds of water weight. Your body also experiences changes in cortisol, serotonin, and progesterone levels that affect how you look and feel.
Water Retention 💧
High sodium intake causes your body to hold water to maintain balance, and surprisingly, dehydration makes your body retain even more water. PMS triggers additional fluid retention due to hormonal changes, and certain foods can cause temporary inflammation and bloating.
Stress Impact 😅
When stress hits, your body releases cortisol, which can increase water retention and trigger cravings for high-calorie foods. This stress hormone also disrupts sleep patterns (leading to more stress eating) and reduces motivation for exercise.
Practical Solutions That Actually Work
Smart Hydration Strategy: Drink 8-10 glasses of water daily, starting your morning with a large glass. Reduce your caffeine intake, and try adding lemon to your water for natural detoxification.
Strategic Exercise: Aim for 150 minutes of moderate exercise weekly, including both cardio and strength training. Don't skip workout days during PMS or ovulation - just modify intensity. Even a 10-minute walk can reduce bloating and improve your mood.
Food Choices That Help: Focus on potassium-rich foods like bananas, sweet potatoes, and leafy greens like spinach or kale. Choose complex carbs over simple sugars, and include anti-inflammatory foods in your diet. Pay attention to food sensitivities that might trigger bloating.
Track Your Patterns 📱
Most women experience "fat days" around predictable times in their cycle, particularly during their period. Start noting when bloating occurs and which foods trigger discomfort. Understanding your patterns helps you prepare and manage these days better.
When to Seek Help
If bloating is severe or constant, or if weight fluctuations exceed 5-7 pounds (3.2 kilos), consider talking to a healthcare professional. The same goes for when symptoms significantly impact your daily life or you notice changes in your eating patterns.
Remember this...
Your body is AMAZING and these feelings are temporary! What matters is how you feel and what your body can do, not how it looks on any given day.
Want support on your fitness journey? Join the FWH Fitness community! I'd love to help you understand these challenges and provide practical solutions to help you feel strong and confident - even on those tough days. 💕
Lots of love,Â
Farzana xÂ
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