How to Lose Belly Fat During Periods?

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How to Lose Belly Fat During Periods? This is a question than many women have.

Menstruation, commonly known as a period, can be accompanied by a range of physical and emotional changes for women.

For some, it may also be a time when they experience bloating and discomfort in the abdominal area.

While it’s normal to have temporary changes in weight and body composition during your period, there are steps you can take to manage belly fat and maintain a healthy lifestyle.

In this blog post, we will explore strategies to help you lose belly fat during periods.

How to Lose Belly Fat During Periods

Why is it hard to lose weight while on period?

Losing weight can be challenging for some women during their menstrual cycle. It happens because many cahanges as physiological and hormonal occur in the body.

Here are a few reasons why is so hard to lose weight while on period:

Water Retention: Hormonal fluctuations, particularly an increase in estrogen and progesterone levels, can lead to water retention during the menstrual cycle.

This can cause temporary weight gain and a bloated feeling, making it harder to see progress on the scale.

Increased Food Cravings: Many women experience changes in appetite and food cravings during their menstrual cycle, particularly for carbohydrate-rich and sugary foods.

These cravings can make it harder to stick to a calorie-controlled diet, leading to increased calorie intake and potential weight gain.

Hormonal Effects on Metabolism: Hormonal changes during the menstrual cycle, specifically a decrease in basal metabolic rate (BMR) during the luteal phase, can impact energy expenditure.

This means that your body may burn fewer calories at rest, making weight loss more challenging.

Emotional Factors: Mood swings, fatigue, and discomfort associated with menstrual symptoms can affect motivation, emotional well-being, and adherence to a weight loss plan.

Emotional eating or a desire for comfort foods may arise during this time, leading to increased calorie intake.

Is it normal to have belly fat during my periods?

Yes, it is normal to have belly fat during periods. It is more common than you think.

Many women experience temporary belly bloating and abdominal discomfort during their menstrual period.

This can give the perception of increased belly fat or a “bloated” appearance.

During this time, hormonal changes can also influence appetite and food cravings, leading to increased food intake, particularly of carbohydrate-rich and sugary foods.

Consuming larger quantities of food or foods that promote water retention can contribute to temporary belly bloating.

It’s important to note that belly bloating during your period is typically temporary and should subside as your menstrual cycle progresses. It is not indicative of long-term belly fat gain.

If you are concerned about persistent belly fat or weight gain outside of your menstrual cycle is good looking for some professional advice.

Is weight gain normal during my period?


Weight gain is a common to happen for many women during their menstrual period, primarily because of water retention and hormonal fluctuations.

For some women during their mestruation they will not some belly fat, others will only note a increase in their weight.

This happen because some women has more inclination to acumulate liquids aroudn their belly. Others has it around their whole body.

It’s important to note that the weight gain experienced during your period is usually temporary and not indicative of long-term fat gain.

Once your period ends and hormone levels stabilize, the water retention and associated weight gain typically resolve.

Can you still lose fat on your periods?

Yes, it is possible to lose fat during your menstrual period.

While hormonal fluctuations and temporary bloating may make it more challenging to see immediate progress on the scale, fat loss can still happen.

Here are a few things to keep in mind:

Look at your weight loss progress over a longer period rather than solely focusing on weekly or monthly fluctuations.

Fat loss is a gradual process, and it’s important to consider the overall trend over time.

Stay consistent with your healthy eating and exercise habits.

A well-balanced diet and regular physical activity are key factors in achieving fat loss. Stay committed to your goals, even during your period.

Remember that stress can affect weight management and overall well-being.

Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in hobbies, or seeking support from loved ones

It’s important to focus on overall health, well-being, and sustainable lifestyle changes rather than solely fixating on the number on the scale.

Should you eat more or less calories on your period?

There is no one-size-fits-all answer regarding whether you should eat more or fewer calories during your period.

The calorie needs during your period can vary from person to person.

Some women may experience increased appetite and food cravings, while others may not notice significant changes.

The key to lose belly fat during your mestruation is to listen to your body’s hunger and fullness cues and adjust your calorie intake accordingly.

Calorie needs vary based on factors such as age, gender, weight, height, activity level, and metabolism.

It’s essential to focus on meeting your individual nutritional needs rather than adhering to a specific calorie target.

Regardless of whether you eat more or fewer calories during your period, it’s important to prioritize a balanced and nutrient-dense diet.

Ensure you’re getting adequate amounts of protein, carbohydrates, and healthy fats, along with essential vitamins and minerals.

How can I burn calories during my periods and lose belly fat?

During your period to burn calories you can engage in various activities and support your overall well-being.

Remember, the key to burn calories ( and also belly fat) is to find activities that you enjoy and can sustain over time.

Consistency is important for long-term success.

Also, listen to your body and adjust the intensity and duration of your workouts based on your energy levels and any physical discomfort you may experience during your period.

Lastly, it’s crucial to maintain a well-balanced diet and prioritize self-care during your period.

Getting adequate rest, managing stress, and nourishing your body with healthy foods will support your overall health and well-being.

What exercises should I do during my period to lose weight?

What exercises should I do during my period to lose weight

We have here a list of exercises you should do to lose weight during your periods:

Cardiovascular Exercise: Engage in aerobic exercises such as brisk walking, jogging, cycling, swimming, or dancing. These activities elevate your heart rate and help burn calories.

High-Intensity Interval Training (HIIT): HIIT workouts involve alternating between intense bursts of exercise and short recovery periods.

This type of training can be effective for burning calories in a shorter amount of time.

Strength Training: Incorporate resistance training exercises into your routine.

Building lean muscle mass can increase your metabolic rate and help burn calories even at rest.

Use dumbbells, resistance bands, or bodyweight exercises to target different muscle groups.

Group Fitness Classes: Join group fitness classes like Zumba, kickboxing, or aerobics.

These classes provide a fun and energetic environment while helping you burn calories.

Outdoor Activities: Take advantage of outdoor activities such as hiking, jogging, or playing sports like tennis or soccer.

These activities not only burn calories but also allow you to enjoy nature and fresh air.

Yoga or Pilates: These activities may not burn as many calories as intense cardio workouts, but they can still contribute to overall calorie expenditure while promoting flexibility, strength, and relaxation.

Household Chores: Engage in household tasks that require physical activity, such as cleaning, gardening, or rearranging furniture.

These activities can be surprisingly effective in burning calories.

How many extra calories a day do you burn on your period?

The number of extra calories burned during your period can vary from person to person and may not be significant enough to have a substantial impact on weight loss or gain.

Hormonal fluctuations and changes in metabolism during the menstrual cycle can influence energy expenditure, but the specific calorie difference is difficult to quantify accurately.

Some studies suggest that the increase in calorie expenditure during the menstrual cycle may range from 2% to 11% higher than during the rest of the month.

However, it’s important to note that this increase is relatively modest and may not translate into a significant number of extra calories burned per day.

What phase of your cycle do you burn the most calories?

The phase of your menstrual cycle during which you burn the most calories can vary from person to person. However, there are a few general patterns that can be observed:

Follicular Phase: The follicular phase occurs in the first half of the menstrual cycle, starting from the first day of your period and lasting until ovulation.

During this phase, estrogen levels gradually rise, which can have a slight thermogenic effect, potentially increasing calorie burn.

Additionally, some women may experience increased energy levels during this phase, which could lead to more physical activity and calorie expenditure.

Ovulation: Ovulation usually occurs around the middle of the menstrual cycle.

During this time, the body experiences a surge in luteinizing hormone (LH), which triggers the release of an egg from the ovary.

While there isn’t strong evidence to suggest a significant increase in calorie burn specifically during ovulation.

Some women may feel more energetic and engage in higher-intensity physical activities, which can contribute to increased calorie expenditure.

Luteal Phase: The luteal phase follows ovulation and lasts until the start of the next menstrual period.

During this phase, progesterone levels increase, which can cause a slight rise in basal body temperature and metabolic rate.

However, the increase in calorie burn during the luteal phase is typically not substantial.

It’s important to note that the variations in calorie burn throughout the menstrual cycle are generally modest and may not significantly impact overall weight loss or weight gain.

So, what is the conclusion about how to lose belly fat during periods?

Losing belly fat during periods is not a targeted process, as weight loss and fat loss occur throughout the body as a whole.

But to lose belly fat during periods you will need patience. Sustainable weight loss and fat reduction take time.

Stay consistent with your healthy habits, be patient with the process, and avoid quick-fix solutions that promise rapid results.

Focus on long-term lifestyle changes that promote overall health rather than short-term fixes.

Before you go, we have on recommendation for you…

Are you curious to uncover the truth about junk food and its effects on our health? Look no further! We highly recommend watching the thought-provoking YouTube video titled “Junk Food: The Dark Side of the Food Industry“. In this captivating video, you’ll gain valuable insights into the hidden dangers of processed foods, sugar, and additives.

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