Wednesday, March 23, 2016

Women and Water Weight

On a monthly basis, for every fertile pre-menopausal woman, there is an Aunt Flow (sorry TMI). Personally, the flow bugs me less unlike the extra baggage that comes with it consistently, I refer to the "water weight" or bloating that accompanies TOM.

I feel really discouraged seeing my weigh ins going back and forth, up and around the same numbers. It can be as bad as over 3lbs (1.5kg) during this period, I know that I will loose the so called "water weight" the following week but I really wish to be out of this jingling over the same weight range for months.

It is a fact that right now I am in a plateau of some sort but the spike during periods gets to me a lot and I could start bingeing if care is not taken and some mental exercise done to curb it. 

I also realized that a few days before TOM, the morale to exercise and energy levels are so low and the week after TOM brings on some unexplained hunger that keeps me eating without caution.


google

SELF Magazine has helped to explain the magic that happens to bring on the cravings, bloating, weight gain and loss during a woman's cycle. It goes thus:

Menstruation: When your period starts to flow, chances are you feel crampy, bloated, fatigued and moody. On the plus side, when you’re actively bleeding, your body is sloughing off the uterine lining and preparing for a fresh cycle. As the days go on, hunger and cravings dissipate, you lose the bloat (and any excess pounds). In fact, you’re at the lowest weight of the month right after you stop bleeding. Enjoy it while you can!

Follicular Phase: Whether you’re trying to get pregnant or not, the follicular phase is all about fertilization. Your body is working hard to naturally select the perfect egg (at least for this month), and estrogen levels are on the rise. Unfortunately, estrogen and weight gain often go hand in hand. What’s more, as the uterine lining gets thicker to welcome a fertilized embryo, you may tack on a little weight as a result (think one-quarter to one-half pound).

Ovulation: As you near ovulation, you may feel more energized and in tune with your body. But you may notice some bloating and fuller breasts, too — and that equals more weight gain! Some women experience water gain in response to hormones during this time of their cycle.

Luteal Phase: The beginning of this phase is relatively uneventful. Any ovulation-related bloat usually vanishes within a few days. But then, a few days later, the PMS-madness begins. Not only will you feel hungrier (as your body prepares to support a potential pregnancy), but you’re also more likely to crave salty, sugary and fatty snacks — and that can pack on the pounds. In these few days, eating big could add 1 or 2 pounds of fat.

Keep in mind that every woman (and every cycle) is different. If you’re taking birth control pills, hormone prescriptions or fertility drugs, some of these weight changes may be magnified (others may be muted). Just take stock of how your body reacts throughout your cycle so you’re in tune with what’s “normal” for you. And don’t sweat a few extra pounds. Chances are, they’ll disappear after a few days (no matter where you are in your cycle).\



Remedies as outlined by e-how:

Diuretic use. Take an over-the-counter diuretic to quickly flush water from your body and decrease fluid retention. Medications such as Midol relieve symptoms related to menstruation (cramps and headache); and also include a diuretic to ease bloating.

Increase fluid intake. Drink plenty of fluids to stimulate your kidneys and relieve fluid retention. Consume six to eight glasses of water a day. I take a lot of water.

Modify sodium intake. A high-sodium diet increases water retention during your period. To reduce or eliminate bloating, decrease your sodium intake to 1,500 mg a day. Fact

Eat to lose water weight. Certain foods have a high water content, and eating these prompts the release of extra water from your body. Consume watermelon, lettuce, cucumbers and berries to lose water weight. Eat your water

Choose potassium-rich foods. Along with eating foods with a high fluid content, potassium-rich foods such as bananas and apricots regulate the fluid level in your body and get rid of excess water. Some vitamins can help at this point too because foods like bananas raises carbs alert.

Exercise more. Frequent exercise prompts sweating, which releases excess fluids in your body. Get active during your period to alleviate water weight. Strive for 30 minutes of exercise per day to relieve fluid retention and bloating. I recommend more than 30 minutes at this point.

Reduce your carbohydrate intake during your menstrual cycle to reduce fluid retention. Carbohydrates bind with water, and this response results in increased weight. Eat a low carb diet during your period to alleviate excess water--no more than 20 to 30g a day. I normally love to increase my protein intake during these days and I always have good rewards for that.

Drink small amounts of caffeine. Caffeine is a diuretic and a natural remedy for fluid retention. Drink an 8-oz. glass of soda, coffee or tea to get rid of excess fluid in your body.

Increase exercise intensity. This is the time to workout more especially some high impact exercises if it is good for you. For me exercises like plyometrics and high intervals training is what I do, these help me to burn some extra pounds.

Mind over Matter: I am adding that you should prepare your mind for the cravings, know that they will come and delaying the gratification will help you overpower that unwanted pounds earlier before they even happen.

I am going to try this new knowledge with my next cycle and I hope to bring a better result on the scale.

Thanks for reading.

One of my new recipes, Yamarita, Scotch pepper & egg sauce

No comments:

Post a Comment