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Whether it’s cramps, mood changes, acne, junk food cravings, or just an all-around “blah” feeling, getting your period is no picnic.
Unfortunately, weight gain is also a natural occurrence with menstruation, and it’s super-annoying. But the more we understand why period weight gain happens, the easier it is to deal with this pesky symptom.
The most important things to remember about period weight gain are a) it’s temporary, b) it’s the result of hormone changes, and c) it shouldn’t be a cause for worry.
People typically experience period weight gain the week before and during their period, says Dorothy Bestoyong, DO, an OB/GYN based in Orlando, Florida. Keep in mind, though, that this will not be the case for everyone, as “some may not notice a significant difference,” she says. Weight gain that occurs during the week before your period (aka the luteal phase) is also a common symptom of premenstrual syndrome (PMS). As many as 3 out of 4 menstruating women have experienced PMS in their lives — which is a long way of saying both PMS and period weight gain are extremely common.
Rescripted's very own Co-Founder and Chief Creative Officer, Kristyn Hodgdon, shared her experience with period weight gain: "Growing up in the ’90s, surrounded by diet culture, it’s still tough for me to accept that my body does its own thing, especially around my period. Gaining weight during my cycle makes me feel out of control, like my body’s betraying me. But knowing it’s totally normal and temporary helps me cut myself some slack. It’s not me failing — it’s just my hormones doing their thing."
Why does period weight gain happen in the first place?
In a word, hormones. “The weight gain due to periods is mainly water weight/water retention and fluctuations due to hormone changes,” explains Dr. Bestoyong. Specifically, significant drops in progesterone and estrogen — which occur during the luteal phase of your cycle — can cause bloating/water retention. On top of that, Dr. Bestoyong confirms that these progesterone changes can “specifically increase appetite as well” (those food cravings are no joke!).
Speaking of food cravings, this symptom, along with dehydration, can also result from drops in magnesium levels, which occur at the start of your period. This is why you may specifically crave sugary and other junk foods during this time.
Preventing period weight gain
While Dr. Bestoyong reiterates that PMS- and period-weight gain is “temporary and nothing necessarily to worry about,” she also says there are some steps people can take to reduce their symptoms.
“There are certain anti-inflammatory medications with mild diuretics that help with the bloating/water weight retention,” she says. (Midol Complete is a good example.) But more importantly, she says, the best thing anyone can do during this time is to “stay hydrated.”
She also recommends avoiding highly processed/high-sodium foods and drinks, as they can cause bloating. In addition, she advises regular exercise and magnesium supplements as they can help with water retention.
Magnesium supplements can also potentially help combat those pesky sugar/junk food cravings. As always, speak to your healthcare provider before trying a new supplement.
Keeping period weight gain in perspective
While annoying, “try to remember that period-related weight gain should be temporary and nothing to be overly concerned about,” says Dr. Bestoyong. “It is the body adapting and responding to the hormone fluctuations during the menstrual cycle.” But, if you do find you’re steadily gaining weight, “and it’s not just a few pounds that they gain transiently, it is important to speak with [your] doctor to see if there are other causes for the steady weight gain.”
Dr. Bestoyong emphasizes the importance of being prepared if period weight gain is an issue for you: “Implement slight changes to help manage [period weight gain], and be conscious of the changes in the body so [you] can prevent significant discomfort during this time.”
Sarene Leeds holds an M.S. in Professional Writing from NYU, and is a seasoned journalist, having written and reported on subjects ranging from TV and pop culture to health, wellness, and parenting over the course of her career. Her work has appeared in Rolling Stone, The Wall Street Journal, Vulture, SheKnows, and numerous other outlets. A staunch mental health advocate, Sarene also hosts the podcast “Emotional Abuse Is Real.” Subscribe to her Substack, the Critical Communicator, and follow her on Instagram, BlueSky, or Threads.