Along with the cramps and weird food cravings, weight gain is often inevitable to women during their menstruation cycle. However, while weight gain is common, it doesn’t have to be a given part of your lifestyle. By following some basic guidelines, you can learn how to keep your weight in check during your menstruation cycle.
Exercise Every Day
One of the best way to prevent weight gain during your menstruation cycle is to exercise every day. Exercise is not only great in that is can effective help you maintain your ideal weight, but is also has numerous other health benefits, including aiding in the treatment and prevention of cardiovascular disease, stroke, and even some types of cancer. For best results, try participating in cardiovascular exercise for at least 60 minutes five to seven days per week. Cardiovascular exercise includes things like walking, jogging, biking, or swimming, and has found to be most effective in preventing weight gain. While strength training may help you tone up, adding more muscle to your body may actually cause your weight to go up. Finally, for some people, exercising for sixty minutes a day may seem impossible. If this sounds like you, try breaking the time up into several smaller sessions, such as four fifteen minute walks. Research has found that performing several small sessions during the day will provide you with the same benefits as one long session.
Follow the Food Guide Pyramid
Next, be sure to follow the food guide pyramid in order to prevent weight gain during your menstruation cycle. According to the USDA, you publishes the food guide pyramid, you should eat six to 11 whole grains per day, along with two to three servings of fruits, lean meats, and dairy products, three to four vegetables, and oil only in moderation. In addition, sugary sweets such as cakes, cookies, and pies should be eaten only in moderation, or for best results, avoided altogether. As with exercise, sticking to these guidelines will not only be able to help you effectively maintain your weight, but will also ensure an altogether healthier lifestyle. If you have additional concerns about the types of foods you should be eating, you may want to consult with a registered dietitian. He or she should be able to tell you exactly what foods are best for you.
Keep a Journal
Finally, you shoul be sure to keep a journal tracking your menstruation cycle and your current weight. Be sure to also include any exercise you did on each day, including how long and what type of exercise was performed, along with an exact description of all foods eaten. This will help you to determine what types of diets and exercises work best to help you maintain your current weight. While it may seem time intensive initially, it is really an effective tool at helping you to maintain or even to lose weight.