Many women experience mood changes and physical symptoms prior to the beginning of their menstrual cycles. Commonly referred to as PMS, premenstrual syndrome may include food cravings, bloating and weight gain. While fluctuating hormones can make losing weight difficult during the premenstrual phase, it is possible to keep your diet on track.
Step 1
Set realistic weight loss goals. While fad diets can limit your intake of healthy nutrients, they can also be difficult to maintain during the premenstrual stage. When starting a diet, aim to lose about 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you consume every day. This gradual weight loss goal can help you stick to your diet throughout the month by allowing a large variety of nutritious and filling foods. Use a calorie counter to keep track of your caloric intake during the entire month, including your premenstrual phase.
Step 2
Remove all junk food temptations from your surroundings prior to your premenstrual phase. Toss out any foods that commonly derail your diet when premenstrual syndrome cravings kick in. Avoid eating foods that contain trans fats, refined sugar, alcohol and salt. These substances can worsen mood swings and increase water retention and bloating.
Step 3
Consume a diet rich in complex carbohydrates during this hormonal phase. The American Congress of Obstetricians and Gynecologists advise that consuming carbohydrates may help to reduce food cravings and mood symptoms. Choose whole grain products when selecting bread, cereals and pasta products. Include brown rice, beans, lentils, barley, low-fat yogurt and leafy green vegetables. Continue to monitor your calories to maintain a steady weight loss.
Step 4
Divide your daily food consumption into several small meals, rather than three large ones. This practice can help keep your blood sugar stable during your premenstrual phase. Eat six small meals throughout the course of each day.
Step 5
Participate in regular aerobic exercise. Exercise for at least 30 minutes each day before and during your premenstrual phase. In addition to increasing your caloric burn, aerobic exercise may help reduce feelings of fatigue and depression, symptoms often associated with premenstrual syndrome. Brisk walking, cycling, running and swimming can take your mind off your cravings and help you maintain your weight loss. When you find yourself craving unhealthy snacks, get out and get moving to avoid giving in to temptations that may sabotage your weight loss success.
Things You'll Need
- Calorie counter
Member Comments