Your Menstrual Cycle is Affecting Your Weight More Than You Think—And That’s Okay

When I was decluttering, I stumbled upon a notebook from years back where I tracked my fitness progress during the pandemic (yes, I succumbed to the Chloe Ting fitness craze). As I flipped through the pages to check my weight logs, I noticed how much my weight fluctuated from week to week. Now that I’m somewhat in my fitness era again, I’ve observed these same patterns. 

I don’t know if it’s just me, but watching the number on the scale suddenly climb despite being consistent can feel a little discouraging. Somewhere in the middle of my usual doomscrolling routine, I came across a video saying how the menstrual cycle can affect body weight—and suddenly, everything started making sense.

As someone who regularly tracks progress, it was reassuring to learn that fluctuations on the scale aren’t always tied to fat gain.

According to OB-GYN Grace Caras-Torres, MD, FPOGS, FPSRM at St. Luke’s Medical Center,  specializing in infertility, reproductive endocrinology, and menopause, the menstrual cycle affects body weight and shape mainly because of hormonal fluctuations, which cause the body to retain more or less water at different points in the cycle. “This means the number you see on the scale often goes up or down, but it’s not really due to gaining or losing fat—it’s just your body shifting fluids,” she explains.

I couldn’t help but wonder: what exactly happens during the menstrual cycle that causes these weight shifts?

It’s not you, it’s your cycle

A 2023 article from the American Journal of Human Biology found that body composition tends to fluctuate during the menstrual cycle, mainly because of fluid retention in the early days of menstruation. It also notes that many women of reproductive age commonly experience bloating, especially at the start of their period.

So if you’re tracking your fitness progress or weight, there’s no need to stress over the occasional jump on the scale throughout the month. “Focus on long-term trends rather than daily numbers,” says Dr. Caras-Torres. “Most of these ups and downs are just temporary water weight, not actual fat gain or loss.”

To tell the difference between water weight and fat, she suggests a few simple checks you can keep in mind:

• You can do the “Pitting Test” to check for water retention by gently pressing your skin. If it leaves a temporary indentation, it may be a sign of puffiness or swelling caused by fluid buildup—often seen in the ankles, fingers, or face. Water weight can also change quite quickly, sometimes going up or down by a couple of pounds within a day or two, unlike fat, which shifts more gradually.

• When the scale tends to spike in the week before your period, it’s often what’s called the “Calendar Rule”—and it’s usually just your hormones at work, causing your body to hold on to more water rather than reflecting actual fat gain.

• Instead of stressing over daily weigh-ins, “Trend Tracking” offers a more grounded way to look at progress. It involves comparing the same phase of your cycle month to month (like Week 2 this month vs. Week 2 last month), so you can filter out normal hormonal fluctuations and focus on more meaningful changes over time.

And beyond the numbers on the scale, these hormonal shifts also affect how your body actually performs. Energy levels, strength, and even workout motivation can vary depending on where you are in your cycle.

Working with your cycle, not against it

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Every woman experiences the menstrual cycle differently—and naturally, that means our bodies can feel and perform differently throughout the month, too. According to Katrina “Katya” Lantin, a health and physical education college teacher at Ateneo de Manila University, researcher, and strength and conditioning coach at Fit Twentyone Performance Center, while no cycle looks exactly the same from person to person, the main drivers behind these shifts are estrogen and progesterone.

Dr. Caras-Torres echoes this, explaining that “estrogen and progesterone work like opposite signals for energy and appetite across the cycle.” When estrogen is higher—typically during the follicular phase and around ovulation—many people tend to feel more energetic, train harder, and experience slightly better appetite control. 

But when progesterone rises during the luteal phase, things can feel a little different. Body temperature and resting energy use may increase slightly, but cravings, fatigue, and mood changes can also become more noticeable, making workouts feel more challenging even if metabolism is slightly higher.

Lantin explains that workouts can feel more difficult during the first few days of menstruation—not necessarily because the body is weaker, but because cramps, bleeding, and fatigue can make training feel more taxing overall.

“During this phase, the goal shouldn’t always be pushing harder,” she says. “Sometimes, it’s about listening to your body and focusing on lighter strength training, low-impact cardio, mobility work, or simply maintaining your routine.”

As estrogen rises during the mid to late follicular phase, energy, recovery, and strength also tend to improve. “This is where I consistently see women perform at their best,” she shares.

Research supports this, too. A 2025 article published in Frontiers in Endocrinology found that many athletes reported feeling their best during the follicular phase, while workouts often felt more challenging during the luteal phase due to higher fatigue and perceived exertion.

Workouts shouldn’t revolve around the menstrual cycle in a rigid or restrictive way. Rather than completely changing your training plan because of your cycle, it’s more about making adjustments the same way you would when you’re lacking sleep, feeling sick, or emotionally exhausted.

Lantin recommends paying attention to perceived effort, or how hard a workout actually feels, rather than forcing intensity for the sake of sticking to a plan. “If symptoms like cramps, fatigue, or poor sleep feel more intense than usual, pulling back isn’t a setback,” she adds. “In many cases, giving your body proper recovery can actually help you perform better in the following weeks.”

Overall, the mid to late follicular phase up to ovulation is often when workouts feel most optimal, while the late luteal phase and early days of menstruation can feel more demanding on the body. And the impact doesn’t stop at movement—it also shows up in appetite, cravings, and the way your body responds to food throughout the cycle.

Why ramen hits different before your period

Ever notice how, right before your period, you’ll do almost anything just to satisfy your craving for a Dubai chewy cookie or a warm bowl of ramen?

According to Celine Kam, RND, a licensed nutritionist-dietitian and clinical research professional,  these cravings are especially common in the luteal phase, when hormonal shifts can influence mood and energy regulation.

As estrogen decreases and progesterone rises, serotonin levels may drop, which can affect mood and increase the desire for quick sources of energy. “This is why many people gravitate toward comfort foods,” Kam says, “The body is not lacking discipline, it’s responding to physiological changes.”

Caras-Torres agrees that it’s a normal, predictable response. “The most sustainable approach is to honor these cues without overcorrecting,” she says, suggesting a slight increase in intake through nutrient-dense foods like protein, fiber-rich carbohydrates, and healthy fats to help support blood sugar and mood, while avoiding uncontrolled overeating.

Many people benefit from a short “maintenance bridge” instead of a strict calorie deficit—adding roughly 150–200 calories during this phase can help curb binge–restrict cycles and support consistency. Working with cravings (like dark chocolate for magnesium or salty foods for mineral balance), along with prioritizing sleep and tracking cycle patterns, can also help manage hunger without rigid restriction.

Kam shares that tracking the menstrual cycle through an app or calendar can help guide nutrition choices more effectively, as it may differ per cycle and per person.

The nutrition you need at every point in your cycle

During menstruation, the focus is replenishment—especially iron lost through bleeding. “Iron-rich foods like lean meats, eggs, legumes, and leafy greens, paired with vitamin C–rich foods such as citrus and tomatoes, help improve absorption,” she says. “Omega-3s may also help ease inflammation and cramps, while vitamin K supports blood clotting.”

As estrogen begins to rise in the follicular phase, energy levels often follow—making this a natural window for more balanced meals built around complex carbohydrates, lean protein, and healthy fats. Whole grains, cruciferous vegetables, fermented foods, and leafy greens can further support digestion and hormonal balance.

Around ovulation, when estrogen peaks, Kam emphasizes maintaining variety and nutrient density to sustain energy and overall well-being.

In the luteal phase, rising progesterone often brings increased appetite and cravings. Fiber-rich carbohydrates like whole grains and legumes, paired with balanced meals, can help steady hunger and support mood throughout this stage.

A 2023 article in Nutrition Reviews notes that energy intake may naturally shift across the menstrual cycle, tending to dip around ovulation, when estrogen is highest, and increase during the luteal phase as progesterone rises. “Weight and appetite changes across the menstrual cycle are often misunderstood,” says Kam. “Many of these shifts are driven by normal hormonal fluctuations rather than actual fat gain.”

Rather than responding with strict calorie adjustments, Kam emphasizes a more intuitive approach—listening to hunger cues and prioritizing nutrient-dense foods that support both energy and satiety.

“Instead of restricting, focus on balanced, satisfying meals,” Kam shares. “Prioritizing protein and fiber can help improve fullness, while hydration and mindful eating can help distinguish physical hunger from emotional cravings.” Small, supportive choices, like nutrient-dense snacks such as fruits, nuts, seeds, or even a bit of dark chocolate, can also help satisfy cravings without creating a sense of deprivation.

Understanding the shift

At the end of the day, maybe it’s not really about the fluctuating number on the scale or fat gain at all. It’s just your body doing its thing every month.

It’s not a discipline issue. It’s not a lack of control. It’s just your cycle.

There’s actually a lot more going on underneath it—shifts driven by hormones, not effort or willpower. And for women, that makes weight a little more complicated than the usual “eat less, move more” idea.

Some days you feel lighter, stronger, more on top of things. Other days, everything feels heavier for no clear reason (except there actually is one). Your body is just moving through its cycle like it always does.

So maybe it’s less about trying to keep the number perfectly steady or maintaining a constant trajectory every day, and more about understanding why it moves in the first place.

Sometimes what feels like inconsistency is just your body being… a body. And that’s okay.