Illustration by Emma Günther
Do you gain weight on your period? Here's what to know.
Why you might see weight changes on your period and how to feel at ease with them
Trigger warning: This article discusses topics related to weight changes and body fluctuations.
If you’ve ever noticed your jeans fitting a bit tighter or the scale tipping up around your period, you’re not alone. Many people experience temporary weight changes during their cycle, and while it might feel frustrating, it’s also completely normal and expected (1). Understanding why this happens—and knowing that it’s likely not permanent—might help you feel a bit more at ease with your body. Are you holding yourself to unrealistic standards? Going through these changes might also be an opportunity to reflect on your relationship with food and body expectations.
How hormones affect your body before your period
In the days leading up to your period, hormone levels shift significantly (2). Estrogen decreases, while progesterone peaks during the luteal phase, which is the time between ovulation and the next period (2). These hormonal changes might make you hungrier than usual and tell your body to retain more water, leading to natural fluctuations in weight (1,3,4). Understanding these changes might make it easier to appreciate your body’s rhythms instead of feeling frustrated by them.
Do hormones affect appetite and cravings?
Estrogen and progesterone can work together with other hormones to make you hungrier (5,6). Changes in these hormones during the luteal phase can increase appetite and cravings, often for high-calorie or comforting foods (3). This isn’t a random urge—your body may actually need the extra energy as it prepares for menstruation (7). Research shows that people consume around 168 additional calories daily during this phase (8). Serotonin—the brain’s “feel-good” neurotransmitter—also drops around this time. This might make you reach for high-carb foods, since carbohydrates help boost serotonin (9,10). Recognizing this pattern can help you listen to your body’s needs and nourish yourself without the guilt.
Why you might notice weight changes and bloating
Hormonal shifts don’t just affect appetite—they also impact water retention (11). The rise in progesterone during the luteal phase can cause the body to retain more water, leading to bloating or a feeling of heaviness (11). Research shows that this “weight gain” is usually due to fluid retention, not fat gain, and typically goes away after you start your period (4). One small study of 42 people with periods showed that it’s common to gain one pound (0.5 kg) during the luteal phase (1). So while these weight changes may feel noticeable, they’re usually temporary and part of the body’s natural rhythm.
Meeting your body’s energy needs supports your cycle
Food gives your body the energy you need to survive (and thrive). Making sure your body gets enough energy isn’t only about feeling good day-to-day—you can’t have periods if you don’t eat enough (7). If caloric intake is too low or physical demands are too high (as is often seen in elite athletes), it can stop your body from making the hormones it needs and can make your menstrual cycle unpredictable (12).
Functional hypothalamic amenorrhea (FHA) is a condition where people don’t have periods because their bodies don’t have enough energy to sustain it. It can happen when a person is physically active, doesn’t eat enough calories, and/or is under extreme stress (7,12). A study on U.S. Marine recruits found that more than 8 in 10 participants stopped menstruating because they didn’t eat enough calories or get enough sleep to meet the demands of training (13). This demonstrates just how important nutrition and rest are for the menstrual cycle.
What’s a “normal” amount of weight gain during the period?
Because all bodies are different, there’s no set “normal” when it comes to period weight gain. Some people might not notice any change in weight, while others could gain as much as five pounds (2.3 kg). This increase is usually due to hormonal changes that cause water retention and bloating, both of which usually go away once your period starts (4,8).
It’s also worth remembering that weight fluctuations are typical during certain life phases. During puberty, pregnancy, and perimenopause, hormonal shifts can lead to changes in body composition, appetite, and fluid retention (14,15). These changes reflect your body meeting new demands. Embracing these shifts as a natural part of life might help you maintain a healthier, more compassionate relationship with your body (16).
Uncover patterns with Clue
When it comes to understanding your unique cycle, tracking changes can make a big difference. With Clue, you can track experiences like weight loss/gain, mood, bloating, and cravings to get a clearer picture of your cycle and how it affects your body. Tracking regularly helps you see patterns, so if you notice that cravings or weight gain tend to occur at specific times, you’ll know they’re part of your cycle and not permanent changes.
By keeping track of these experiences over a few cycles, you might start to notice the points in your cycle when you’re more likely to experience water retention or shifts in appetite. This insight can help you anticipate what’s coming and feel more prepared and confident in managing these changes.
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How to manage the feelings (and the scales)
Even when you know it’s temporary, seeing or feeling weight gain can still be hard because of diet culture and what we’ve been taught about the “perfect” kind of body (17). Understanding that weight changes, cravings, and other shifts are natural makes it easier to meet your body’s needs without judgment. Here are some strategies to help you feel comfortable in your body during this time:
Stay hydrated: Drinking more water might seem counterintuitive when you’re retaining it, but staying hydrated actually helps your body release excess water (18,19).
Eat mindfully: Cravings for high-carb or high-sugar foods are normal (19,20). Honor these cravings with foods that feel good to you, without judgment or guilt. Instead of restricting yourself, aim to enjoy balanced choices that feel satisfying.
Gentle movement: Light exercise, like a walk or stretching, can help relieve bloating and boost your mood (18).
Focus on fiber and potassium: Foods rich in fiber (like fruits, vegetables, and whole grains) and potassium (such as bananas and leafy greens) can help regulate digestion and reduce bloating (3).
Wear comfortable clothing: Instead of fighting the natural bloating that comes with this time, consider wearing pants a size bigger for these days or choosing dresses or tunics that feel less restrictive.
Practice body kindness: Remember, these shifts are part of a natural cycle and do not define your body. Practicing positive self-talk or engaging in activities that make you feel good can be powerful tools for nurturing a positive body image.
When is period weight gain a cause for concern?
Generally, period-related weight gain is temporary and nothing to worry about. If you notice significant or persistent weight gain that doesn’t resolve after your period, it’s worth observing other changes, too. If you’ve recently gained weight and have other symptoms like intense bloating, severe pain, or digestive changes, it could be a good idea to talk to a healthcare provider. Persistent or unexplained weight gain could indicate other health issues, such as changes in how your thyroid is functioning, or conditions like polycystic ovary syndrome (PCOS) (21,22). Keep in mind that weight changes are also normal and expected during different life stages like puberty, pregnancy, and perimenopause (14,15).
Learning to appreciate your body
In a world that often promotes narrow beauty standards, learning to love your body can be challenging. Fatphobia and weight bias, reinforced by diet culture, can lead to unrealistic body expectations (23,24). Recognizing that your body naturally changes during your cycle can be a powerful way to push back against these biases. Instead of viewing these fluctuations as something negative, try reframing them as part of your body’s normal rhythm and functioning. Embracing body diversity and practicing self-kindness can foster a healthier body image and lessen the influence of diet culture (23). Celebrating what your body can do—rather than how it looks—can make a big difference to your confidence, especially during times of change (24).
Embrace the fluctuations
Throughout your cycle, it’s normal to experience shifts in weight, appetite, and energy. These hormonal fluctuations are your body’s natural responses to supporting its needs. Staying hydrated, enjoying satisfying foods, engaging in gentle movement, and wearing comfortable clothing can all help you navigate these changes with ease.
By learning to appreciate your body’s rhythms, you can move away from diet culture’s unrealistic pressures and embrace self-care, kindness, and body respect. So, next time you notice these natural shifts, try approaching them with compassion and remind yourself that your body deserves acceptance—every step of the way.
