Working With Your Cycle: How Your Period Affects Your Workouts

As a woman trying to lose weight, you’ve definitely experienced frustrating weeks when your usual diet and exercise routine suddenly feel ‘off‘ or impossible to maintain. Despite following the same routine as always, you notice increased appetite or cravings, water retention, bloating, or a complete lack of energy for your workouts. This isn’t your imagination—it’s your hormones at work.

Understanding the Hormonal Impact on Weight Loss

Monthly hormonal fluctuations significantly influence your body’s metabolism, energy levels, appetite regulation, and even how you store fat. These changes can create inconsistent patterns that make weight loss harder and can be disheartening.

However, by understanding how your body changes throughout your menstrual cycle, you can adjust your approach to work with your hormones rather than against them. This hormone-aware approach to fitness and nutrition allows you to steer your workouts and food based on your body’s natural rhythms.

Let’s explore the four phases of the menstrual cycle and how you can tailor your training and nutrition strategies for each phase to support your weight loss journey.

Phase 1: Menstrual Phase (Days 1-5)

During this phase, both oestrogen and progesterone are at their lowest levels as your body sheds the uterine lining.

Energy Levels

Energy tends to be at its lowest point during the first few days of your period, primarily due to potential iron loss from menstrual bleeding. Most women experience fatigue, more so if they struggle with heavy periods.

Sleep Patterns

Some women report disturbed sleep during this phase, which can further deplete energy reserves and increase cravings for sugary, high-carbohydrate foods. Try to prioritise quality sleep and stick to your bedtime routine – consistency matters when it comes to your rest!

Appetite and Cravings

You may notice increased hunger during this phase. Your body requires additional energy to manage the physical demands of menstruation. Cravings for iron-rich foods and carbohydrates are common as your body works to replenish lost iron and energy stores.

Training Considerations

• Focus on gentle movement rather than high-intensity workouts during the first few days, especially if you experience significant discomfort
• Light walking, yoga, and stretching are excellent options for maintaining movement without overtaxing your body
• As energy improves later in this phase, you can gradually increase intensity
• Avoid core work (ab exercises etc.) as this can be really uncomfortable during this phase
• Lift lighter weights and focus on higher rep ranges as you may not feel as strong as usual

Nutritional Recommendations

• Prioritise iron-rich foods like leafy greens (spinach), lentils, and lean red meat (steak, low fat mince) to replenish lost iron
• Include complex carbohydrates such as sweet potatoes, brown rice, and oats to support energy levels
• Stay well-hydrated to manage bloating and support overall wellbeing
• Consider magnesium-rich foods like dark chocolate, nuts, and seeds to help ease cramping

Phase 2: Follicular Phase (Days 6-14)

As oestrogen levels rise during this phase, you’ll likely notice significant improvements in your energy and overall sense of wellbeing – you’ll feel more like your happy self!

Energy Levels

Rising oestrogen typically brings increased energy, improved mood, and greater mental clarity. Many women report feeling their strongest and most motivated during this phase.

Sleep Patterns

Sleep quality often improves during the follicular phase, supporting recovery and helping to regulate hunger hormones. This means you’ll feel more well rested, energetic and able to stick to healthier food choices.

Appetite and Cravings

Appetite tends to normalise during this phase, with fewer cravings and better appetite control. Rising oestrogen improves insulin sensitivity, helping your body process carbohydrates more efficiently, meaning you will use the carbs you eat for energy rather than store them.

Training Considerations

• Take advantage of higher energy levels with more challenging workouts
• High-intensity interval training (HIIT) and strength training are particularly effective during this time
• Try new fitness classes or activities as coordination and endurance are often at their peak!
• Progressive overload in strength training can be most effective during this phase – this is where you use progressively heavier weights or add more reps/sets to your training.

Nutritional Recommendations

• Focus on lean proteins to support muscle recovery from increased training intensity, like chicken, eggs and fish.
• Include plenty of fruits and vegetables to provide essential nutrients and fibre
• Moderate carbohydrate intake to fuel more intense workouts – everybody needs carbs but avoid processed ‘white’ carbs.
• Consider a slight calorie deficit if weight loss is your goal, as your body may better adapt to reduced calories during this phase – you’ll find it easier to keep your food intake lower.

Phase 3: Ovulation Phase (Days 14-17)

Ovulation marks the release of an egg from the ovary and is characterized by peak oestrogen levels followed by a rise in progesterone.

Energy Levels

Many women experience their highest energy levels during ovulation. You may notice increased confidence, motivation, and physical capabilities. This is when we look in the mirror and like what we see!

Sleep Patterns

Sleep quality is typically good, though some women report slight disruptions on the actual day of ovulation.

Appetite and Cravings

Appetite often remains stable during this brief phase. Some women notice a slight decrease in hunger around ovulation, while others experience no significant changes.

Training Considerations

• Maximise strength and power workouts as testosterone slightly increases during this phase
• Challenging compound movements like squats, deadlifts, and presses are particularly effective
• Group fitness activities can be enjoyable as social energy tends to be higher
• Listen to your body for signs of discomfort around your ovaries during certain movements

Nutritional Recommendations

• Continue with balanced nutrition focusing on whole foods
• Ensure adequate protein intake to support muscle recovery from intense training
• Stay well-hydrated as body temperature increases slightly during this phase
• Consider anti-inflammatory foods like fatty fish, berries, and turmeric to support overall hormonal balance

Phase 4: Luteal Phase (Days 18-28)

During this phase, progesterone rises while oestrogen drops, then both decline toward the end of the cycle if pregnancy doesn’t occur.

Energy Levels

Energy levels gradually decrease as the luteal phase progresses. The first half may still bring relatively good energy, while the days before your period often bring fatigue and reduced motivation.

Sleep Patterns

Sleep disturbances become more common, especially in the latter part of this phase. Rising body temperature and hormonal fluctuations can lead to night sweats and insomnia for some women.

Appetite and Cravings

This phase brings the most significant challenges regarding appetite and cravings. Progesterone increases hunger and can trigger intense cravings for carbohydrates, sugar, and salt. Metabolism can increase slightly (by 100-300 calories), requiring more energy.

Training Considerations

• Front-load higher intensity workouts in the first half of this phase
• Gradually shift to moderate-intensity exercise as the phase progresses
• Incorporate strength training with higher reps and lower weights
• End the phase with more restorative activities like pilates, yoga, and walking

Nutritional Recommendations

• Increase protein and fibre intake to manage increased hunger
• Include complex carbohydrates to satisfy cravings in a nutritious way
• Focus on magnesium-rich foods to help manage PMS symptoms and improve sleep
• Consider slightly higher calorie intake (100-200 calories) to account for increased metabolic demands
• Limit caffeine and alcohol which can worsen PMS symptoms and disrupt sleep

Creating a Cycle-Friendly Approach to Weight Loss

Understanding your unique pattern of hormonal fluctuations can help you with your weight management and weight loss goals. Instead of fighting against your body’s natural rhythms, you can create a flexible approach that works with your body.

I strongly recommend tracking your cycle and noting patterns in your energy, hunger, cravings, and workout performance (there are so many apps for this!). This information can help you understand and anticipate your body’s changing needs throughout your cycle.

Remember that weight fluctuations of 1-2kg (2.2-4.4lb) throughout your cycle are entirely normal due to water retention and other hormonal factors. Weighing yourself at the same point in your cycle each month (such as day 7) will provide a more accurate measure of your progress than daily or weekly weigh-ins.

By using an approach to fitness and nutrition that considers your body’s inner workings, you can maintain a weight loss strategy that honours your body’s natural rhythms instead of feeling like you’re experiencing setbacks or poor performance, when in reality it’s perfectly normal. This approach not only vastly improves your chances of success but also enhances your overall wellbeing throughout each phase of your cycle, as you’re not questioning yourself, your commitment or your results!