Weight gain during ovulation is something many females around the world experience.
This article reviews ways to avoid weight gain during ovulation but first, let us delve into the exact causes of this weight gain.
WHAT CAUSES WEIGHT GAIN DURING OVULATION
When you are ovulating, progesterone hormone is secreted by the corpus luteum found in the ovary.
This hormone makes every cell in your body to retain water to prepare for any possible fertilization that may lead to pregnancy. As a result, there will be excess buildup of fluids inside your body leading to weight gain.
The reason you’re not supposed to fret over this weight gain is because it’s only a temporary occurrence.
When the eggs don’t get fertilized, your progesterone level drops making the water retention to be discarded. Your body will henceforth return to its original form
Another factor that can cause weight gain during ovulation include hormonal imbalances making you crave for foods such as sugars, chocolates, cakes and sweets.
Munching on these foods adds calories to your system making you gain weight. Hormonal imbalance may also to emotional eating.
WAYS TO AVOID WEIGHT GAIN DURING OVULATION
1. TRY NATURAL DIURETICS
Diuretics are prescriptions that make you pass urine frequently during ovulation. Passing more urine helps get rid of excess fluids consequently reducing the amount of water retained in the body.
According to Mayo Clinic, you can try these herbs and dietary supplements from dandelion leaves, hawthorn berry and parsley which acts as diuretics.
There are also some foods which naturally act as diuretic agents such as cucumbers, gingers, pineapple and garlics.
To add on that, check this list of natural diuretics you can take during ovulation.
2. EXERCISE EVEN WHEN YOU’RE OVULATING.
Exercise is still the double espresso that keeps your health and body in check.
According to research published in the Journal of Clinical Oncology, working out consistently lowers progesterone levels specifically in obese and overweight women.
Just a light jog or walk helps get rid of excess fluids in your body which might lead to weight gain.
Additionally, according to research, you get to lose between 16-64 ounces of sweat per every hour of exercise. This makes you lose water retained in the body.
The recommended duration to exercise every day is 30 minutes.
3. GET ADEQUATE AND QUALITY SLEEP
Getting enough sleep is measured in terms of duration and quality.
Adequate and quality sleep not only boost your mental health but also, helps your body to control hydration levels and minimize water retention during the ovulation period.
Research shows that adequate sleep triggers the renal nerves of the kidney which in turn regulates sodium levels and water balance.
In order to avoid weight gain during ovulation, aim for at least 7- 9 hours of quality sleep.
4. AVOID CARBS
We both know the comfort and satisfaction that carbs give especially during ovulation.
As much as you are tempted to gorge on these foods, try to avoid them as much as possible. This is because they spike your blood sugar level resulting in an increase in insulin.
This forces the kidney to store the high levels of sodium present in them hence water retention.
Additionally, carbs are stored in form of glycogen which contains a large amount of water. Specifically, for every one gram of glycogen, there are 2-3 grams of water. Such a large amount, right?
So, the more glycogen you store from carbs, the more water is retained in your body.
That’s why you get in most weight loss programs, you’re always recommended to reduce your carb intake.
5. AVOID TOO MUCH SALT IN YOUR DIET
Avoiding too much salt helps reduce excess water that is stored in your body. This is because salt contains sodium.
If you consume it in excess, the body only utilizes the sodium that it requires and retains the rest in form of fluids.
Based on the evidence, high levels of sodium in the body increases the level of fluid retention held by the body.
You retain up to 1.5 litres of water when you take too much salt in your diet. If you don’t work out, this extra liquid starts showing in your legs and ankles during ovulation.
6. EAT FOODS RICH IN POTASSIUM
According to Harvard Medical School, Potassium pushes out any excess sodium present in the body. As a result, you’ll have less excess fluid in the body which may make you gain weight during ovulation.
The same study notes that it’s good to consume 4700 mg of potassium per day for effective results.
Turkey is a good source of potassium which you should take advantage of. If you’re a vegetarian, you can eat bananas and beans and avocados which are also good sources of potassium.
7. EAT FOODS RICH IN MAGNESIUM
Ever heard of the benefits of magnesium in preventing weight gain during ovulation?
Magnesium absorbs water in the gut thereby reducing water retention and bloating during ovulation.
According to this study, women with premenstrual symptoms given 200 mg of magnesium per day reported reduced water retention.
Foods rich in magnesium include dark chocolates and whole grains.
8. DRINK WATER
Drinking water to reduce water retention during ovulation sounds counter-intuitive. However, it has been reported that just adding water can reduce water retention at great levels hence prevent weight gain during ovulation.
Additionally, staying hydrated helps achieve a healthy balance. If you’re dehydrated during ovulation the body retains more fluids to prevent it from running dry.
So, drinking water will keep your body at an optimal level which is good for kidneys making them not retain water.
9. TAKE SUPPLEMENTS
If foods rich in magnesium don’t work for you, you can opt for the supplements rich in magnesium and potassium.
The most efficient supplement known over the years is the dandelion supplement. According to research dandelion supplements increase your pee rate hence reduces water retention.
10. TAKE CAFFEINE
Caffeine mostly found in tea and coffee has been reported to contain diuretic effects making it suitable to reduce water retention during ovulation.
According to this study, drinking caffeine with water increases the volume of your urine production.
Caution: Ensure you take caffeine in moderate amounts, as too much of it also may lead to bloating.
WHEN IN YOUR CYCLE, DO YOU WEIGH THE MOST?
According to Women’s Health, more than 90 per cent of women have Premenstrual Syndrome (PMS) making them report sudden changes in physical, emotional and behavioural symptoms some two weeks before experiencing periods.
So, you can gain from 3 to 5 pounds during ovulation as a result of hormonal imbalances.
FINAL THOUGHTS
To avoid being stressed by weight gain during ovulation, understand that this is part of your menstrual cycle. The weight gain will eventually disappear after a while. But to avoid such scenarios, it’s good to take foods rich in potassium and magnesium and exercise frequently.
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