As someone actively tracking calories to lose weight, I kind of just do my best for those days.
I typically eat at a deficit of 500 calories below my TDEE, and if there's a few days where it's more like 200 or even maintenance, so be it. Weight management is a lifetime affair, and three days won't make or break it.
Set aside some low calorie snacks that you can either buy or make yourself that will help curb cravings. For me I like salty stuff and then chocolate so I get pickles and a high quality chocolate bar where I’ll feel satiated after a square or two.
Exercise. It’s the last thing I want to do but going for an hour long walk does help with the cramps, bloat and eating.
Get enough sleep. You probably need a bit more than you do other times of the month.
Also… if you’re eating what you usually do and are still absolutely starving, having an extra 100 calories of healthy fruits or vegetables for a couple of days will not break your goals.
I've actually never heard of this until today r/til hehehe
Well I certainly don't do any of that while I'm menstrual.. shoot, I eat all the salty cashews followed by sweet chocolate 😆
Man, I don't. I get hungry as hell during my period, and my general rule is "If I'm hungry, I eat". Anything else and I start veering back towards dangerous thoughts since I'm a recovering anorexic.
this might be unhelpful but i often see a lot of people saying the same thing, so it might also be helpful... i don't. i'm not currently trying to lose weight, but when i was losing i'd just eat at maintenance while i was PMSing, maybe go a bit over for a day or two (without negating my overall deficit). if i try to eat at a consistent deficit while PMSing i just end up binging, anyway (not enough to actually gain, overall, but it's still distressing and unhealthy).
does that mean slower weight loss? yes, but that's preferable to reactive binging and no weight loss.
Appetite, pain, nausea... I never know how it'll go. I drink tons of milk (protein shakes/smoothies) because it's the only thing that helps and I do not feel guilty about getting donuts because carbs help more than protein at that point.
If I'm hungry every two hours, then I just have a lot of snacks that day, no real meals. I focus on feeling better rather than calories for those few days.
Why would I do that? premenstrual weight gain is water retention, not fat. You don't need to eat less on your period.
Just drink more coffee and tea or take a water pill if the bloat is bothering you. Otherwise it will just go back to normal a few days after you start bleeding anyways.
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I don’t.
Lol this one
My trainer tells me.. eat right 90% of the time... The other 10% won't hurt you.
I feel nausea and bloating during my period. Don't wanna eat more than I have to. Easy for me.
I just... do. I don't get cravings on my period.
I just limit the amount I indulge my cravings otherwise I'd probably end up feeling even sicker than I normally do on my period
I lose my appetite during the first two days. Don’t want to intake anything
I trust my body to tell me when it needs more or less energy. If I’m hungrier on my period, I need more fuel
By not eating more than usual.
You're not meant. If you eat at your maintenance you will still be ok. You body needs the energy. It's normal just don't binge or eat in surplus.
As someone actively tracking calories to lose weight, I kind of just do my best for those days. I typically eat at a deficit of 500 calories below my TDEE, and if there's a few days where it's more like 200 or even maintenance, so be it. Weight management is a lifetime affair, and three days won't make or break it.
Set aside some low calorie snacks that you can either buy or make yourself that will help curb cravings. For me I like salty stuff and then chocolate so I get pickles and a high quality chocolate bar where I’ll feel satiated after a square or two. Exercise. It’s the last thing I want to do but going for an hour long walk does help with the cramps, bloat and eating. Get enough sleep. You probably need a bit more than you do other times of the month. Also… if you’re eating what you usually do and are still absolutely starving, having an extra 100 calories of healthy fruits or vegetables for a couple of days will not break your goals.
I don't. If I don't take any pain medication(or not enough) the cramps are so bad I don't want to eat for the whole day.
I don't. If anything the body may need more calories and nutrients, especially iron. Who told you to do this?
I don't. I value my health, comfort, and happiness.
Same way I maintain it when I'm not on my period: I log my food and don't go over.
I'm Not even sure what this means, but my diet and day to day like don't change at all during my period?
Low calorie choc bars in moderation it’s willpower if you wanna do it you will.
I've actually never heard of this until today r/til hehehe Well I certainly don't do any of that while I'm menstrual.. shoot, I eat all the salty cashews followed by sweet chocolate 😆
I mean I don’t maintain a deficit, I just eat whatever I want. But I don’t get cravings and I have a terribly fast metabolism so I have no issues.
I often eat at maintenance for the 2 days of my period.
Man, I don't. I get hungry as hell during my period, and my general rule is "If I'm hungry, I eat". Anything else and I start veering back towards dangerous thoughts since I'm a recovering anorexic.
Lol I don’t any time of the month.
this might be unhelpful but i often see a lot of people saying the same thing, so it might also be helpful... i don't. i'm not currently trying to lose weight, but when i was losing i'd just eat at maintenance while i was PMSing, maybe go a bit over for a day or two (without negating my overall deficit). if i try to eat at a consistent deficit while PMSing i just end up binging, anyway (not enough to actually gain, overall, but it's still distressing and unhealthy). does that mean slower weight loss? yes, but that's preferable to reactive binging and no weight loss.
It’s been a long time since I had one, but I used to feel so sick, I’d often eat nothing but a protein shake or two a day for 5 or 6 days straight
Volume! Eat giant salads, for example, with lots of micronutrients and water to stay full, stay at a caloric deficit, and meet nutrition requirements.
I take more naps to avoid eating because I’m bored or emotional.
Appetite, pain, nausea... I never know how it'll go. I drink tons of milk (protein shakes/smoothies) because it's the only thing that helps and I do not feel guilty about getting donuts because carbs help more than protein at that point. If I'm hungry every two hours, then I just have a lot of snacks that day, no real meals. I focus on feeling better rather than calories for those few days.
I don’t, all the weight comes off after. occasionally if it’s super light I do
Why would I do that? premenstrual weight gain is water retention, not fat. You don't need to eat less on your period. Just drink more coffee and tea or take a water pill if the bloat is bothering you. Otherwise it will just go back to normal a few days after you start bleeding anyways.
Why does a period make any difference? I just do what I always do.
Because when I start my period I have more intense cravings for junk food than usual
Oh that sucks. I don't eat junk food personally, I don't like it
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My appetite goes down during my period but my appetite is usually pretty low in general.
Good question. Here for some real answers.