Do You Gain Weight On Your Period? And Is It Normal?

Essentially, your progesterone levels are elevated right before your period, which can cause water retention, which can lead to bloating, says Ankita Langan, MD, an ob-gyn with Novant Health based in Charlotte, North Carolina. The rise in progesterone can also slow down your gut motility, plus, when you have pre-period cravings of salty or sweet foods, that can lead to weight gain as well. (Aaand sometimes your cycle makes you a little more tired, so there’s a chance you don’t go to the gym as often!)

Learn more about how much (temporary) weight you could expect to put on and all the possible reasons you may feel heavier than usual during your time of the month, straight from experts.

Meet the experts:
Lauren Streicher, MD, is a clinical professor of obstetrics and gynecology at Northwestern University.
Ankita Langan, MD, is an ob-gyn with Novant Health based in Charlotte, North Carolina.
Charis Chambers, MD, is an ob-gyn and the founder of The Period Doctor.
Jodie Horton, MD, is an ob-gyn in Oakton, Virginia, and the chief wellness advisor for Love Wellness.
Natasha Johnson, MD, is a gynecologist at Brigham and Women’s Hospital in Boston.
Lisa Dabney, MD, is an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai.
Mae Kathleen Borchardt, MD, is an ob-gyn at Houston Methodist in Texas.
Sara Twogood, MD, is an ob-gyn at Cedars-Sinai in Los Angeles.

How much weight is considered normal to gain during your period?

First of all, it’s not uncommon for the scale to swing, regardless of having a period or not, explains Charis Chambers, MD, an ob-gyn and the founder of The Period Doctor.

“An average adult has weight fluctuations of up to five pounds in a single day, so it is safe to say that weight changes within that range are normal,” Dr. Chambers says—on your period or not.

But PMS can make it more likely that you will experience these weight fluctuations, says Dr. Chambers, who adds that bloating and weight gain are some of the physical symptoms associated with PMS.

So, how much weight gain is normal? Many women typically see around two to six pounds of weight gain around their period, says Dr. Langan, but every body is different. You may notice that your clothes feel tighter and bloating around your abdomen, arms, legs, and breasts, says Jodie Horton, MD, an ob-gyn in Oakton, Virginia, and the chief wellness advisor for Love Wellness.

How long does period weight gain last?

Most women notice the weight gain a few days before their period starts, but fear not; period weight gain caused by water retention usually improves or resolves about three to five days after your period starts, Dr. Langan says.

However, there are some instances where it might be best to speak with a doctor who can determine if there are other issues at play besides your period. If you’re experiencing rapid or persistent weight gain, you feel like your PMS symptoms are beginning to interfere with your life, or your symptoms last all the way through your period until your last day of bleeding or beyond that, there might be some medical causes worth exploring with your doc, Dr. Chambers and Dr. Langan say.

Reasons You May Gain Weight During Your Period

Here are five reasons why those numbers on the scale seem to inch up during your period. Plus, doctors explain how to combat that weight gain and bloating to make your time of the month a little less uncomfy.

1. Your hormones are probably to blame.

High levels of the female sex hormone estrogen can indirectly lead your body to retain fluid, making you feel bloated and potentially causing you to gain a few pounds of water weight.

The good news: estrogen levels drop as you start your period, so you’ll feel some relief just in time for the cramps to kick in.

The other hormone at play here is progesterone, says Natasha Johnson, MD, a gynecologist at Brigham and Women’s Hospital in Boston. Progesterone levels spike in the second half of your cycle, leading to water retention, breast tenderness, and sometimes water weight, she says.

Some women notice their breasts increase by a full size on their periods—again, thanks to progesterone, which causes your body to pull fluid from the blood vessels to the tissues, making them appear fuller, perhaps to get ready for a potential pregnancy, she says. But again, this is only temporary, so if you don’t get pregnant, your body will go back to normal.

2. You’re having a ton of cravings, therefore eating differently.

The increase in progesterone levels leading up to your period can also ramp up your appetite and you may find yourself eating more calories during this time, says Dr. Horton. Wild guess: Your period probably doesn’t leave you craving broccoli—it’s the salty and sweet stuff that’s on your mind.

Those foods contribute to period weight gain, says Lisa Dabney, MD, an assistant professor of obstetrics, gynecology, and reproductive science at the Icahn School of Medicine at Mount Sinai. Why? Munching on salty chips and simple carbs, like candy or donuts, leads to fluid retention, she explains, resulting in a little extra water weight.

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If you’re soothing yourself with Dominos and ice cream, it’s possible that an extra pound may stick around after your period peaces out. (Though, it would take a lot of pizza and ice cream to actually make you gain a pound of fat in a week).

If you’re trying to lose weight or control bloating, make sure you’re hydrated, seek out lean protein like Greek yogurt to keep you full, and eat mindfully. When those sugar cravings strike, reach for fruits instead, which have natural sugars and can keep you hydrated, says Dr. Horton.

3. You don’t really feel like going to the gym, tbh.

Even though hitting the gym may be the last thing on your mind, working up a sweat might help keep your body feeling normal, says Dr. Dabney.

That’s because sweating helps you shed extra water weight. Plus, that endorphin boost can squash cramps, she notes. Then again, if you’re not feeling a sweat session, there’s nothing wrong with taking a day off. Once your period has come and gone and you resume your exercise routine and regular eating habits, you should return to your normal weight, says Dr. Horton.

4. You’re all kinds of backed up.

Your cravings might have you noshing more, but that’s not the only reason you could end up with bloating. According to Mae Kathleen Borchardt, MD, an ob-gyn at Houston Methodist in Texas, levels of the hormone progesterone rise in your body before your cycle starts, and it acts as a smooth muscle relaxant, slowing down spasms in your gastrointestinal tract. As a result? You might notice your digestive tract gets a bit jammed.

“The progesterone can slow down your normal gut motility and result in constipation,” Dr. Borchardt explains, adding that you can take a probiotic if you’re constantly battling the GI bulge during your period. (Your ob-gyn might be able to prescribe a diuretic if period-induced bloating is really a major issue for you.)

As an added bonus, if you suffer from the opposite problem (you know, diarrhea) during your period, the probiotic may help with that too.

5. You’re overloading on caffeine.

It’s really tempting to load up on caffeinated beverages during your period because you feel so damn tired. But suddenly introducing more coffee into your diet can also introduce some gastrointestinal issues—namely bloating and discomfort.

But coffee’s not the only culprit. Anything with caffeine contributes to this—and that goes double for carbonated drinks.

“Some women are also often mistaken in thinking carbonated beverages are hydrating,” says

Sara Twogood, MD, an ob-gyn at Cedars-Sinai in Los Angeles, adds that carbonated beverages like soft drinks with a ton of added sugar or artificial sweeteners could also lead to bloating.

Is there anything I can do to alleviate period bloating?

Remember: With period weight gain, you’re not gaining actual fat. It’s mostly just water weight thanks to your hormones (and the GI irregularity…and less-than-ideal eating and exercise habits). Still, you might not feel like waiting around five to seven days for your period to end before your body feels normal.

You can try these fairly quick fixes to at least minimize the period puffiness.

• Get more H2O. Drink tons of water, says Dr. Borchardt—at least eight glasses per day (roughly two liters) to flush your system. Staying hydrated actually helps combat fluid retention, even if that might seem counterintuitive.

• Get moving. If you can, stick to your exercise routine in spite of your cramps and fatigue. “At least 30 minutes of exercise daily leading up to and during your cycle, with a good mix between weights and cardio, can help release endorphins and combat the hormonal effects [of your period],” Dr. Borchardt says.

• Get more magnesium in your diet. “Magnesium decreases bloating by contributing to the production of normal stomach acid. When stomach acid is low, there is increased bloating and gas,” says Dr. Chambers. To up your magnesium, you can take it as a supplement (again, with your doc’s sign-off) or add more magnesium-rich foods to your diet, like spinach.

• Avoid eating too much salt. “Salt contributes to fluid retention because it attracts water,” Dr. Chambers says, so salt could be another culprit contributing to your bloating. Monitoring you salt intake could help alleviate some of your period stomach issues.

• Eat more citrus fruits. “Citrus foods like lemons, limes, and oranges are packed with fiber and vitamin C, which helps reduce bloating,” says Dr. Horton. That’s because vitamin C is a natural diuretic, helping you pee more and shed some of that water weight.

Other than that, consider that time of the month the perfect excuse to wear your fave flowy dresses or comfy activewear—and just save the high-waisted jeans for next week.

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Is there anything I can do to avoid period weight gain altogether?

“The period weight gain caused by hormonal fluctuations is not entirely avoidable, but can be improved,” says Dr. Chambers.

One way to minimize your period weight gain is keeping an eye on what you eat while you’re on and off your period. “There’s a saying that you crave what you eat. Eating healthier in between menstrual cycles is just as, if not more, important than just what you eat while on your period,” explains Dr. Chambers. “Eating healthy foods like fruits, vegetables, and lean meats can help minimize calories and prevent excessive intake.”

She also recommends eating more frequent, smaller meals, instead of infrequent, larger ones, which can turn down your cravings for that greasy slice of pizza.

Try to limit or avoid salty snacks when your period is approaching, Dr. Langan says. Plus, “just trying to continue with physical activity as you’re getting close to your period can also help with that water weight.”

Hormonal birth control can also help you mitigate period weight gain, says Dr. Chambers. “Hormonal medications like certain types of birth control that prevent ovulation, will lessen hormonal fluctuations and thus lessen this type of weight gain/water retention.” If getting on or switching your birth control method is something you’re interested in, consult your doctor.

If all else fails, just wait it out. Remember: Weight fluctuation during your period is totally normal. But if you’re worried about it, check in with your doctor.

What are some other period symptoms I might experience?

There’s a whole spectrum of symptoms you may encounter while you’re on your period, Dr. Langan says, including the following:

• Headaches
• Breast tenderness
• Cramping
• Mood swings and irritability
• Nausea
• Changes in the bowel movements, like constipation or diarrhea

Like weight gain, some of these may be unavoidable, but also (luckily) should be temporary.