PMS is the time of month that all women dread. Bloating, cramps, water weight gain, and mood swings, are only some of the symptoms and these can usually be controlled with an over the counter medication. There’s also the intense cravings, ravenous appetite, and extremely low energy levels that can derail even the healthiest eaters committed to losing weight. According to nutritionist, Joan Slage Blake, “it's not unheard of for a woman to consume up to 500 calories more PER DAY on the days before her period starts”. If you multiply that by 7 days that equals 3500 calories. Enough to gain one pound a month and 12 pounds a year. Fitness expert, Johnny Bowden reports that "the typical PMS sufferer consumes 275 percent more sugar, 62 percent more refined carbohydrates, 78 percent more sodium, 79 percent more dairy products, 52 percent less zinc, 77 percent less magnesium and 53 percent less iron than non-PMS sufferers." This is the monthly diet sabotage that keeps many women from losing weight. Fortunately there’s plenty you can do to prevent or minimize this monthly diet pitfall.
Eat 6 Mini Meals A Day
Starving yourself or eating one large meal at the end of the day is probably one of the worst ways to lose weight. Your body needs food to kick start your metabolism first thing in the morning and if you don’t provide it your body slows down your metabolism to conserve energy. During your period starving yourself can have dire consequences because intense cravings can drive you to binge. Eating mini meals prevents cravings from turning into binges and helps you maintain higher energy levels.
Supplement Your Diet
Pamela Peeke, author of Fight Fat after Forty, recommends the "pms cocktail" consisting of 1,000 mg of evening primrose oil, 400 mg of magnesium and 100 mg of B6, taken twice a day, beginning about 10 days before your period. According to Peeke, this helps alleviate all pms sypmptoms. Another way to reduce cravings is to be sure you’re getting 1000mg of calcium daily, whether from diet or supplement or a combination of both.
Exercise
If you're feeling rundown and bloated exercise is probably the last thing on your mind but don't let this stop you. Exercise decreases appetite and boosts endorphin levels which helps you feel better. The only types of exercise to avoid at this time of month are yoga and pilates which require poses that may be uncomfortable if you’re experiencing bloating or cramping.
Reduce Sugar & Coffee
If you have a craving it’s o.k. to indulge it but don’t go overboard. Buy a mini chocolate or have a couple of hershey’s kisses. Overindulging in sugar only sets you up for increased sugar cravings and binges. Coffee on the other hand intensifies irritability and moodiness which could weaken your will power and drive you to binge. Have trouble controlling your sugar and caffeine intake? Try 4 cups of dark leafy greens per day. They reduce cravings for both.
Get Some Sunshine
As you know from previous articles lack of sun can reduce serotonin levels which typically leads to increased appetite, intense cravings for carbs/sugary sweets, and low energy levels. Dr. Marie Annette Brown, author of The Body Blues recommends a brisk 20 minutes outdoor walk to suppress appetite, burn more calories, and improve mood. Follow all these recommendations and you're sure to beat the pms weight gain cycle that’s been keeping you from losing weight and looking great.
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