Weight Gain During Period

Weight gain during period

A number of women suffer from different complaints both before and during a period. The most common complaints are stomach cramps, weight gain, uneasiness, upper and lower back pain, leg pain, etc. Weight gain is not a very serious issue, since it isn’t difficult to get rid of. Women who are on a weight loss plan are often very worried about this issue. The weight gain is anywhere between 1 to 6 pounds, however, it may be as much as 10 pounds too. This weight gain happens in spite of not making any changes to their daily schedule.


Now that we have accepted the fact that weight gain is a part of PMS, we need to know what causes this condition. Once we know the causes, it will be easier to take the appropriate steps to counter the said problem.

Water Retention
Weight gain during one’s period is often due to water retention. Water retention is also known as fluid retention or edema. It is normally caused due to hormonal changes, which happen during this time. A number of women may identify with water retention by experiencing bloating. It is often observed that before and during a period, women normally have problems with their bowel movements. This also leads to water retention. There are other causes of water retention, among these, drop in progesterone levels in the body is the most experienced.

Menstrual bloating is often due to gas accumulation in the intestine. It can be due to changes taking place in the body and inactivity before and during a menstrual cycle. Bloating can also cause severe menstrual cramps. Bloating can be a result of constipation, which is a common condition during this time.

Overeating and Food Cravings
Weight gain during a menstrual cycle

Upper Body Workouts at Home

It is true that a ‘complete’ workout is one wherein both the upper and lower body muscles are equally exercised and toned. However, what most gym instructors won’t tell you is that you should always put in a little extra effort in your upper body workouts. The reason being that your upper body consists of a group of important muscles, such as the neck, shoulder, stomach, and back muscles, biceps, and triceps. Almost each one of them plays a significant role, both voluntarily and involuntarily, in all your daily activities. Therefore, it is of utmost importance to tone and strengthen the upper body muscles. A weak upper body can lead to various spine-related problems that can subsequently result in serious discomfort and pain. Regular gym-goers would be well-versed with the different drills that form a part of a complete upper body workout. For those of you who would prefer to exercise at home, the drills presented below will help you in maintaining your shape.

Since there isn’t any trainer physically present to supervise the proceedings, all workout routines performed at home require you to be extra careful. Bear in mind that the best workouts are those in which you achieve a good degree of balance between exercise and rest. You should try to perform these exercises on a daily basis.


This exercise is a great way of strengthening your shoulders, biceps, and lat muscles. For this purpose, you can either purchase a ready-made pull-up bar, or you can consider making a pull-up bar as well. Pull-ups can be performed in a number of ways, such as standard, overhand grip, dead hang, single-arm, and muscled pull-ups, and kipping. Initially, begin with standard pull-ups, and focus on testing your arm and shoulder strength. Even if you are able

How to Overcome Your Weight Gain Insecurities

Tips to overcome weight gain insecurities

Real beauty isn’t about symmetry or weight or makeup; it’s about looking life right in the face and seeing all its magnificence reflected in your own.
Valerie Monroe
Our perception of our body largely defines the self-confidence we have. The constant paranoia about how you look and how much you weigh can really get into the way of focusing on other things in life. The insecurity about being overweight surely dampens an individual’s social skills, and has an indirect bearing on day-to-day activities. All of this put together, has long-term effects on one’s career, achievements, and personal growth. However, have you ever wondered what could be the solution to this insecurity?

Being overweight has numerous reasons. Pregnancy, medical conditions, genetic causes, sedentary lifestyle, and dietary habits. While it is true that most of these reasons can be treated, most of us reel under the insecurity of weight gain while attempting to fight the battle of the bulge. However, nursing this insecurity for a long time can lead you into depression, or make you bitter for a long time to come. Instead, let’s take a look at how you can overcome this insecurity, and get back your shape and confidence.
Overcome Your Weight Gain Insecurities
How Does it Affect You?
Sad overweight woman
Being uncomfortable in your skin can put you in a terrible place while socializing with friends, in school, in college, or in professional spaces. Losing respect for yourself also makes others lose respect for you. Overweight people generally become the butt of all jokes in gatherings, which adds to them losing respect for themselves. This would slowly start affecting your mental health, and make you think you are worthless.
These feelings in turn, dissuade you from socializing, and

Pre Workout Meal

A pre workout meal should have a blend of proteins and carbohydrates. It helps in maintaining strength and energy during workouts. The pre-existing stores of energy are used by the body during an exercise. Thus, one should take care of eating in a timely manner to maintain those stores.

Carbohydrates are core ingredients in preparing the best meals, which can be taken before a workout. They provide the required amount of energy and prevent protein stores of the body from depleting. As per the recommendations of ‘American College of Sports Medicine’, it is necessary to ingest enough fluids, two hours before any athletic activity. One should consume 17 oz. of fluids before a workout. There is a thumb rule to check whether a person has taken enough fluids. If the urine is clear, prior to performing an exercise, one could be sure that he has consumed enough fluids/water. One should avoid dairy fluids because, they are hard to digest.

If heavy meals are consumed before a workout, there should be a gap of 3-4 hours between food intake and exercise. When the body is being worked out, almost 80% of the blood flows towards muscles. The digestive system is deprived of the necessary blood supply in the process. Therefore, it is advisable to wait for 3-4 hours after a heavy meal. The lighter snacks also, should be consumed one hour before exercising. It yields good results, if the physical activity is going to last for more than 1 hour.

Pre Workout Diet for Fat Loss
Meal that one can have before a workout for fat loss should contain those carbohydrates which do not allow blood glucose levels to rise sharply. Skimmed milk and yogurt are some of the examples of such carbohydrates; they facilitate the process of

Foods to Eat to Gain Weight

Foods to gain weight

Importance of High-Fiber Foods
If a rabbit is deprived of adequate fiber, its teeth get longer, well enough to penetrate the roof of the mouth and even cutting the base of the brain.
A change in diet is the key to gain weight. Joining a weight training program or a gym but not eating proper food would be a waste of time and money. Those wanting to gain weight should eat the right high calorie food. Knowing what foods assist to improve weight is necessary to bring a healthy change in the body. Underweight people in a hurry to gain weight eat unhealthy food (junk foods), thereby causing health problems. The aim is to gain weight, while at the same time remaining physically active.

Although, it is necessary to increase calorie intake, it should come from a healthy source. With junk foods fueling the obesity epidemic, it would be unwise to indulge in these high-calorie foods. The goal is not to transform oneself from skinny to obese, rather, the intention should be to build a muscular frame that allows you to carry out your day-to-day activities effortlessly. Adding calories mindlessly to your diet would turn your body out of shape, in turn increasing the risk of cardiovascular diseases and chronic ailments like diabetes.
Best Foods
A diet that is rich in proteins, healthy fats and carbohydrates can help to gain weight in the right manner. It is essential to identify foods that are rich in these nutrients. Foods high in proteins will allow the body to gain muscle mass without building excess fat. Milk is an excellent source of high quality proteins. Drinking milk after a workout promotes the growth of muscles. Protein shakes and protein

What Should You Eat after a Workout?

Food items to eat after workout

A popular exercising myth is to starve oneself after working out. It is believed that if you eat after exercising, you gain all the weight you lost and pile on even more pounds. But the exact opposite is true. To aid your weight loss or workout, you must eat something after a workout. Eating after a workout is like filling petrol in your car, after a long drive. It re-energizes you and strengthens you for the day or night ahead. But what should you eat after a workout? Eating chocolate or drinking coke sounds very tempting, but your body takes that sort of food and immediately turns it into fat.

What Food to Eat, Post Exercise?

Post workout nutrition involves the following food groups:

Water: You workout and sweat, so you should make up for the loss of water from your body. Keep yourself hydrated, during and after your workout. Try to drink 16-20 ounces of water, immediately after your workout.

Calories: Okay, this sounds confusing, working out means losing calories right? The idea here, is to eat enough calories, to equal 50% of what you lost during your exercise. For e.g. If you lose 300 calories, make up by eating 150 calories later. This does not affect your weight burning efforts.

Carbohydrates: When you workout, your muscles lose whatever energy they have stored up. So yes, you do lose weight, but you need some energy for the next exercise session as well. If you don’t fill up on energy, then the muscles remain tired and you have less vigor and zest for your next workout. So stock up on carbohydrates, to restore your energy levels.

Proteins: These are necessary to start the muscle rebuilding and repairing process.

So to sum up, foods high in carbohydrates,

Does Less Housework Cause Weight Gain in Women?

Less housework and weight gain in women

Still want more housework…
Bibby Financia, a financial services group found that women below the age of 45 spend 15 hours on housework a week. This is quite a lot compared to two and five hours put in by men on an average.
As a working woman who has to manage the house and office simultaneously, we have all gone through those phases when the dirty laundry starts piling up and all the leftover food in the fridge needs to be cleared out. Often resolving to do it over the weekend we tend to procrastinate and push all the workload to the next week.

Well, if a recent study published in PLoS One, the scientific journal put out by the Public Library of Science, is to be believed then all your procrastination might be causing weight gain. The researchers believed that lack of strenuous and labor-intensive household chores like food preparation, doing dishes, doing the laundry and general housework is contributing to increasing waistlines in women.
What Does Research Say
The study by the researchers of the University of South Carolina in Columbia found that, the time allocated by women in the age group of 19-64 yrs to housework decreased from 25.7 hours a week in 1965, to 13.3 hours a week in 2010. With non-employed women there was a decrease from 16.6 hours of housework in a week and for employed women by 6.7 hours a week.

In 1960s
This time was then allocated to screen-based media which includes television and computers, where the use increased from 8.3 hours a week in 1965, to 16.5 hours a week in 2010. What this means is that women are now short-changing more active duties for a more sedentary lifestyle. The sedentary

Best Time of the Day to Work Out

Best time to work out

The best time of the day to work out may depend completely upon your schedule and your preference. The availability of time may vary for each individual, and so shall the time and duration of their respective workout routine.

Some find it extremely difficult to wake up earlier that usual, just for exercising. Those who are not morning people, should avoid opting for early morning workouts, as they would not be able to give their complete concentration and willpower into the exercises. Which would be a sheer waste of time and purpose.

There doesn’t seem to be any perfect time for working out and this pursuit depends completely on our discretion and feasibility.

Advantages of Morning Workout
Following are some reasons why morning exercises provide good results and is considered as a suitable time by many people.

Even though our metabolism may be slightly lower in the morning, once we begin with cardiovascular exercises, it’s the stored fats which are targeted and not the extra carbohydrates.
However, this phenomenon works only after you have cleared your bowels. Once that is done, you must warm-up your body with certain stretching exercises.
Even though you may begin with your exercises on an empty stomach, there is no harm in munching on a fat-free snack before initiating with the workout. This will provide your body with adequate glucose and will avert the feeling of exhaustion.
The fact that you have not eaten anything before exercising, leaves the body no other option but to burn the stored fats, in order to gain energy and thereby lose excess weight. Since you have not consumed anything in the last 8 hours or so, your meal has been digested and stored as fats etc. It is this excess fat that you

How to Lose Weight Naturally at Home

Healthy lifestyle to lose weight naturally

Make up Your Mind

This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that this is what you want and you will do anything it takes to achieve your goal.

Give up on High Calorie Foods

There are certain foods which are very high in calories and devoid of any vitamins or nutrients. Fast foods such as pizzas, burgers, high sugar foods like cakes, pastries and cookies, aerated drinks, alcoholic drinks, processed foods, all fall under this category. These foods should be avoided, if you are serious about your weight loss goals.

Count Your Calorie Intake

The fat that gets deposited in our body is nothing but the excess calorie that we take in everyday. Suppose we take 2000 calories in a day and burn only 1500 calories, the excess calories get deposited in our body for contingencies. Keep a check on your calorie intake and burn more calories than you consume.

Include Fiber-rich Foods in the Diet

Include lots of fiber-rich foods in your diet. Fiber foods keep the body full for a very long time. This means that if you eat them in a meal, you will tend to eat less in your next meal. Moreover, fiber foods aid in removal of wastes from the body, which otherwise accumulate as fats. Thus, one of the best ways to lose weight is to eat high-fiber foods such as beans, strawberries, oranges, prunes, peas, spinach, cabbage, carrots, apples, bananas, broccoli and sweet corn, amongst others.

Drink Lots of Water

Drink a gallon of water everyday. Water aids in digestion, removes wastes from the body, is known to suppress hunger pangs and keeps all the important organs of the body, including the liver, well-functional.

Will Giving Up Smoking Make You Fat?

Smoking is injurious to health, most smokers are well aware of the serious implications that smoking has on their health, thanks to many anti-smoking campaigns. However, most of them do not think they are at a risk. Some believe that smoking just once in a while cannot be so bad, after all. Also, some are certain that they will quit easily, after some time like – after they are over their break up, after they get married, when they want to have kids, after college and so on. When they finally decide to quit, they have second thoughts because they are scared of piling on pounds. Their worries are not baseless, giving up smoking can lead to weight gain in some people, however, there are ways to control it.

Smoking: The Appetite Killer

Smokers pick a cigarette, when others pick a snack. People who smoke may have experienced that they do not feel as hungry and can sometimes simply smoke when they are hungry. Also, in between meals, they smoke instead of eating something, even if they are hungry. Studies have shown that when there is nicotine in the system, a message is sent to the brain that the stomach is full. As a result, they are likely to end their meal with a smoke instead of a dessert.

What Causes Weight Gain After You Stop Smoking?

Among the people who put on weight when they quit smoking, the weight gain is about 5 to 10 pounds, in the initial months. However, this should not deter you from quitting. The causes of weight gain once you quit smoking are:

Lowered Metabolism Rate
Smoking increases the metabolism rate. There is an adrenaline rush, due to smoking, which causes the liver to release glycogen and increases the blood sugar level. When