Hi! My friend, Anna, (mother of 4, including twins, who's hubby is also a pilot -- that's how we met) sent a link to me about hormones and how they can hinder and assist our weight-loss efforts. I knew hormones messed with me, but I didn't know the how's, why's, when's, and what-to-do's. I've put together a summary and a quick-peek chart that I will print for myself and keep near my calendar.
Adapted from Gabrielle Lichterman's "Hormonology: Slim Down with Your Cycle."
Week 1 (Start of period - Day 7) LESS HUNGRY
Why?
Estrogen rising = appetite suppressing effect
Watch out for: Continuation of indulging from last week (week 4) out of habit and using junk food as comfort food for this week's aches and pains.
Hormonal Slim-down Tip: Acknowledge you are less hungry and don't eat on autopilot.
Week 2 (Day 8-13) ALL OR NOTHING
Why? Two directions:
1. Eat nothing: Estrogen still rising >> suppresses appetite >> tempted to skip meals >> lowers metabolism >> weight gain
2. Eat a lot : Testosterone rising >> more impulsive behavior >> sampling new foods
Hormonal Slim-down Tip: Eat regularly and balanced. No skipping. Sample the new treat without overdoing (and I'm adding: if the treat isn't as fabulous as you thought it would be, DON'T FINISH IT, put it down and sample something else).
Week 3 (Day 14 *Ovulation* - 22) CRAVINGS
Why? Progesterone rising >> preparing your body for possible pregnancy during ovulation which orders your body to crave energy-dense foods to put on pounds.
And if that wasn't bad enough, our digestive tract also slows down >> triggers constipation >> leads to water retention.
Happy happy joy joy.
Hormonal Slim-down Tips:
A.
For the Cravings
1. First few days:
Have family member put you in a straight jacket and lock you in a padded room don't give in to the junk-food cravings, there will be fewer cravings for the rest of the cycle.
2. Squash cravings by taking a 10 minute walk.
3. Distract self from cravings by doing something fun (
padded rooms are fun).
B.
For Constipation: increase water intake and fiber-rich foods
C.
For Water Retention: decrease salt intake, sweat more, (and I'll add to drink more water. I know it sounds counter-intuitive, but it helps, and it also dilutes the sodium in the body).
Good News Break: The body is more efficient at burning calories during weeks 3 and 4, and you will most likely be less tired from working out than other days.
Why? The progesterone and estrogen combination
Week 4 (Day 23 - 28 or cycle's end) START MEDICINAL EATING
Expect: *achy, *sadness, *irritability (PMS)
Why? Estrogen descending >> reduction in serotonin >> increase craving carb-rich and sugary foods >> increase in serotonin and endorphins.
Hormonal Slim-down Tip: Choose healthier carb-rich foods.
*I'll add: Other things lead to these symptoms besides PMS: dehydration, poor nutrition, lack of physical activity, fatigue, seasonal changes (lack of sunshine).
A summary of the summary:
Week 1 (Start of Period - Day 7) LESS HUNGRY
Estrogen rising > suppresses appetite
Tip: Mindful eating, regular (don't skip) but not on autopilot
Week 2 (Day 8-13) ALL OR NOTHING
Estrogen still rising (less hungry), Testosterone rising (more impulsive)
Tip: Don't skip meals, eat balanced, sample treat w/o overdoing
Week 3 (Day 14 Ovulation - 22) CRAVINGS (less tired, more calories burned)
Progesterone rising (prep for pregnancy), digestive tract slowing (constipation, water retention)
Tip: Don't cave to the junk-food crave for 3 days, take frequent short walks, distract self, drink more water, eat less salt, increase fiber, sweat more.
Week 4 (Day 23 - 28ish) MEDICINAL EATING (less tired, more calories burned) PMS
Estrogen descending > serotonin descending > cravings increasing for carbs and sugar
Tip: Choose healthier carb-rich foods (whole wheat stuff, whole grains, fruit, popcorn, honey).
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