Weight gain is a fairly common (and irritating) side effect of some birth control methods. If you find that you are gaining weight after starting a new birth control routine, you may need to take some steps. You can try exercising regularly and eating a balanced diet to help minimize the water weight your body may be retaining. You can also talk to your doctor about your symptoms or even switch to birth control with fewer hormonal side effects.
make dietary changes
Eat a balanced diet. One of the most common causes of weight gain after starting a contraceptive regimen is water weight, especially during the initial period when your body is still adjusting to the new medication. Eating a balanced diet can help you lose this water weight and result in an overall healthier life.
Eat a healthy mix of vegetables, fruits, grains, protein, and low-fat dairy every day.
Eat foods that are high in fiber and lean protein. A diet that is rich in fiber and lean protein may help you lose weight or increase your current weight loss. The diet may also help lower blood pressure and improve cardiovascular health. Aim to eat 5.5 ounces (160 g) of protein and 0.7 to 1 ounce (20 to 28 g) of fiber every day.
Fiber-rich foods include raspberries, pears, apples, whole grains and broccoli.
Lean protein foods include salmon and chicken breasts.
Stay away from foods high in sodium. Sodium can increase fluid retention and water weight, which can result in weight gain. In addition to drinking water to flush your system, avoid foods that are especially high in sodium, such as:
smoked or salted meat (such as bacon or ham)
i am willow
fast food like french fries
Increase your water consumption. Although it may seem counterproductive, one of the best ways to reduce water weight is to stay hydrated. Drinking plenty of water can help you lose water weight by keeping your fluid levels balanced.
Women should drink at least 0.70 US gallons (2.7 liters) of water every day.
Avoid drinks that can dehydrate you, such as alcohol.
Lose weight through lifestyle changes
Get at least 7 hours of sleep every night. Sleeping is one of the most important activities you do to take care of your body; And it helps to lose weight too! Staying well-rested will result in higher calorie burn, more fat loss, and even fewer late-night snacks.
There are many other benefits to getting enough sleep, including higher levels of concentration, higher levels of energy, and better ability to make decisions.
Eat more slowly . Your brain takes about 20 minutes to catch up with your stomach. This means that you will actually be full before your brain can communicate it to you. Eating more slowly will help you not overeat and give your brain more time to communicate your level of fullness to the rest of your body.
If you have trouble with this, try chewing your food more thoroughly. Chew each bite a certain number of times before swallowing. It may help to count bites at first until your body adjusts to eating more slowly.
Avoid eating when you are distracted; it’s easier to overeat if you don’t pay attention to what you eat.
Exercise for at least 30 minutes most days of the week. Exercise will help you lose water weight by increasing your sweat levels, which means your body will expel water. You’ll also circulate some of your body water into your muscles, instead of letting it stay outside your cells. Cardio exercises and weight training are the best ways to lose weight. Try alternating your workouts between these 2 methods: cardio one day and weight training the next.
Try some form of moderate to vigorous cardiovascular exercise for at least 30 minutes 3 times a week. Running, cycling, rowing, and swimming are all forms of cardio exercise that you can do.
Perform weight training exercises for 30 minutes 3 times a week, such as squats, deadlifts, and leg presses.
If you don’t currently exercise, try to commit to exercising once a week and build up from there.
Weigh yourself every day or as often as you can. Weighing yourself frequently will allow you to observe changes in weight and pinpoint potentially problematic behaviors. People who weigh themselves more often are more attuned to changes in their weight and will be more likely to take preventative action.
Weigh yourself at the same time each day (preferably first thing in the morning) for more consistent results.
It is normal for your weight to fluctuate from day to day, especially during menstruation.
Keep a diet, exercise and weight diary. In order to accurately report your symptoms to your doctor, you should keep a diary that records all relevant details. Write down everything you eat each day, the days and times you exercise, and your weight.
You can also use an app, like MyFitnessPal, to track what you eat and how much you exercise.
Also, there are quite a few online monitoring apps that allow women to enter information about their menstrual cycle, along with other related symptoms.
This will be a useful tool to refer to during a conversation with your doctor.
Consult with your doctor
Monitor the changes in your body after making a change in birth control. Whenever you start a new medical treatment, you should always be on the lookout for any changes your body might experience. Pay attention to the emotional and physical responses that might occur as a result of the new medication, since birth control methods commonly cause these types of side effects. Taking note of these changes will help you prepare for a conversation with your doctor.
Try to notice any mood swings, anxiety, physical pain, changes in appearance, weight gain, or other symptoms.
Talk to your doctor about birth control options with lower estrogen levels. Sometimes weight gain is related to the high levels of estrogen in birth control methods. If you experience weight gain while taking contraceptive precautions, you may want to consider switching to another method or to a lower dose of estrogen.
There are quite a few birth control pills that offer low doses of estrogen.
Ask your doctor about birth control options that don’t cause weight gain. You could also ask your doctor about an IUD or other type of implant. These methods typically contain no estrogen at all, and the contraceptive effects are restricted to the reproductive area, rather than distributed throughout the body via the bloodstream.
Although the Depo-Provera injection also does not contain estrogen, weight gain is a very common side effect of this type of birth control.
Ask your doctor to perform an insulin sensitivity test. Some birth control methods affect women’s insulin sensitivity. This means that the calories obtained from eating carbohydrates cannot be converted into energy for your body. Ask your doctor to check your insulin levels every time you go in for a checkup (or make a specific appointment to check your insulin levels if you’re concerned).
Over time, insulin sensitivity can lead to diabetes if proper precautions are not taken. Make sure you eat a healthy diet and check your insulin levels to prevent this from happening.
Discuss your concerns with your doctor if you continue to gain weight. If you’re still having trouble with weight gain after starting a new birth control method and trying to manage it on your own, make an appointment with your doctor to discuss the situation. You’ll need to describe any symptoms you’re experiencing, explain steps you’ve already taken, and discuss possible solutions.
Be sure to mention any weight gain you’ve been experiencing.
If you have any written records of your calorie intake or weight changes, bring it with you so the doctor can take a look at it.