Gaining weight is a common (and annoying) side effect of some contraceptive methods. If you have found that you have put on extra pounds after starting a new treatment, it is good to take action to remedy the problem. You can try to exercise regularly and eat a balanced diet to combat water retention. In addition, you can contact your gynecologist to describe the symptoms you have observed and possibly switch to another method of contraception that has fewer side effects from a hormonal point of view.
Steps
Method 1 of 3: Change the Power
Step 1. Follow a balanced diet
When a woman begins to use contraception, weight gain is mainly due to water retention. This happens especially during the initial period, as the body needs time to get used to the new drug. Eating a balanced diet helps you lose excess fluids and lead a healthier lifestyle in general.
To follow a healthy diet, combine vegetables, fruits, grains, proteins and low-fat dairy products every day
Step 2. Eat foods rich in fiber and lean protein
A diet rich in fiber and lean protein helps you lose weight or optimize a weight loss program. This type of diet also allows you to lower blood pressure and benefits the cardiovascular system. Aim for 160g of protein and 20-30g of fiber per day.
- Here are some of the highest-fiber foods: raspberries, pears, apples, whole grains, and broccoli.
- Lean protein foods include salmon and chicken breast.
Step 3. Avoid foods full of sodium
Sodium can worsen water retention and fluid accumulation, thus leading to weight gain. In addition to drinking plenty of water to expel toxins, avoid foods that are particularly high in sodium, such as:
- Salted dried fruit;
- Canned foods;
- Smoked or salted meat (for example bacon or raw ham);
- Sliced;
- Soy sauce;
- Fast food items, such as French fries.
Step 4. Increase your water consumption
While it seems counterproductive, one of the most effective ways of getting rid of excess fluids is to stay well hydrated. Drinking lots of water helps fight water retention, as it maintains a correct water balance.
- Women should drink at least 2-3 liters of water per day.
- Avoid dehydrating drinks, such as alcohol.
Method 2 of 3: Lose Weight by Changing Your Lifestyle
Step 1. Try to get at least 7 hours of sleep a night
Adequate rest is one of the most important factors in taking care of the body, not to mention that it also helps you lose weight! Getting a good rest allows you to burn more calories, burn more fat and reduce nighttime snacks.
Getting enough sleep has many other benefits, including increased focus and concentration, increased energy and better decision-making skills
Step 2. Eat slowly
The brain takes about 20 minutes to receive the first signs of satiety from the stomach. As a result, you are actually full long before your brain is able to communicate it. If you eat slowly, this will help you avoid binging and allow your brain more time to pass your satiety level to the rest of your body.
- If you have a hard time eating slowly, try chewing your food more carefully. Chew each bite several times before swallowing it. Initially, it may be helpful to count while chewing for your body to adopt this new habit.
- Avoid eating when you are distracted: if you do not pay attention to what you ingest, you run a greater risk of bingeing.
Step 3. Train most days for at least 30 minutes
Physical activity helps to dispose of excess fluids because it stimulates sweating, thus inducing the body to expel water. In addition, some of the water will be transferred into the muscles, preventing it from remaining outside the cells. Cardiovascular exercise and weight lifting are the most effective training methods of all for weight loss. So try to do cardiovascular and strength workouts every other day.
- Try to do moderate-to-intense cardiovascular training for at least 30 minutes 3 times a week. For example, you can run, cycle, row and swim.
- Do weight lifting 3 times a week for 30 minutes. For example, you can do weighted squats, deadlifts, and leg presses.
- If you are not currently exercising, commit to exercising once a week and gradually increase your training sessions.
Step 4. Weigh yourself every day or whenever you can
Frequent use of the scale allows you to observe weight fluctuations and identify potentially problematic behaviors. People who weigh themselves are often more attuned to changes affecting their body and are more likely to take preventative measures.
- Weigh yourself at the same time every day (preferably as soon as you wake up) to get a better idea.
- It is normal for your weight to fluctuate from day to day, especially when you are menstruating.
Step 5. Keep a diary of diet, physical activity and weight
To give a detailed report to your gynecologist, you should keep a diary that allows you to record all the symptoms you observe and all relevant data. Write down what you eat each day, your weight, frequency and duration of your workouts.
- You can also use an application, such as FitnessPal, to keep track of your nutrition and workouts.
- There are also several online monitoring applications that allow you to enter information about your menstrual cycle and associated symptoms.
- They are all useful tools to refer to during a medical examination.
Method 3 of 3: Talk to a Doctor
Step 1. When you start using a new method of contraception or make changes, keep an eye on the changes that affect your body
Whenever you begin medical treatment, you should always be on the lookout for any changes your body is witnessing. Look at the psychophysical reactions that can occur due to a new medicine, as contraceptive methods very often cause psychological and physical side effects. Taking note of these changes helps prepare for a gynecological examination.
Look for any mood swings, anxiety, physical aches, changes that affect your physical appearance in general, weight gain, and other symptoms
Step 2. Ask your gynecologist to suggest contraceptive methods that contain less estrogen
Weight gain is sometimes due to the high estrogen levels that characterize many contraceptive methods. If you gain extra pounds while taking birth control medication, you may want to consider another option or lower your estrogen dosage.
There are several contraceptive pills that feature a low dose of estrogen
Step 3. Ask your gynecologist to recommend options that won't make you fat
You might also consider intrauterine coil or another type of implant. These methods contain no estrogen at all and the effects are localized in the area of the reproductive system, rather than being distributed throughout the body via the bloodstream.
Although medroxyprogesterone injections do not contain estrogen, weight gain is a fairly common side effect triggered by this method of contraception
Step 4. Ask your doctor if you should have an insulin sensitivity test
Some birth control methods affect insulin sensitivity. Consequently, the calories obtained from the digestion of carbohydrates cannot be converted into energy. Ask your doctor if insulin values can be checked during a general visit (or make an appointment if you are concerned).
If all precautions are not taken, insulin sensitivity can develop into diabetes over time. Make sure you eat a healthy diet and monitor your insulin values to prevent this from happening
Step 5. If you continue to gain weight, talk to your gynecologist to discuss this
If after starting to use a new method of contraception you continue to have weight problems despite your best efforts, make an appointment with your gynecologist to explain the situation. You will need to describe the symptoms you are experiencing, list the measures you have already taken on your own, and examine possible solutions.
- Be sure to tell him that you have observed weight gain.
- If you have made any notes about your diet, calories ingested, or changes associated with weight, take them with you for your doctor to have a look at.
