Ladies, let's talk about something incredibly common, often frustrating, and yet rarely openly discussed when it comes to weight loss: those intense cravings that hit during "that time of the month." You're crushing your workouts, making healthy food choices, feeling great... and then, suddenly, you want to eat everything in sight, especially anything sweet.

I've worked with hundreds of women over my nine years of coaching, and this is a conversation that comes up again and again. In fact, just last week, I was talking with my client, Jessica, about this very issue.

Jessica had been absolutely crushing her fitness goals. She was consistent with her workouts, making smart nutrition choices, and feeling really positive. Then, she got a bit down on herself because she'd found herself reaching for cookies and sweets more often than she would have liked. After we talked for a bit, it became clear: this pattern seemed to happen almost every time "that time of the month" rolled around.

Understanding Your Body, Not Fighting It

I explained to Jessica that this isn't just "weakness" or a lack of willpower. It's perfectly normal! During your menstrual cycle, your body actually experiences hormonal shifts that can lead to increased calorie burning – yes, you're literally burning more calories! Your body instinctively craves quick energy and a dopamine hit to help with discomfort, and what are sweets? A quick hit of energy and a burst of feel-good chemicals.

So, instead of fighting against your body, let's learn to work with it. We can plan for these cravings so they don't derail all your hard work.

Actionable Steps: Your Game Plan for Period Cravings

Here's how you can prepare for and manage those specific cravings:

1. Pre-Portion Your Favorite Treats:

   • The Hack: This is a game-changer! Have some of your favorite indulgences prepared before those cravings hit. The most important part? Portion them into single-serving containers or baggies.

   • Why it works: This is a brilliant psychological trick. Your brain sees the "whole package" of that single serving and feels satisfied. You eat just one pre-portioned cookie, and your brain registers that you "finished" the treat, rather than staring at an open box that whispers, "Just one more..."

2. Increase Your Calorie & Protein Slightly:

   • Since your body is genuinely burning more calories, it's okay to slightly increase your overall calorie intake during this time. Focus on getting enough protein, as it helps with satiety and manages hunger. Adding an extra protein shake or a larger portion of lean meat can make a big difference.

3. Prioritize Nutrient-Dense Comfort Foods:

   • Instead of diving headfirst into processed junk, lean into nutrient-dense foods that offer comfort. Think hearty stews, warm soups, roasted sweet potatoes, or dark chocolate (in moderation, of course!).

4. Stay Hydrated (Especially Warm Beverages):

   • Sometimes cravings are masked thirst. Continue to prioritize your water intake. Warm beverages like herbal tea can also be incredibly comforting and help curb cravings.

5. Don't Skimp on Sleep & Movement:

   • Even if you don't feel like it, try to maintain your regular sleep schedule and get some gentle movement in. Exercise can help regulate hormones and boost mood, reducing the urge to emotional eat. A gentle walk or some stretching can be very beneficial.

6. Practice Self-Compassion:

   • This is crucial! If you do indulge a bit more than planned, don't beat yourself up. One cookie (or even a few!) won't derail weeks of progress. Acknowledge the craving, enjoy the moment, and then get right back on track with your next meal. Guilt only leads to more unhealthy choices.

By understanding your body's natural processes and having a proactive game plan, you can navigate "that time of the month" without feeling defeated. It's about working with your body, not against it, and building sustainable habits that support your weight loss goals year-round.

At Dedicated Health in Terre Haute, IN, we believe in a holistic approach to women's fitness and weight loss. Our experienced coaches understand these unique challenges and can help you create a personalized plan to conquer cravings, manage your cycle's impact, and achieve your goals.