Eating and Exercise for Hormone/ Menstrual Regulation?

Hi all,

A significant motivation for me to count calories is to improve my hormone levels and promote regular periods. I don't believe I am ovulating regularly and, while I'm investigating if there are any other factors associated with that, I'm hopeful weight loss will help.

My BMI is in the obese range as I've gained 20kg over the past two years. Since counting calories consistently (I'm eating around 1400 to try to lose half to three quarters of a kilo a week) over the past few months, I already feel my periods have become a bit more predictable.

I am also exercising (brisk walking with my dog each day), more so to increase fitness and manage anxiety to assist weight loss. It's a huge help to my mood and sleep, no shock there.

Has anyone experienced outcomes in improving their menstrual and hormonal health, especially following weight loss from an obese level?

Apologies if anyone feels this is TMI, I'm a woman and yeah, that's life, lol.



  • RunsWithBees
    RunsWithBees Posts: 1,508 Member
    Is your doctor checking you for PCOS? Might be worth looking into.

    Personally I went from being obese to a healthy weight and being sedentary to exercising regularly and didn’t see any changes whatsoever to my hormonal imbalances or period issues (and I’ve maintained an active lifestyle for the past 5 years) so I guess it depends on what is causing the troubles. In my case I have a mild form of PCOS and fibroids (although I just had a procedure for the fibroids so that should improve over the next few months) the PCOS causes me acne and occasional abdominal pain but not enough yet to want to take meds for it. I’ve overcome most of the effects of insulin resistance by exercising regularly. Also I’m 44 so not worried about fertility though so your situation may vary of course. I’d advise you to work closely with your doctors and get referred to specialists if necessary. Don’t let them brush you off, you need to be your best health advocate! (not saying this is your situation but just in case) Running has indeed helped with my anxiety so definitely keep exercising, good luck to you on your journey :)
  • jesspen91
    jesspen91 Posts: 1,383 Member
    If you're underweight, putting on weight can regulate your periods but I've not heard the same for losing weight.
  • MelanieCN77
    MelanieCN77 Posts: 4,053 Member
    No need to "feel" if you are getting more regular - track that along with your food and weight stats and see what you see. I recommend the app Clue.
  • Grumpy_Kate
    Grumpy_Kate Posts: 1 Member
    Yes that's exactly what happened to me! My weight was 92kg, I was diagnosed with PCOS, and my right ovary wasn't functioning. My testosterone level was over the roof, I wasn't ovulating and my period were not regular sometimes would be 30 some times 50days. After loosing 30kg both ovaries are perfect, ovulation back to normal, period every 29 days sharp, testosterone level back to normal I even got pregnant but sadly lost it in 8th week. I will just say I wasn't taking any medications with that, didn't even imagine such a great results! I just got fed up with being big and concentrated on loosing weight and was hugely surprised when the doctor told me all tests results are back to normal!! After loosing my baby I gained 10kg and testosterone went over the limit again so do I believe its strictly related to my diet!
  • estherdragonbat
    estherdragonbat Posts: 5,285 Member
    I have become more regular and seen a decrease in PMS symptoms since upping my physical activity. I mainly credit core workouts for it, but weight loss might well be playing a role, too.
  • DancingMoosie
    DancingMoosie Posts: 8,577 Member
    My face doesn't break out as much as when I was heavier...
  • RelCanonical
    RelCanonical Posts: 3,883 Member
    I have become more regular and seen a decrease in PMS symptoms since upping my physical activity. I mainly credit core workouts for it, but weight loss might well be playing a role, too.

    I credit exercise the most as well, although I only did walking. It seemed to get a little better with weight loss, but got a lot better when I introduced exercise, especially the physical symptoms (as opposed to the emotional ones). Haven't had a period sneak up on me in a while - I've always gotten warning cramps a few hours before they start. Not so much anymore, can't be lazy with tracking my cycle anymore.
  • mom23mangos
    mom23mangos Posts: 3,072 Member
    I would recommend seeing an endocrinologist. I read a book way back in the day that was very interesting and full of research about utilizing exercise and diet to keep your hormones in balance. It was probably 20 years ago, so I'm sure a lot has changed with what we know, but it was called Natural Hormonal Enhancement. Looks like it is still for sale.
  • gradchica27
    gradchica27 Posts: 777 Member
    edited March 2019
    I haven’t been in your situation, so no words of personal experience on weight loss and cycle regulation.

    However, I second charting your cycles via an app like Kindara (what I use) or something similar. Not just a period tracker but one that lets you put in other signs (sorry for any TMI, but cervical mucus and position, and basal body temp on waking will tell you if and when you ovulate pretty accurately).

    If you haven’t any familiarity with these signs, I would recommend a book like “Taking Charge of Your Fertility “ or an online course like Couple to Couple League (this is more geared toward couples seeking to use these signs to naturally achieve or avoid pregnancy, but it will teach you how to read your signs and chart).

    If you truly think there’s something hormonal out of whack, my definite recommendation would be to start charting and find a physician trained in NaPro technology to go over your charts with you and run a full hormone profile. This is blood tests run at various points of your cycle (pre ovulation, at ovulation, ovulation +3 days, +5 days, +12 days).

    This is far more accurate than a one time blood draw bc your hormone levels obviously rise and fall over the course of your cycle. I was having some wonky cycle things going on, and my NaPro doc was able to diagnose me with lower than normal estrogen (rather less common than low progesterone, which he sees more of). He was able to target my issue with the least amount of hormonal intervention (instead of me going on bc to “regulate” my period, which wouldn’t really have told me what the problem was, and I don’t like the idea of throwing more hormones at my already weird cycle).

    Best of luck!
  • linsey0689
    linsey0689 Posts: 750 Member
    PCOS lady here. I’m an obese women in my mid 20s. I have noticed when I start eating right for about one month I will have a period when normally I don’t have any periods at all. Maybe 1 max a year. I just find it difficult to continue eating health.

    Would recommend talking to your doctor. Sometimes they want to dismiss your concerns but then you need to find someone who will listen. It can be frustrating. I thought about going to a doctor other than my OB to talk about my pcos. Still debating. Best of luck to you pretty lady 💜💜