How does the menstrual cycle affect fat loss & exercise?

The menstrual cycle is a natural process that occurs in the female reproductive system, and it affects various aspects of a woman’s health, including fat loss and exercise. Understanding how the menstrual cycle affects these aspects is crucial for women who want to optimize their fitness and health.


The menstrual cycle consists of four phases: the follicular phase, ovulation, the luteal phase, and menstruation. Each phase is characterized by different hormonal changes, which can affect a woman’s metabolism, energy levels, and appetite.


Follicular Phase (Days 1-14)


The follicular phase is the first phase of the menstrual cycle, and it starts on the first day of menstruation and ends with ovulation. During this phase, oestrogen levels start to rise, which can have a positive impact on fat loss and exercise.


Oestrogen is known to increase insulin sensitivity, which means that the body can use glucose more efficiently for energy. This can result in improved endurance and better performance during workouts. Additionally, oestrogen can help reduce inflammation in the body, which can aid in recovery after exercise.


Ovulation (Day 14)


Ovulation occurs when an egg is released from the ovary, and it usually happens around day 14 of the menstrual cycle. During ovulation, oestrogen levels reach their peak, and progesterone levels start to rise.


At this stage, women may experience a boost in energy levels, which can make exercise feel easier. However, some women may also experience bloating or water retention, which can affect their appearance and make them feel less motivated to exercise.


Luteal Phase (Days 15-28)


The luteal phase is the second half of the menstrual cycle and begins after ovulation. During this phase, progesterone levels rise, which can affect a woman’s metabolism and appetite.


Progesterone has a thermogenic effect, which means that it can increase body temperature and metabolic rate. However, it can also increase appetite and cravings, which can lead to overeating and weight gain if not managed properly.


Menstruation (Days 1-5)


During menstruation, hormone levels drop, and the body sheds the uterine lining. This phase can be challenging for some women, as they may experience symptoms such as cramps, fatigue, and mood swings.


During this phase, it’s essential to listen to your body and adjust your exercise routine accordingly. Some women may need to take a break from intense exercise and focus on restorative activities such as yoga or walking.


Tips for Optimising Fat Loss and Exercise During the Menstrual Cycle


  1. Keep track of your menstrual cycle: Understanding the different phases of your menstrual cycle can help you plan your workouts and nutrition accordingly.
  2. Adjust your exercise routine: During the luteal phase and menstruation, consider reducing the intensity of your workouts or focusing on lower impact activities.
  3. Focus on nutrition: During the luteal phase and menstruation, focus on eating nutrient-dense foods to support your energy levels and reduce cravings.
  4. Stay hydrated: Drinking plenty of water can help reduce bloating and improve energy levels.
  5. Get enough sleep: Sleep is crucial for recovery and hormone balance, so aim to get 7-8 hours of sleep per night.



The menstrual cycle can affect fat loss and exercise in various ways. Understanding the different phases of your cycle and adjusting your exercise routine and nutrition accordingly can help you optimize your fitness and health. By listening to your body and taking care of yourself during each phase, you can feel your best and achieve your fitness goals.