How Your Menstrual Cycle Affects Fat Loss

You’ve probably noticed that some weeks fat loss feels easy, and others, the scale won’t budge. That’s not in your head—it’s your hormones at work.

How Your Cycle Affects Fat Loss

• Menstrual Phase (Days 1-5): Your body retains water, making the scale unreliable. Focus on how you feel, not the number. 

• Follicular Phase (Days 6-14): Estrogen begins rising, metabolism is stable, and your body is primed to burn fat efficiently—this is the best time for fat loss and high-intensity training.

• Ovulation (Mid-Cycle, ~Days 14-17): Estrogen peaks, energy is high, and performance is optimal. This is a great time for high-intensity workouts, but be mindful of increased injury risk. Water retention can also cause slight fluctuations on the scale, so focus on trends, not daily changes.

• Luteal Phase (Days 18-28): Progesterone increases, leading to higher cravings, fluid retention, and a slower metabolism. You may feel hungrier—this is normal!

How to Adjust Your Approach

• Eat slightly fewer calories during the follicular phase—your body is more efficient at burning fat.

• Support cravings in the luteal phase with protein, healthy fats, and complex carbs to prevent binges.

• Prioritize strength training during the first half of your cycle for maximum results.

• Be patient—fat loss fluctuates. Focus on monthly trends, not daily weigh-ins.

Next Up: Strength Training Myths That Need to Die

Think lifting will make you bulky? That you need light weights and high reps? Next week, we’re busting the biggest strength training myths holding women back.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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