Generally, every birth control got side effects and benefits. Regardless of that many birth control methods have estrogen, they may increase progesterone levels in our bloodstream. And this leads to excess weight gain and bloating.
Further, the high levels of estrogen in some birth controls lead to increased hunger and water retention which contributes to weight gain as well. The good news is that people still manage to lose weight on birth control. We deep-reviewed and came up with below practices and tips on how to lose weight on birth control?
Table of Contents
Birth control weight gain how to lose it
- Make the Dietary Changes: Eat foods which are lean protein and high in fiber
According to the experts diet rich in fiber, lean protein might aid you in significantly increasing the current weight loss and losing weight. Besides, such a diet can also aid improve cardiovascular health and lowering blood pressure.
You are recommended to focus on 0.7-1 ounce of fiber each day and 160 grams of lean protein. The lean protein food comprises chicken breast, salmon, etc. High-fiber foods comprise of pears, whole wheat grains, raspberries, broccoli, apples, etc. [Read: How To Lose Fat In You Arms]
- Eat balanced diet
This is among the major causes of being overweight when we are on birth control. The water weight most probably on initial duration contributes to more weight when the body is adjusting to new medication.
Thus, eating a balanced diet aid you get rid of this water weight as well as living healthy life. In this case consume a healthy blend of fruits, vegetables, protein, grains, and low-fat dairy.
- Increase the water intake
Drinking pretty of water is an effective way of losing excess weight especially when on birth control. This is because staying hydrated keeps your body fluids levels balanced. The experts recommend women to drink about 2.7 liters of water daily and avoid drinks like alcohol because they may dehydrate them.
Increasing the fluid intake helps your body flush the excess water and prevent water retention. And once you establish the right fluid balance, maintain it then losing weight on birth control will be a bit smooth and fast.
- Cut on high-sodium foods
The sodium food tends to increase water weight and fluid retention leading to excess weight gain. Therefore, if possible avoid foods such as canned food, cold cuts, salted nuts, soy sauce, salted or smoked meat, and the fast-food like fresh fires and chips.
How to Lose weight on Birth control through lifestyle changes
- Get enough sleep
Sleep helps shed excess body weight based on nutrition experts. This is because when you are well-resting you are likely to burn more calories losing more fat. Other benefits from getting pretty of sleep are higher energy levels, concentration and focus, and better decision for making skills.
- Exercise
Working out aids someone loses water weight by increasing the sweat levels. This means that your body will expel more water. In this case, weight training and cardio are among the best workouts in this specific duration.
And try to alter your exercise between these two specific methods weight training one day, cardio next. Some of the effective cardio workouts include cycling, running, swimming, and rowing. The weight training includes deadlifts, weighted squats, and leg presses for about 30 minutes and three-time per week.
- Eat more slowly
Generally, it takes out brain around 20 minutes to eventually catch with our stomach. Overall, this means you actually tend to be full even before the brain communicates to you.[ Also read: How to get rid of upper stomach fat]
Thus, when you eat slowly, it aids you to switch from overeating which gives your brain time to eventually communicate to your stomach level of fullness. However, in case if you are struggling with overeating avoid consuming food when distracted and chew each bite of food numerous times before you swallow.
- Monitor the intake of your caloric
Besides, birth control pills may increase appetite in some females. In this case, you might be consuming excess calories that you are burning without knowing it because this increases hunger.
Thus, you can utilize this effective program such as LIVESTRONG’S Dairy Place that helps track the number of daily calories and compare it to the number of calories you eventually burn in a day. In addition, consider adjusting the daily calorie consumption or preferably physical activity to typically strike eight balance for stable weight loss.
Related: How To Get Rid Of Fupa Without Surgery
- Talking to your physician
As we discussed earlier progestin many stimulate the appetite whole estrogen because you retain more water. Thus, if you are under contraception with high doses of estrogen or progestin you most probably experience a change in your body towards weight gain.
In this case, you can make an appointment with your professional doctor and get advice on another safe birth control dose with a lower dose of progestin and estrogen. In addition, ask the doctor to test your body on insulin sensitivity.
Generally, some types of birth control tend to affect female’s sensitivity to insulin. In many cases, the calories obtained right from digesting carbs are not converted into energy in your body, so ensure you watch insulin levels to eventually avoid being overweight.
How to choose right birth control pill for you?
Well, based on the expert’s someone should strike a balance when selecting birth control pills. In this case, someone needs enough estrogen to eventually prevent pregnancy however not excess which makes you overweight.
In this case, a professional doctor can aid you with the best birth control which suits your body. Further, when consuming the pills ensure you follow the instructions carefully, don’t take in excess or skip to avoid severe side effects.
Conclusion
How to lose weight on birth control can sometimes be a challenge especially if you are not changing your lifestyle. Weight gain while on birth control is a common complaint we come across every day among many women.
However, we were impressed with what we got from some women saying that it is still possible to manage and lose weight on birth control. Following regular workouts, the right diet, and mitigating birth control side effects can help shed excess weight on birth control smoothly.
