Cycle science: How ovulation impacts your weight

Key takeaways

• Hormonal fluctuations, especially in oestrogen and progesterone, can cause water retention, bloating, and slight weight fluctuations, but these typically resolve within a few days.
• While both bloating and weight gain are common during ovulation, the former is due to slowed digestion and gas buildup, while the latter is mostly from temporary water retention rather than fat increase.
• Eating nutrient-dense snacks, staying active with light exercises, reducing stress, and incorporating magnesium can help minimise bloating and fluid retention.

The menstrual cycle is often described as a rollercoaster ride, and for good reason. It comes with a mix of hormonal highs, lows, and unexpected changes that can throw your body off balance — including fluctuations in body weight.

For many women, the connection between gaining weight, ovulation, and hormonal changes can feel like a frustrating puzzle.

So, what exactly is going on during this phase, and why does it sometimes feel like your jeans fit differently one week out of every month?

Before you start side-eyeing the scales, it’s worth noting that any changes to your weight around ovulation are usually temporary and tied to natural hormonal shifts [1].

From subtle hormone level changes to increased water retention, understanding how ovulation impacts your weight is the first step in managing it. So, let’s dive into the science behind ovulation and tackle those burning questions about gaining weight when ovulating.

What is ovulation?

Ovulation is the star of the monthly cycle, marking the point where your body releases a mature egg from the ovaries, ready for fertilisation.

This phase typically happens around the middle of your cycle — approximately 14 days before menstruation begins, depending on the length of your cycle.

During ovulation, your body experiences a surge of luteinizing hormone (LH), which triggers the release of the egg into the fallopian tubes [2].

Aside from playing a key role in reproduction, ovulation comes with its own set of physical and hormonal symptoms.

You might notice a slight increase in your basal body temperature, mild vaginal discharge, and even a twinge of pain known as Mittelschmerz pain (a sharp or dull ache on one side of the lower abdomen) [3].

These changes are all part of your body’s natural preparation for potential pregnancy.

It’s also during this phase that hormonal fluctuations can impact your body composition and how you feel overall. For example, you may notice a boost in sexual desire or shifts in mood swings [1].

But for some women, bloating during ovulation, fluid retention, and other common symptoms can make this phase feel more like a monthly challenge than a natural process.

Is it normal to gain weight during ovulation?

The short answer is yes — weight gain during ovulation is normal and natural for many women [4].

This isn’t the kind of weight gain tied to fat storage but rather a result of fluid retention and other temporary changes.

When your body prepares to release an egg, hormonal change — particularly in oestrogen and progesterone — can cause bloating, water retention, and a slight increase in overall body weight. [5]

Here’s why gaining weight around ovulation happens:

• Water retention: Higher levels of oestrogen can cause your body to retain more water, contributing to that uncomfortable feeling of puffiness [1].
• Bloating occurs: Hormonal shifts can slow down your digestive tract, leading to bloating and feelings of fullness.
• Hormonal fluctuations: Progesterone, which rises after ovulation, can also cause mild swollen breasts and a sensation of fluid retention, adding to that "heavier" feeling [6].

For most people, this temporary weight gain is minimal — typically no more than a kilo or two — and resolves itself as hormone levels stabilise. While the scale might fluctuate, it’s not a sign of permanent weight gain but rather a temporary shift tied to your cycle.

Why do people gain weight around ovulation?

• Bloating and water weight: Hormones can increase sodium levels in the body, leading to water retention [5].
• Changes in appetite: Some women experience an uptick in hunger or cravings for processed and junk foods, which can contribute to a temporary spike in calorie intake.
• Blood flow and inflammation: The ovulation process increases blood flow to the uterus and surrounding areas, which can sometimes lead to mild inflammation and puffiness.

While it’s completely normal, these changes can be frustrating, especially if you’re actively managing your weight loss goals. The good news? Understanding these patterns can help you better anticipate and manage your symptoms.

Weight gain vs bloating during ovulation

Many women experience weight gain and bloating during ovulation, but these two things aren’t quite the same.

While they often go hand in hand, understanding the difference between ovulation weight gain and bloating can help you feel less frustrated by those temporary changes in your body.

What’s the difference between weight gain and bloating?

Weight gain during ovulation is typically the result of fluid retention or temporary shifts in your body composition rather than an increase in fat [1].

This happens because rising levels of hormones like oestrogen can cause your body to hold on to more water, which translates to an increase in the scale.

But don’t panic — this is not permanent weight gain, and it usually resolves itself within a few days.

Bloating, on the other hand, is more about how your stomach feels than what the scale says. Bloating occurs when hormonal changes slow down your digestive tract, leading to gas, discomfort, and that "full" feeling.

It’s not uncommon to feel puffier in your lower abdomen during ovulation, thanks to these hormonal fluctuations [7].

Causes of bloating during ovulation

• Hormonal changes: Rising oestrogen and progesterone levels can interfere with digestion, causing severe bloating and discomfort.
• Water retention: Increased sodium levels from hormonal shifts can lead to water weight, making your belly feel swollen.
• Digestive slowdown: Progesterone can relax the muscles in your digestive tract, slowing the movement of food and contributing to bloating.

It’s worth noting that bloating during ovulation is temporary and often resolves by the time the second half of your cycle begins.

Why do some people experience both?

For many women, weight gain and bloating occur together because they’re driven by the same underlying hormonal shifts.

Rising oestrogen levels can lead to fluid retention, while progesterone may cause your digestive tract to slow down, leaving you feeling both heavier and more uncomfortable [5].

If you’re also indulging in cravings for processed foods or high FODMAP foods, these can exacerbate both issues.

The temporary nature of ovulation weight gain

The most important thing to remember is that ovulation weight gain and bloating are temporary.

While it might feel frustrating in the moment, these changes usually resolve on their own as your body moves into the next phase of the menstrual cycle.

So, if the scale creeps up during ovulation, take a deep breath — it’s not permanent.

How to manage weight gain during ovulation

If ovulation-related weight gain has you dreading your monthly cycle, rest assured there are strategies to minimise its impact without disrupting your daily life.

While it’s true that hormonal fluctuations and fluid retention are unavoidable, there are proactive steps you can take to manage these changes and feel more in control.

1. Rethink your snacks

During ovulation, cravings for processed and junk foods can hit hard, thanks to shifts in your hormone levels. Instead of reaching for a bag of chips or sugary treats, opt for foods that curb appetite, like nuts, Greek yoghurt, or veggie sticks with hummus.

These snacks are rich in protein and fibre, which help stabilise your blood sugar and prevent overeating.

By swapping out high-calorie snacks for nutrient-dense foods, you can avoid unnecessary weight gain while still satisfying your cravings.

2. Incorporate relaxation techniques

Stress is often an underappreciated contributor to hormonal changes and fluid retention during ovulation.

When you’re stressed, your body releases cortisol, which can worsen bloating and trigger cravings for high-sodium or sugary foods.

Incorporating relaxation techniques, like deep breathing, meditation, or yoga, can help your body stay calm and reduce stress-induced weight fluctuations. These practices also improve your sleep quality, which is crucial for maintaining a healthy weight.

3. Try a magnesium supplement

Research suggests that a magnesium supplement can help combat symptoms like swollen breasts, mild cramps, and water retention that are common during ovulation.

Magnesium also supports gut health by regulating digestion and reducing bloating [8].

Include magnesium-rich foods like dark chocolate (yes, it’s a healthy option!), spinach, and almonds, or consider adding a supplement to your routine for extra support.

4. Plan ahead for physical activity

Feeling sluggish around ovulation? Don’t let that stop you from staying active. While high-intensity workouts might not be appealing, activities like walking, swimming, or Pilates can still help regulate your body weight and alleviate symptoms like bloating and water weight.

Even light movement increases circulation and reduces the build-up of fluid around your knees, ankles, and other weight-bearing areas.

5. Get professional support with Juniper

For those who struggle to manage weight changes around ovulation or throughout their cycle, Juniper’s Weight Reset Program offers personalised guidance and science-backed treatments to help you achieve a healthy lifestyle.

Designed to support weight management through hormonal fluctuations, the program combines professional advice, medically backed treatments, and expert coaching to help you stay on track — no matter what phase of your monthly cycle you’re in.

Ready to take control of your weight journey? Juniper is here to help.

Image credit: Arina Krasnikov via Pexels