How To Lose Weight On Birth Control: 7 Tips For Success

The relationship between birth control and weight gain remains an ongoing debate, with studies often yielding contradictory results. 

Despite having inconclusive evidence that birth control causes weight gain, it continues to be a concern among many people taking hormonal contraceptives. 

In some cases, the increase in weight may be related to fluid retention rather than an increase in fat, which is a possible side effect of how hormones influence the body’s fluid balance. 

If you feel your birth control has caused you to gain some weight, the good news is there are steps you can take to manage your weight while on birth control.

Read on for seven ways you can better manage your weight while taking hormonal contraceptives. 

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Why Did I Gain Weight On Birth Control?

Experts are still learning about whether birth control pills cause weight gain and how.

There are several possible suggestions as to why you may experience weight gain:

• Fluid retention: Retaining extra fluid is possible with contraceptives that contain both estrogen and progesterone. They may cause you to feel bloated and add extra pounds to the scale.
• Increased hunger: There’s the possibility that some contraceptives may make you feel more hungry while you are taking them, causing you to eat more food. 

Each person’s body can react differently to the hormone contraceptives. While some report gaining weight, others report weight loss.

How To Lose Weight On Birth Control

Losing weight while taking birth control involves taking a comprehensive approach.

It’s a good idea to first talk with your primary medical provider about your weight concerns and the birth control method you are using.

They may be able to help you determine if your birth control is contributing to your weight changes and may suggest alternatives. 

From there, focus on eating a balanced diet rich in whole foods and engaging in regular physical activity. 

Stay hydrated and be patient with your body as it adjusts to changes. 

Talk with a Nourish dietitian specializing in weight management for personalized advice.

They can help you discover ways to manage your weight and develop attainable milestones to help you reach your goals.

With some persistence and consistency, it is possible to achieve your weight management goals without having to compromise on your contraceptive needs.

7 Tips For Weight Loss Success On Birth Control

Here are several tips for successful weight loss while taking birth control.

1. Talk To Your Doctor About Your Options

Before making any changes to your diet or medication routine, it’s important to talk with your medical provider.

With so many options and a variety of birth control methods available, your practitioner may find a method that is more suitable for your needs. 

If they feel your medication may be causing some weight fluctuations, they may discuss non-hormonal contraceptives such as:

• Copper intrauterine device (IUD).
• Male and female condoms.
• Diaphragm with spermicide. 
• Withdrawal.
• Rhythm method.

There are also many types of hormonal contraceptives with varying amounts and combinations of hormones.

Choosing an alternative medication may reduce weight fluctuations.

2. Maintain A Healthy Diet

Maintaining a healthy diet is critical when trying to lose weight on birth control.

It’s important to eat a variety of nutrient-rich foods, such as:

• Fruits and vegetables.
• Whole grains.
• Lean proteins.
• Healthy fats. 

Eating these foods helps satisfy your nutritional needs and keeps you feeling full for longer, which may prevent overeating.

These foods are also beneficial for your overall health. 

It’s also a good idea to avoid highly processed foods as these often contain higher amounts of salt, sugar, and trans fats, which don’t promote healthy weight management. 

3. Practice Portion Control

Some people say they feel more hungry when taking birth control pills.

While studies have yet to prove this may be the case, it’s important to learn to eat portion sizes that are best for you.

Eating proper portions helps ensure you are getting all the necessary nutrients. 

My Plate is a great place to start when learning how much of each food type you need to eat.

It’s an easy visual way to set up your plate with the different food groups to get a healthy portion of each type. 

Other tips for practicing portion control include:

• Splitting meals at restaurants or packing away half the meal for later. 
• Check portion sizes on food labels. 
• Use a smaller plate when serving yourself. 

Nourish dietitians are also experts at helping you discover how much food you need each day.

By learning about your lifestyle, exercise habits, and medical history, they can help you learn more specifically how much of each food group you need each day. 

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4. Get Enough Sleep

Getting enough sleep is an important and sometimes overlooked component of healthy weight management, including while taking birth control. 

Getting less than six or seven hours of sleep is associated with an increased risk of obesity, type 2 diabetes, and heart disease.

Experts believe this may be due to fatigue causing poor food choices and an increase in ghrelin, the hormone that triggers hunger. 

Strive to sleep between seven to nine hours each night to support your healthy weight goals.

Establish a consistent sleep routine by creating a dark and comfortable sleep environment and going to bed at the same time each night. 

5. Stay Active

Staying active is essential for successful weight management. Regular physical activity helps burn excess calories, boost metabolism, and increase muscle and bone health. It also boosts your overall health. 

Aim to get 30 minutes of moderate-intensity exercise like walking, cycling, or swimming each day.

Strength training should also be included twice a week to build lean muscle.

Find activities you enjoy (and a partner to do them with) to help you remain consistent. 

6. Learn To Read Your Body

You may notice fluctuations in your mood, hunger, and energy levels throughout the month related to your menstrual cycle.

Learn your patterns and adjust your lifestyle and nutrition choices to better suit your body’s needs. 

For example, you may notice that in the two weeks leading up to your cycle, your premenstrual symptoms have you feeling more bloated, tired, and moody.

During this time it is a good idea to limit or avoid caffeine and foods high in salt or sugar to decrease bloating. 

It is still important to get exercise during this time, but you may feel better doing exercises like yoga. 

7. Be Patient With Yourself

Learning to be patient with your progress is difficult, and losing weight is sometimes slower than expected. 

Recognize that your body is unique, and its response to birth control and weight management techniques may vary. 

Don’t be discouraged by temporary setbacks, and if you want individualized nutritional advice, Nourish dietitians are experts at helping people discover ways to meet their body’s nutritional needs while also managing weight.

Your dietitian can also help hold you accountable and make necessary changes.

They are masters at seeing the overall goal and breaking it into manageable milestones to help you stay motivated and on track. 

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Takeaway

While studies have yet to find a connection between birth control medications and weight gain, many people are still concerned about changes in their weight after starting birth control. 

The best place to start is by talking with your medical provider about your concerns and other possible birth control options. With many options available, you may find one that meets your needs without causing weight fluctuations.

To lose weight while on birth control, it’s important to eat a variety of nutritious whole foods in the proper portion size.

Getting enough sleep will also help regulate hunger hormones and help you make better food choices. 

Being physically active for about 30 minutes a day is also key to managing your weight.

Learn to notice patterns and adjust your nutrition, sleep, and exercise when feeling premenstrual symptoms. 

Overall, be patient with yourself and reach out for help from a professional Nourish dietitian for personalized guidance.

How A Dietitian Can Help

A Nourish registered dietitian focuses on using nutrition to enhance your overall health and well-being, positively affecting weight management. 

They will teach you which foods to focus on to lose weight, give tips for meal planning and food preparation, and support you in your journey. 

They can also help you address unhealthy eating habits you may have developed and learn new ways of eating that support better weight management. 

With their holistic approach, Nourish dietitians can help you create sustainable changes in your nutrition and lifestyle to enhance your overall well-being and help you meet your weight goals. 

Find a dietitian who accepts insurance through Nourish.