How to Lose Weight On Birth Control Shot:4 Crucial Tips That Helps

Predicting the effects of different forms of birth control can be challenging. For example, some studies suggest those on birth control pills may react differently to hormonal changes.

birth control weight loss

While some people may gain more weight, others may equally cut down some extra pounds. But since you’re fixated on how to Lose Weight on birth Control shots, injections,s or pills, a workout regimen, and a properly balanced diet should work just fine, as highlighted in this article.

How Birth Control Causes Weight Gain.

Before we get into the tips on how to lose weight while on birth control, it’s imperative you first know why it causes weight gain. Some birth control methods contain estrogen.

But the general truth is that they all trigger a spike of progesterone in your bloodstream. Such kinds of natural fluctuations can cause weight gain through boating.

According to Dr. Andrea Alexander of FACOG, birth control can also cause hunger by stimulating a part of your brain stem responsible for digestion and other gut processes[1].

That is why, when you’re approaching your periods or when you’ve started a certain birth control method, you may experience cravings and a shifty appetite. However, all this doesn’t mean weight loss while on birth control is entirely impossible.

Dr. Alexander adds that depending on the person and the birth control method they subscribe to, some may gain while others may lose weight. Note that short-acting methods like contraceptive patches don’t cause weight gain.

However, long-acting methods like implants, hormonal IUDs, and Depo-Provera may tip the scales. According to a particular study, the average weight gain for long-acting methods is around 2lbs to 5lbs after a year of consecutive use.

how to lose weight while on birth control injection?

Now that you understand how birth control shots cause weight gain, below are some of the tips to help you lose weight:

  • Eating a Proper Balanced diet

Immediately after beginning your birth control, a huge percentage of your weight gain is water weight—also, it’s at this beginning stage where your body tries to adjust to the birth control [2] regimen.

A balanced diet can assist your body in losing water weight and staying healthy. Remember to include essential foods like vegetables, whole grains, fruits, low-fat dairy, and proteins in your diet.

Note that a diet filled with lean protein and fiber may help lose or gain weight. Also, it might help steer you clear of chronic illnesses such as heart disease, improving your cardiovascular systems in the long run. To lose weight, aim for your daily consumption to be at least;

  • 21 to 28 grams of fiber
  • 160 grams of protein.

Nutritious lean protein sources are; chicken breast and Salmon. As for fiber-rich sources, they include; whole grains, raspberries, and pears.

Most importantly, avoid foods with high sodium content. Sodium is known to reduce water retention resulting in water weight gain. Such foods include; cold cuts, salted nuts, smokes, and salted meat like bacon, canned food, etc.

In addition to this, increase your water intake. Though a bit contradictory, drinking plenty of water can help you lose water weight by maintaining a perfect balance of your body fluids. While on a strict diet, avoid dehydrating drinks Such as alcohol.

  • Exercising Daily

You’ll be surprised at the significance of what 30 minutes of daily exercise can yield. As you exercise, your sweat levels will undoubtedly increase. So as you sweat, you’re also losing water weight. even a 30 minutes walk can help you shed some weight.

Also, rather than letting some of your body water content settle outside your cells, it might shift into your muscles. For those seeking exercises to reduce water weight, weight training and cardio should suffice.

It would help to try alternating between these two workout methods—start with weight training, then alternate it with cardio. Thrice a week, for at least half an hour each day, perform a cardio exercise. Common cardio exercises include; rowing, running, and swimming.

Similar to cardio, also remember to perform weight training thrice a week for 30 minutes. Weight training exercises to perform are leg presses, squats, and deadlifts. If you have exercised lately, you can start out once weekly and then continue progressively.

  • Eat Slowly

Did you know that there exists a 20 minutes time gap for auto-sync between your brains and stomach? Meaning, that your stomach will be full before your brain registers that information.

By eating your food slowly, you’ll be allowing your brain more time to receive and relay the level of your stomach’s fill to your entire body.

Suppose you’re struggling with such an excellent solution to take time chewing food thoroughly. To help your body adapt to slow eating, start out by counting the number of bites. As an added pointer, avoid any form of distraction while eating.

That’s because you may overheat easily in case you aren’t paying attention to the food you’re eating. A good alternative is to look for pills that can make you lose weight and suppress your appetite

  • Ask Your Doctor About Birth Control Methods that don’t Cause Weight Gain

Experimenting with different birth control methods till you find the ideal method that doesn’t cause weight gain isn’t the smartest approach. But you can ask your doctor or certified health professional about, e.g., another implant option or an IUD.

Such methods have been confirmed not to contain estrogen at all. This birth control’s effects are restricted to your reproductive area only. On the other hand, the Depo-Provera shot does not have any trace of estrogen. But weight gain is one of its typical side effects.

  • Get Quality Sleep

Sleep is an essential requirement for your health. A night of quality sleep should be at least 7 hours. Plus, remember to go to sleep and wake up at the same time. For example, sleeping at  9 pm and waking up by  5 am every day consistently.

Such consistency helps you lose birth control weight, prevent late-night snacking and help burn more calories overall. Other perks that come with getting excellent sleep quality include;

  • Improved decision-making skills
  • Increased mental concentration and focus
  • High levels of overall body energy.

Final Thoughts

Losing birth control weight isn’t easy, and neither is entirely impossible. Remember, the birth control method with less weight gain effects might not work for you the same way it’s working for someone else. It all depends on one common denominator, your hormonal response to the induced birth control method.

For those seeking to lose weight while on birth control, the insights in this article should be of enough help. If you aren’t sure which method has minimal weight gain, check with your doctor.

Managing editor at Geeks Health
Dominique has extensive experience reviewing consumer health information. Her training in particular has focused on how to communicate evidence-based medical information to the readers. She strives to make health information as accurate as possible. You can learn more on her LinkedIn Page and Her about page
Dominique Rice
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