How to Lose Birth Control Weight

Co-authored by Claudia Carberry, RD, MS

Last Updated: May 6, 2021 References

Gaining weight is a fairly common (and annoying) side effect of some methods of birth control. If you find yourself packing on the pounds after starting a new birth control routine, you might need to take some action. You can try exercising regularly and eating a balanced diet to help minimize the water weight your body may be retaining. You can also try talking to your doctor about your symptoms, or even switching to another form of birth control with fewer hormonal side effects.

Method 1

Method 1 of 3:

Making Dietary Changes

1
Eat a balanced diet. One of the most common causes of added weight after beginning a birth control regimen is water weight, especially during the initial period when your body is still adjusting to the new medication. Eating a balanced diet can help you lose this water weight and lead a more healthy life in general.^{[1]
X
Research source}
- Eat a healthy mix of vegetables, fruits, grains, protein, and low-fat dairy every day.^{[2]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}
2
Eat foods that are high in fiber and lean protein. A diet that’s high in fiber and lean protein may help you lose weight or increase your current weight loss. The diet may also help lower blood pressure and improve cardiovascular health.^{[3]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Aim to eat 5.5 ounces (160 g) of protein and 0.7–1 ounce (20–28 g) of fiber every day.^{[4]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- High-fiber foods include raspberries, pears, apples, whole wheat grains, and broccoli.^{[5]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Lean protein foods include salmon and chicken breasts.
Advertisement
3
Steer clear of high-sodium foods. Sodium can increase your fluid retention and water weight, which leads to weight gain. In addition to drinking water to flush your system, avoid foods that are especially high in sodium like:^{[6]
X
Trustworthy Source
University of California San Francisco Health Center
Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources
Go to source}
- Salted nuts
- Canned food
- Smoked or salted meat (such as bacon or ham)
- Cold cuts
- Soy sauce
- Fast food items like chips or french fries.
4
Increase your water intake. Though it may seem counterintuitive, one of the best ways to reduce water weight is by staying hydrated. Drinking plenty of water can help you shed water weight by keeping your fluid levels in balance.^{[7]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Women should drink at least 2.7 L (0.71 US gal) of water every day.
- Avoid drinks that can dehydrate you, like alcohol.

Method 2

Method 2 of 3:

Losing Weight Through Lifestyle Changes

1
Get at least seven hours of sleep each night. Sleeping is one of the most important things you do to take care of your body––and it helps with weight loss too! Staying well-rested will lead to more calories burned, more fat lost, and even less late-night snacking.^{[8]
X
Research source}
- There are many other added bonuses to getting enough sleep including increased focus and concentration levels, higher energy levels, and better decision making skills.
2
Eat more slowly. It takes your brain about 20 minutes to catch up with your stomach. This means that you will actually be full before your brain is able to communicate that with you. If you eat more slowly, this will help you avoid overeating and it will give your brain more time to communicate your level of fullness to the rest of your body.^{[9]
X
Research source}
- If you struggle with this, try chewing your food more thoroughly. Chew each bite a certain several times before swallowing. It may help to count the bites at first until your body adjusts to eating more slowly.
- Avoid eating when you're distracted — it's easier to overeat if you're not paying attention to what you're eating.
3
Exercise for at least 30 minutes on most days of the week. Exercising will help you lose water weight by increasing your sweat levels, which means your body is expelling water. You will also shift some of your body’s water content into the muscles, rather than letting it remain outside the cells. Cardio and weight training are the best ways to lose weight. Try alternating your workouts between these two methods – cardio one day, weight training the next.^{[10]
X
Research source}
- Try doing some form of moderate to vigorous cardio exercise for at least 30 minutes 3 times per week. Running, cycling, rowing, and swimming are all forms of cardio you can do.
- Do weight training exercises for 30 minutes 3 times a week, like weighted squats, deadlifts, and leg presses.
- If you don’t currently exercise, try making a commitment to work out once a week and building from there.
4
Weigh yourself every day, or as often as possible. Weighing yourself frequently will allow you to observe weight changes and pinpoint potentially problematic behavior. People who weigh themselves more frequently are more in-tuned with changes in their weight, and are more likely to take preventative measures.^{[11]
X
Research source}
- Weigh yourself at the same time every day (preferably first thing in the morning) for the most consistent results.
- It’s normal for your weight to fluctuate from day to day, especially during menstruation.
5
Keep a diet, exercise, and weight journal. In order to be able to report your symptoms accurately to your doctor, you should keep a journal that records all of the relevant details. Write down everything you eat each day, when you exercise and for how long, and how much you weigh.^{[12]
X
Trustworthy Source
FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source}
- You can also use an app, like MyFitnessPal, to keep track of what you're eating and how much you're exercising.
- There are also quite a few online tracking apps that allow women to enter information about their menstrual cycle, along with other symptoms related to their cycle.
- This will be a handy tool to refer back to during a conversation with your doctor.

Method 3

Method 3 of 3:

Talking to Your Doctor

1
Monitor your body for changes after making birth control changes. Whenever you start a new medical treatment, you should always be vigilant about noticing any changes your body might undergo. Watch out for emotional and physical responses that may occur as a result of the new medication, as birth control methods commonly induce these types of side effects. Making note of these changes will help prepare you for a conversation with your doctor.^{[13]
X
Research source}
- Try to notice any mood swings, anxiety, physical pains, changes in appearance, weight gain, or other symptoms.
2
Talk to your doctor about birth control options with lower estrogen levels. Sometimes weight gain is associated with high levels of estrogen in birth control methods. If you experience weight gain while taking birth control precautions, you might want to consider switching to another method, or to a lower dose of estrogen.^{[14]
X
Research source}
- There are quite a few birth control pills that offer low doses of estrogen.
3
Ask your doctor about birth control options that don't cause weight gain. You could also consider asking your doctor about an IUD or another kind of implant. These methods typically don’t contain any estrogen at all, and the effects of the birth control are localized to your reproductive area, rather than distributed throughout your entire body via your bloodstream.^{[15]
X
Research source}
- While the Depo-Provera shot also doesn’t contain any estrogen, weight gain is a very common side effect of this type of birth control.
4
Ask your doctor to test you for insulin sensitivity. Some birth control methods affect a woman’s sensitivity to insulin. This means that calories obtained from digesting carbohydrates cannot be converted to energy for your body. Ask your doctor to check your insulin levels whenever you go in for a checkup (or make a specific appointment to check your insulin levels if you are concerned).^{[16]
X
Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- Over time, insulin sensitivity can evolve into diabetes if proper precautions are not taken. Make sure that you eat a healthy diet and watch your insulin levels to prevent this from happening.
5
Discuss your concerns with your doctor if weight gain continues. If you are still struggling with weight gain after starting a new birth control method and trying to manage it on your own, make an appointment with your doctor to discuss the situation. You’ll need to outline any symptoms you’ve been having, explain what measures you’ve already taken on your own, and discuss possible solutions.^{[17]
X
Research source}
- Be sure to mention the weight gain you’ve been experiencing.
- If you have any written records of your calorie intake or weight changes, bring it with you so that the doctor can look over it.