There is a common belief that taking oral contraceptives can cause weight gain. However, recent studies have shown that there is no causal relationship between birth control weight gain and oral contraceptives. Taking a pill increases the levels of estrogen and progesterone in your body which can cause side effects. Common side effects of hormonal spikes include mood swings, breast tenderness, and bleeding in between periods. While these side effects do not increase your weight per se, how you react to these side effects encourages weight gain.

In a nutshell, reactions that promote overeating and a decrease in physical activity all contribute to weight gain. For example, mood swings during pill intake may induce food cravings similar to what you experience during your periods. Cravings for sweet treats can increase your fat and sugar intake, while consuming salty foods promotes water retention, which can increase your water weight if you give in to them. Bleeding in between periods and breast tenderness can make you feel sluggish and discourage you from being active. Letting these stop you can decrease your physical activity and reduce your muscle mass; factors that contribute to weight gain.

If you are taking oral contraceptives and are bothered by weight gain, below are some tips on managing it:

1. Follow a balanced diet.

Structure a balanced diet that can address your specific needs with a nutritionist or clinician. A balanced diet can give you the necessary calories you need for energy without sacrificing other essential nutrients. If in doubt whether you are following a balanced diet, consult a food pyramid.

2. Exercise portion control.

Giving in to occasional cravings is okay as long as you practice portion control. Instead of buying large or party-sized bags of potato chips, opt for the single-serve packs so you can control your intake. Similarly, buy individually wrapped mini chocolates rather than one huge block to avoid the temptation of finishing it. When eating out, go for lean cuts of meat and lots of greens.

3. Be generous on flavors, not on salt.

Salt and products with high amounts of it like soy sauce are popular choices when it comes to seasoning food. Instead of using salt, try using herbs and other spices like chili flakes in imparting flavors to your dishes. Lemon juice, olive oil, and balsamic vinegar are also good choices.

4. Invest in quality undergarments.

Ease breast tenderness by using undergarments that reduce breast movements like sports bras. These undergarments can minimize bouncing when you walk or run, so you need not worry about breast tenderness when you exercise. Getting well-fitting underwear made of cotton and stretch materials can also relieve irritation caused by bleeding in between periods.

5. Increase physical activity and exercise.

Complement dieting with a good dose of exercise like running or walking. Physical activity increases muscle mass, which is essential for burning calories and efficient metabolism. Exercise also increases the endorphin levels in your body, which alleviate stress and deter possible bouts of emotional eating due to anxiety and stress.