Ovulation is the peak of ovulation for several days in a row: the peak of slimming, eating less and exercising more, and losing weight faster.
After menstruation, the next 6 to 14 days is the "ovulation period", which is the peak of slimming. Strong hormones, good digestive function, fast metabolism, and accelerated nutrient absorption and consumption efficiency. Therefore, ovulation is the best time to engage in aerobic exercise and promote calorie consumption. It is recommended to keep at least 7 hours of exercise every week.
Because the efficiency of absorbing nutrients during ovulation is also accelerated, if the calories eaten cannot be consumed immediately, the excess calories will be converted into fat and accumulated in the body. Therefore, women who are ovulating should eat less high-calorie and high-fat foods and eat more foods rich in iron and fiber, such as spinach, kelp, fish and grapes.
Menstruation: Weight gain is a normal phenomenon, and it is not appropriate to lose weight.
Menstrual period 1 to 5 days. Generally speaking, menstrual period is the most vigorous stage of body metabolism and needs more nutrition. However, due to the decrease of luteinizing hormone secretion during menstruation, it is also prone to depression, depression, stress and poor appetite.
If you don't get enough sleep and are overtired at this stage, not only are you prone to dark circles, but edema will follow. Therefore, it is normal for menstrual women to gain weight 1 to 3 kg. However, Lai Ruixin, a Chinese medicine practitioner, reminds you not to lose weight because of weight gain. During this period, most of the weight lost is the weight of water, which can't really be reduced to adipose tissue. It is suggested that the focus of weight loss in this period should be on adjusting physical condition to lay a good foundation for the next stage of weight loss.
Luteal phase: enter the stage of losing weight and eat more low GI foods.
"Luteal phase" is 14 to 2 1 day after menstruation. At this stage, estrogen in the body decreases and lutein increases, and it begins to lose weight. Because lutein can't decompose fat, once lutein rises, it is not only easy to edema, but also slow down the body's metabolic ability, so it is naturally not easy to lose weight.
It is suggested to eat more low GI foods at this stage, such as taro, yam, whole wheat bread, soybean, low-fat yogurt and so on. Low GI foods can reduce the secretion of insulin in the blood and make us less hungry. If you can't resist the temptation at this time, eating a lot of high GI foods such as cakes, chocolates and toast will easily lead to an increase in blood sugar. In order to cope with the sudden increase of blood sugar, the body will stimulate insulin secretion to balance blood sugar, and the way for insulin to balance blood sugar is to convert sugar in food into fat and store it in the body.
Lai Ruixin, a traditional Chinese medicine, pointed out that when insulin converts blood sugar into fat, blood sugar drops rapidly. At this time, the brain will judge that the blood sugar is too low, which will make the body signal hunger, so that you can't help but start eating and drinking, and the "vicious circle of obesity" is born. Therefore, for women in luteal phase, it is better to put up with high GI food first and eat less.
Secretion period: weight stagnation, eat more light food and drink more water.
The period from 2/kloc-0 to 28 days after menstruation, that is, the period before menstrual cramps, is called "secretory period". Under the influence of lutein, the body is prone to edema, the skin will become greasy, the weight will continue to stagnate and the mood will be unstable. Losing weight is also easy to be broken down at this stage, appetite will increase, and people will start to eat and drink to liberate themselves.
Menstrual diet 1. go on foot
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park.
2. Yoga
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstands, some yoga moves can really help you relieve pelvic muscles and relieve the back pain caused by menstruation. If you are not so familiar with yoga, start with a simple yoga wreath!
3. aerobic dance.
Aerobic dance naturally belongs to a kind of aerobic exercise, and it is also a way to lose weight through exercise. However, unlike other aerobic exercises, this kind of exercise dances rhythmically with music. On the one hand, it can consume more calories, on the other hand, it can also integrate many dance movements into it, which can not only lose weight, but also achieve the effect of fitness. Aerobic dance's movements are not difficult. With music, you can spend your period happily.
Step 4 stretch
You can't do other strenuous exercise during menstruation, you can just lie in bed and do some simple stretching exercises. Specific actions are as follows:
Action one
Sit on the bed, cross your hands and hold each other, push-ups straight, and stay still. Pay attention to breathing during the process and keep 10 second.
Action 2
Sit on the bed, with one foot bent, the other straight, hands stretched to the toe, and breathing 10~ 15 seconds.
Action 3
Sit on the bed, grab the elbow of the other hand with one hand, slowly pull it inward to the head, cooperate with breathing, stay for 15~20 seconds, and then switch to the other side.
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