1. Menstruation has reached an appropriate plateau.
Estrogen and progesterone are at the lowest level during my menstrual period, so I am prone to fatigue, edema and various discomforts. It is recommended to slow down the weight loss plan these days, give priority to rest, get enough sleep and maintain resistance.
Exercise: If your menstrual symptoms are mild, you can do some low-intensity exercise to keep your body active. Walking, jogging and yoga are all good. Of course, you can also take advantage of these days to have a good rest and don't be hard on yourself!
Diet: neither dieting nor overeating. Choose more light and digestible foods, consciously supplement vitamins and minerals, and avoid inferior fats (such as fat and most fried foods).
2. After menstruation 10 day-the golden period of weight loss.
Which is the follicular phase. At this stage, our estrogen and testosterone levels are very high and we feel that we can conquer the world. This is the legendary period of fat reduction and high efficiency! Sisters must make full use of it!
Exercise: During the follicular phase, girls' physical strength is obviously increased, and they are more tolerant of pain. They will burn more fat and grow muscles faster during exercise! At this time, it is very suitable for strength training and HIIT to improve the intensity of exercise. If you are going to start losing weight, it is also recommended to start after menstruation!
Diet: During the follicular phase, our bodies use carbohydrates as energy sources, so it is not easy to get hungry! At this stage, we can strictly implement the diet plan, and suggest high protein and moderate carbohydrates to ensure enough physical strength to give full play to sports advantages, while maintaining low fat intake, which will get twice the result with half the effort!
3. Persist in the endurance period before menstruation 14 days.
Which is the luteal phase dominated by progesterone. With the gradual decrease of estrogen level, girls' mood and motivation are not as full as during ovulation, and different degrees of premenstrual syndrome (PMS) will appear before menstruation, which is another hurdle on the road to losing weight ...
Exercise: Our energy and explosiveness are weaker than before, but our endurance may be improved. It is suitable to emphasize exercise time rather than intensity, and you can do more aerobic exercise (such as running and aerobics) with moderate strength training.
Diet: Estrogen will reduce our appetite, while progesterone will make people more appetizing! During the luteal phase, our bodies start to promote fat storage, which makes us feel hungry more easily-but the good news is that energy consumption and basal metabolism have also increased slightly!
It is suggested to use protein and high-quality fat (such as avocado and nuts) to increase satiety, eat a small amount of staple food with low glycemic index, and eat a little dark chocolate instead of craving for sweets.