■ Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.

■ The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will enable you to achieve your ideal exercise state and weight loss goals during this time.

■ Running, swimming and cycling are particularly easy to burn calories, which is the best choice for people who want to lose weight.

■ At this time, you can try various aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.

Healthy slimming recipes:

■ This is a very easy time to get fat. If the calories you eat can't be broken down quickly, they will turn into fat and stay in your body. So try to reduce the intake of high-calorie and high-fat foods.

■ Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.

■ It is suggested that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.

The stationary period of weight loss

Time calculation: after menstruation 14 ~ 2 1 day.

Physiological manifestations: One week after ovulation, the effect of egg hormone becomes stronger, but the skin condition becomes unstable because of the increased secretion of lutein hormone. You won't feel anything special during this time, but problems began to brew a week before the physiological period. Your sebum secretion increases and melanin is activated, which may lead to acne, and your mood may become ups and downs, sometimes calm and sometimes impatient.

Weight loss success index: ★★★★★

Accelerated weight loss program:

■ It is still a favorable time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good slimming effect. At this time, it is recommended that you keep more than 6 hours of exercise every week.

■ Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.

■ If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.

■ It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.

Healthy slimming recipes:

■ Prepare for the next menstrual period and increase the intake of iron and protein.

■ Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.

■ Eating some foods rich in B vitamins such as walnuts and cashews between meals helps to regulate menstruation and soothe the nerves.

MISS Key tip: you can continue proper aerobic exercise during this period, but be careful not to be overtired and cause muscle damage.

A slow period of weight loss

Time calculation: 265438+ 0 ~ 28 days after menstruation.

Physiological manifestations: progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be carried out for a longer time from the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced from the 24th to 28th day. At this time, your feelings are more complicated, and your energy is still strong in the early stage, but you are easy to get tired in the later stage. Due to the influence of hormones in the body, the secretion of luteinizing hormone in women is very active, while the subcutaneous fat is active, the physical and mental state is unstable, and greasy and acne will appear on their faces. At this time, you will soon return to your original physiological state.

Weight loss success index: ★★

Accelerated weight loss program:

■ You can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week.

■ Recreational and competitive sports such as swimming can make you feel peaceful and relieve PMS.

■ Doing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.

■ If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.

Healthy slimming recipes:

■ The diet one week before menstruation should be light, digestible and nutritious, and at the same time, enough protein should be taken. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.

■ During this period, you will feel your appetite greatly increased. At this time, you don't need to go on a diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.

■ Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.

■ In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge.

■ Avoid salty food to avoid the increase of salt and water storage in the body and edema and headache. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated.

You can lie on the bed with your upper body flat, your legs close to the wall 15 minutes, your hips are beautiful and your legs are thin. You can also lie flat on your upper body, straighten your legs, lift up and down and bend to your chest, and exert strength on your waist to create a slim waist.