In diet, during menstruation, you can eat more iron-containing foods and plant proteins that improve iron absorption; Do not eat alcohol, tobacco and spicy food such as pepper, garlic and barbecue; Do not eat cold food, such as all kinds of cold drinks and raw fruits; Eat less acidic foods, such as sauerkraut and plums; Don't eat too salty, drink more boiled water. In terms of calorie control, it is not advisable to go on a diet during menstruation and consume enough calories and nutrients.
In terms of exercise, avoid strenuous exercise during menstruation and do not engage in high-intensity exercise. We should focus on shaping, and we can do some gentle unarmed exercises, such as simple Tai Ji Chuan and Pilates. Walking and jogging are also good choices.
Losing weight during menstruation is not the key, shaping, ensuring that the body is in a stable state and putting health first. Ensure that your menstrual body is normal, so that you can lose weight better in the time after menstruation!
What exercise can you do during menstruation?
The whole menstrual period should appropriately reduce the amount of exercise and reduce the time and frequency of exercise. I used to exercise four times a week, and exercise during my period 1-2 times.
1-3 days menstrual period, do some gentle stretching exercises, such as meditation yoga, elementary gymnastics, or just some simple stretching exercises. These light exercises can help the body circulate smoothly and relieve stress. In particular, it is necessary to avoid putting pressure on the abdominal cavity and raising the position of the legs too high. If you feel tired or find a sudden increase or decrease in blood loss, you need to stop exercising immediately. On the 4th-5th day of menstruation, the body begins to recover. At this time, aerobic exercise such as walking and jogging can be started.
Diet for 7 days during menstruation to lose weight:
This method is the easiest to rebound, and it will affect endocrine and even cause menstrual disorder. In addition, in order to pursue the effect of losing weight, some people usually go on an excessive diet during the period, simply eat nothing, only add some liquids every day and drink more water, and they will soon lose weight. It hurts. During the period after menstruation 1 week, due to the accelerated metabolic rate, it is necessary to grasp the time and exercise to maintain the long-term fat burning efficiency. If you don't eat, it will slow down the basal metabolism, and the whole person looks disgraceful, just like a withered flower.
After menstruation 1 week, the mood is relatively stable and the metabolic rate is relatively fast. This method mainly adjusts the diet according to the hormonal and metabolic changes of the human body one week after menstruation. Breakfast, Chinese food and dinner are all arranged, such as Chinese food mixed with various materials for lunch and protein for dinner.
Four-stage weight loss method in menstrual period:
The "overspeed period" and "plateau period" after the physiological period are the most suitable time to lose weight; As for the "buffer period" before the arrival of the physiological period, you can increase the amount of exercise to prepare for the next physiological period. During the physiological period, the amount of menstruation discharged each time is about 80CC. However, during the menstrual period, many women often use physical weakness as an excuse to supplement their physical strength, comforting themselves that they are not afraid of getting fat after eating, which automatically becomes a "chocolate promotion period". According to the physiological cycle, slimming can be divided into four stages, namely, 1-7 days after menstruation is called slimming welfare period, 7- 14 days after menstruation is called slimming overspeed period, 14-2 1 day after menstruation is called slimming flat fast period, and the 28th day after menstruation is called slimming slow period. In these four stages, according to the body's functional state and diet, in order to achieve the purpose of losing weight. Especially during the period of slimming and welfare, you can slow down your diet plan and supplement foods rich in iron and fiber, such as spinach, kelp, fish and grapes. And with moderate exercise.