1, menstrual weight loss is divided into four stages.
During menstruation, various physiological phenomena of women will change, such as metabolism and hormone secretion. You can master the laws of physical changes in different periods and achieve good weight loss results.
One week before menstruation
Don't think that menstrual weight loss is just menstrual weight loss. It's important to lose weight before menstruation. Because many girls have menstrual syndrome, before menstruation comes, there may be anxiety and restlessness. You can do some aerobic exercise to relieve your mood, such as jogging, dancing and yoga. Exercising for half an hour every day also helps to reduce the possibility of dysmenorrhea.
Moreover, before the arrival of menstrual period, the body is more likely to accumulate excess substances, which is the period when the body appears edema and weight gain. Drink a cup of soybean milk before breakfast every day to prevent the body from accumulating waste before menstruation. You can also eat more vegetables and fruits containing dietary fiber, get enough protein, help the body to metabolize, expel toxins, and replenish nutrients and minerals that may be lost during menstruation.
2, menstrual period 1-7 days.
Menstrual period generally lasts about 7 days, which belongs to slimming welfare period. At this time, women are weak and may have dysmenorrhea, dizziness and other problems. During this period, it is not suitable to do strenuous exercise to lose weight, nor can you lose weight by dieting. If you want to exercise, you can choose some simple exercises with little exercise, such as walking, simple yoga moves and simple Tai Ji Chuan.
Three meals a day should be normal, mainly light, not overeating, and you can eat some iron-rich foods, such as pork liver and grapes. Avoid spicy food, such as pepper, onion, garlic, ginger, etc.
3.65438+ 0-7 days after menstruation
65438+ 0-7 days after menstruation is a slimming and speeding period, which is easy to get fat. If the calorie intake cannot be decomposed in time, it will be converted into fat and accumulated in the body. Therefore, during the period of 1-7 days after menstruation, we should avoid eating high-calorie and high-fat foods and eat foods with less sugar and starch appropriately. During this period, you can do some moderate exercise to help you lose weight, such as jogging and brisk walking to burn calories.
4. 7- 14 days after menstruation
7- 14 days after menstruation is also the time to lose weight. You can eat more high-fiber foods, such as fruits and vegetables, cereals, brown rice, oats and so on. Moreover, we should pay attention to controlling diet and not overeating, which will lead to excessive fat accumulation in the body.
5. How to lose weight in exercise and diet during menstruation?
In the menstrual weight loss exercise,
1, reduce the amount of exercise. To lose weight during menstruation, we should reduce the intensity and amount of exercise. Excessive exercise can cause endocrine disorders and irregular menstruation.
2. Shorten exercise time. Not only should the amount of exercise be appropriately reduced, but also the exercise time should be relatively shortened to achieve the effect of exercise, and the exercise time should be controlled at about 30 minutes.
3. Don't take part in water sports. Like diving, swimming, water polo, etc. They are all water sports and are not suitable for taking part in menstrual period to prevent infection.
4. Three days before menstruation, do some relaxing and gentle stretching exercises, such as simple yoga movements and walking.
6, menstrual diet.
1, normal diet. Normal diet during menstruation can also play a slimming effect, because the demand of the body during menstruation may increase by about 30% than usual. According to the usual diet, you can consume 30% less, which naturally has a weight loss effect.
2. Try to eat less sweets. Eating sweets during menstruation still has an impact on weight loss. Eating too many sweets will still lead to an increase in calories, which may also lead to unstable blood sugar and menstrual discomfort.
3. Eat more protein food. You can eat more high-protein foods during menstruation, such as fish and beans, which can help you lose weight and supplement the nutrients lost during menstruation.
4, do not eat irritating food. Pepper, coffee and other stimulating foods that help burn fat are best not to be used as diet foods during menstruation, which may cause irregular menstruation.