1, menstrual weight loss stage
1. Menstrual period
From the first day of menstruation, women's body is the most fragile in this period, because the secretion of lutein and estrogen in the body is reduced, which leads to extreme weakness, affects the metabolism of the body in new cities, and even causes dysmenorrhea when catching cold.
Whether dieting or exercising these days, the effect of losing weight will not be good, and physical discomfort may also affect the confidence of losing weight, so it is recommended not to lose weight these days. During this time, we should pay attention to avoid eating raw and frozen food, eat more beef and milk, keep a good mood and relax ourselves.
2. The best slimming stage
Within one week after menstruation, people are in a happy mood, stable mood, accelerated metabolism, good digestion and detoxification function, relatively strong estrogen secretion in the body and smoother skin.
One week after menstruation is the best time to lose weight. If you want to lose weight quickly, you should first pay attention to your diet, don't eat too much food, and reduce the intake of starchy food. Doing aerobic exercise as much as possible, such as walking and swimming, can consume a lot of body calories. These seven days have the best weight loss effect, and MM who wants to lose weight must pay attention.
3. losing weight is slightly suspended.
At this time, the level of estrogen in the body gradually returned to a balanced state, and the metabolism began to slow down but it was still good, but at the same time, the appetite became better and the nutrient absorption accelerated. Continue to lose weight during this time, especially pay attention to diet control, because you may feel very appetizing during this time.
Then eat more high-fiber foods, such as fruits, vegetables, cereals, wheat, etc., which can also increase satiety and promote hormone excretion. In addition, we should exercise properly and don't give the opportunity of fat accumulation!
4. Slow weight loss stage
One week before menstruation, "premenstrual syndrome" may appear. At this time, the metabolism of the human body slows down obviously, and the skin becomes rough. Some people may have acne, acne, short temper and edema. The effect of losing weight at this stage is generally not obvious, but because your body may have edema.
When the body appears edema, you can massage the body to eliminate edema. This method of losing weight also has a very good effect. At the same time, we should also pay attention to the regulation of diet, try to eat light diet, eat more fruits and vegetables, increase exercise in moderation, and always maintain physical and mental pleasure.
In fact, you can't lose weight when menstruation comes, because one week after menstruation is very beneficial to lose weight. During this period, the increase of estrogen in the body can promote the absorption and consumption of fat, so you should further eliminate excess fat through exercise.
2. What exercise do you do to lose weight during menstruation?
1, walk for 20~40 minutes.
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.
Although a person can't consume too many calories when walking; But when there is a cool and comfortable wind blowing in the evening, take your other half, baby or dog for a walk together, and your mood will not only become pleasant quietly, but also feel full of body and mind because of exercise!
2, jogging 15~30 minutes
If you want to go jogging, don't hesitate to run! Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time!
The method of losing weight during menstruation What to eat to lose weight during menstruation?
It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to make your body run out of energy at an accelerated pace, but become tired and weak after running.
3. Yoga 10~20 minutes
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 handstand, some yoga moves can really help you relieve pelvic muscles and relieve back discomfort during menstrual cramps.
3. What do you eat to lose weight during menstruation?
Menstruation is the time when a woman's fighting capacity is the lowest. At this time, the body should supplement enough nutrition to lose weight and fat. So what should she eat to lose weight during her menstrual period?
1, kelp:
Kelp can reduce the deposition of fat on the blood vessel wall and let the toxins in the blood be excreted.
2. Dairy products:
Orolic acid can not only make cholesterol deposit on the arterial wall, but also optimize the hormones in menstrual period, so that you can slim your waist and not your chest.
3. protein:
Eat more foods containing protein during menstruation, such as meat, eggs, tofu and red beans. These foods can not only help the body detoxify, but also enrich the blood.
4. vitamin b:
Menstrual period can supplement some vitamin B, such as walnuts, cashews and other foods containing vitamin B.
5, high fiber food:
To lose weight during menstruation, you should eat more foods with high fiber content. Thin belly has a good effect, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods.
4. Can you exercise to lose weight during menstruation?
Losing weight during menstrual period means doing some moderate exercise, such as some simple weight-loss movements, some gentle stretching exercises, such as meditation weight-loss yoga, elementary gymnastics, or just some simple stretching movements, etc. The amount of exercise during menstruation should not be too large. You should take part in some sports that you usually practice frequently, such as jogging, gymnastics, boxing, table tennis and shooting.
Slow down when exercising, reduce the amount of exercise and relax your muscles. During menstruation, it is not advisable to participate in high jump, long jump, 100-meter race, playing football and other sports, nor to do strength exercises such as push-ups and dumbbells to increase abdominal pressure, so as to avoid excessive bleeding during menstruation or change the position of the uterus. Some underwater sports are not suitable for participation, such as diving, swimming and water polo.
5, menstrual weight loss should be planned.
Losing weight during menstruation requires a plan, and you can't lose weight blindly. For example, doing some strenuous exercise may lead to menstrual disorder, which will not only affect the weight loss effect, but also damage your health. So what are the precautions for losing weight during menstruation? Let's have a look!
First, every time menstruation comes, we should pay attention to rest and relax our body and mood, because MM's mood during menstruation is always irritable and impulsive because of hormone secretion, so we should calm down and have a good rest.
Second, the foods that should not be eaten during menstruation are cold drinks, watermelons, cucumbers, mung beans, loofah, white radish and so on. Because these foods are cool and can cause dysmenorrhea, even if these foods can lose weight, try to eat as little as possible.
Third, don't think that eating anything during menstruation won't make you fat. Just deliberately eating some high-fat and high-calorie foods such as cakes, desserts and sweets will lead to unstable blood sugar and weight gain.
Fourth, refuse strenuous exercise to lose weight during menstruation, such as long-distance running, skipping rope and high jump. , so as not to affect your health.
6, weight loss contraindications
1, no breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.