Adjusting the fitness plan according to the estrogen secretion in four different stages of the physiological cycle can not only effectively accelerate the weight loss process, but also train the normal secretion of hormones in the body. The first part: Calculation of the detention time for losing weight: Physiological manifestations of the first 1 ~ 7 days after menstruation begins: When menstruation comes, you begin to feel depressed, depressed and stressed, and often feel depressed and lose your temper inexplicably. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; On the second or third day of menstruation, the skin becomes very sensitive and the resistance drops. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change usually disappears naturally on the fourth or fifth day after menstruation begins. Weight loss success index: ★★★★ Accelerated weight loss program:-The recommended exercise time at this stage is 3 to 5 hours per week. -Don't try to diet or lose weight with strenuous exercise at this stage, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat. -You can choose gentle unarmed movements, such as simplified Tai Ji Chuan, Bodhira, etc. -If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful. Healthy diet:-Although you are weak, you should not overeat. You can eat more iron-containing food and plant protein, which can improve the absorption of iron. -Alcohol and spicy food, such as pepper, scallion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned. -Avoid cold food, such as cold drinks, cold dishes, raw fruits and vegetables, etc., to avoid edema of lower limbs caused by poor blood circulation. -Eat less sour food, such as sauerkraut, plums, plums, ebony, lemons, etc. -There will be slight edema on the body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better. -Drink plenty of boiled water to supplement the lack of water in the body. Key Tip: At this stage, the intensity and time of your weight loss exercise should not be excessive; At the same time, avoiding sports that require skills and reaction ability, such as tennis, squash and other inappropriate sports, will make you emotional because of mistakes. Part II: Calculation of weight loss peak time: Physiological manifestations on the 7th ~14th day after menstruation: Generally, women ovulate on the 1st14th day of menstruation, when the estrogen secretion reaches the peak, it begins to decrease, while the progesterone secretion begins to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the week before ovulation is the best time to do aerobic exercise. This is the best time of the month when you feel emotionally and physically energetic. You like sports and challenges. Weight loss success index: ★★★★★★★★ Accelerated weight loss plan:-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 help you achieve your ideal exercise state and weight loss goals during this time. -Running, swimming and cycling are particularly easy to burn calories and are the best choices for people who want to lose weight. -At this time, you can try various aerobic exercises that interest you, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste. Healthy diet: This is a very easy time to get fat. If you can't break down your calories 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. I suggest 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. Key tip: Even if you don't like aerobic exercise at ordinary times, try to do some, otherwise you may get edema and gain weight. The third part: the calculation of weight loss platform time: the physiological performance of 14 ~ 2 1 day after menstruation: one week after ovulation, the effect of egg hormone becomes stronger, but the skin state becomes unstable due to the increase of lutein hormone secretion. 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 period to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good weight loss 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's 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 Diet:-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. Key Tip: During this period, you can continue to do proper aerobic exercise, but be careful not to be overtired and cause muscle damage. The fourth part: the calculation of the time of slow weight loss: the physiological performance of 2 1 ~ 28 days after menstruation: the progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be done for a longer time on the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced on 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 plan:-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 calm your mind and relieve PMS. You might as well practice yoga for 30 minutes every day, which can make your body soft and calm. 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 diet:-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. -At this time, you will feel your appetite greatly increased. At this time, there is no need to deliberately 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, so as to avoid the increase of salt and water storage in the body, edema and headache. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated. Key Tip: Try to avoid participating in sports that require skills and responsiveness. Too hard and strenuous exercise will not accelerate weight loss, but may damage your health. 1 (Walk slowly, 3 ~ 5 hours a week. Drink water, bananas, light, animal liver, lean meat, egg yolk, chicken, fish, shrimp, beans. Spinach, tomatoes. Soybean. Black rice, eggs, mushrooms) 2 (aerobic, 7 hours, melon) 3 (aerobic, more than 6 hours, skipping rope, jumping 200 times in the morning and evening, iron is the same. High fiber, oats, nuts) 4 (Yoga, 30 minutes of yoga practice every day, light, meat, eggs, tofu, soybeans, no snacks and fried foods, green leafy vegetables and fruits, and plenty of water. In the next few days, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge. Avoid salty food. )