physiological period to lose weight
During slimming, you can slow down your diet plan, supplement foods rich in iron and fiber, such as spinach, fish and grapes, and cooperate with proper exercise. 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 and prepare for the weight loss plan 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". Actually, it's not. Eating high-calorie food will make you fat. There is no such thing as an ascension period.
retention period
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Physiological manifestation
Time calculation: after menstruation begins 1 ~ 7 days.
lose weight
When menstruation comes, you begin to feel depressed, depressed, stressed and often depressed and angry for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; In the days when menstruation comes, 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.
Accelerated weight loss program
-The recommended exercise time at this stage is 3-5 hours per week. -Don't try it at this stage.
yoga weight loss
Diet or strenuous exercise to lose weight, 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 and Pilates.
-If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful.
cookbook
Healthy slimming recipes:
-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 liver tea, can make the metabolism better.
-Drink plenty of boiled water to supplement the lack of water in the body.
Key tips
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.
Fat-consuming diet
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The physiological period of women is a very special period, during which women consume a lot of nutrition and calories, which is why they lose weight so successfully. Don't worry about obesity even if you accidentally eat too much. If you can add a variety of weight loss methods, you can get twice the result with half the effort. Here are some diet recipes to help you lose weight easily!
First, cold kelp
Ingredients: kelp, mashed garlic, chopped green onion, salt, sugar, soy sauce, aged vinegar, sesame oil, monosodium glutamate and sesame seeds.
Exercise:
Clean the kelp and steam it in a pressure cooker for 4 minutes. Wash sesame seeds and drain water for later use;
2. Take out the kelp and shred it, then add the prepared garlic paste, chopped green onion, salt, sugar, soy sauce, aged vinegar, sesame oil, monosodium glutamate and sesame seeds and mix well;
3. Put a proper amount of cooking oil into the pot, heat it, then add the red pepper, and leave the fire after the oil is hot. Finally, pour the hot oil and pepper into the mixed kelp and serve.
Second, red bean barley porridge
Ingredients: red beans, coix seed100g, dried red dates 25g, agrimony10g, sugar 30g.
Practice;
Wash Coicis Semen and red beans and soak them in water for half a day. Clean the dried red dates and soak them for later use; The agrimony is wrapped with gauze for later use; 2. Put the coix seed, red beans, agrimony and jujube together in the pot, add appropriate amount of water and cook it into porridge.
Third, corn carrot sparerib soup
Ingredients: 300g of ribs, 300g of carrots, 2 corns, ginger, refined salt and monosodium glutamate.
Method:
Peel carrot, wash and cut into pieces for later use; Wash ribs, blanch and remove blood for later use; Wash the corn and cut it into small pieces for later use; 2. Put a proper amount of water into the casserole, then add ribs, carrots, corn and ginger and cook for 2 hours. Finally, add the right amount of salt and monosodium glutamate to taste, and serve immediately. It is definitely a nutritious and effective diet to lose weight during the physiological period.
Four. Coix seed slimming soup
Ingredients: milk, coix seed
Methods: Milk was poured into coix seed powder and boiled. [ 1]
Peak period
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Physiological manifestation
Time calculation: from the 7th day after menstruation to14th day.
Women usually ovulate on the first 14 day of menstruation. After the estrogen secretion reached the peak, it began to decrease at this time, while the progesterone secretion began 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.
Accelerated weight loss program
-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.
cookbook
Healthy slimming recipes:
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.
-Eat more foods that are beneficial to digestion and metabolism, such as wax gourd, celery, cold melon, garlic and yam. , 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 tips
Even if you don't like aerobic exercise at ordinary times, try to do some, otherwise you may get edema and gain weight.
Foods that can't be eaten during menstruation to lose weight.
Wine: Some people say that drinking during menstruation is better for menstruation, but this is actually an unscientific statement. Drinking alcohol during menstruation will destroy the metabolism of carbohydrates in the body, produce too many hormones and make people fatter and fatter.
High-fat food: Although menstrual women will consume a lot of energy, they will not get fat if they eat too much, but they should not eat too much, such as pork and mutton. These are all meats with a lot of fat, which will consume human minerals and make you fatter!
Flat fast period
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Physiological manifestation
Time calculation: after menstruation 14 ~ 2 1 day.
sports
One week after ovulation, the effect of egg hormone becomes stronger, but the skin state becomes unstable because of 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.
Accelerated weight loss program
But you can still get a good slimming performance. 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.
cookbook
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.
Key tips
During this period, you can continue to do proper aerobic exercise, but be careful not to be overtired and cause muscle damage.
Slow moving period
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Physiological manifestation
Time calculation: 265438+ 0 ~ 28 days after menstruation.
Progesterone secretion peaked in the third week and began to decline in the fourth week. You can do aerobic exercise 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.
Accelerated weight loss program
-you can continue the previous stage of aerobic exercise and need some strength training at the same time. The exercise time can be kept at about 3 hours per week.
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.
cookbook
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.
-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 tips
Try to avoid participating in sports that require skills and responsiveness. Too difficult and intense exercise will not accelerate weight loss, but may damage your health.
dietary respect
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1, master the "period" of natural weight loss.
I believe many girls have this experience: they don't eat too much food, but their weight is increasing; Or did not do any exercise, but lost weight relatively. At this time, are you wondering if you are not an ordinary person?
In fact, this phenomenon is very common. Because the change of women's physiological cycle will lead to the corresponding change of weight, that is to say, the weight will decrease slightly during the physiological period and increase slightly after the physiological period. As long as you grasp the opportunity, your weight loss goal can be achieved.
2. Adjust your staple food during the "best weight loss period"
The day after the physiological cycle is the best time for you to lose weight. Don't eat more than one staple food (cereal, rice, bread, etc.). ) on this day, I have to lose weight.
Sugar intake, these are all to avoid accumulating too much energy in your body.
We suggest that you do more exercise on this day, eat only the staple food for lunch, and eat some other foods besides the staple food for breakfast and dinner, such as fruits and vegetables, but you don't have to reduce the amount.
3. Do gymnastics the next day after adjusting the staple food.
Because we only eat staple food for lunch, we should lose 1 kg (2 kg) when we measure our weight the next day after this adjustment.
Exercise before breakfast and use gymnastics to burn excess fat in the body, so as to achieve the effect of slimming. But remember, you must do it before breakfast, otherwise you will not lose weight, but will rebound. Why bother?
4. Adjust your staple food every week.
When you finish gymnastics, you can return to your normal eating habits. Wait until the same day a week later, and then cycle again according to steps 2 and 3.
However, it should be noted that a few days before the physiological period and during the physiological period, because the weight loss effect is not very good and the weight itself will drop slightly, all the above actions should be stopped and the weight loss plan should be continued after the physiological period is over.
In principle, menstrual weight loss must pay attention to the following points:
1, eat cereal in the morning, eat it directly or cook it, and then mix it with soy milk. Plus an apple.
2, eat a full meal at noon: eat more vegetables, people should eat at least three kinds of vegetables a day, eat meat properly. Don't believe what some people say about eating less, so you will be hungry, and then you will definitely be tempted to eat snacks. Isn't that a complete waste of effort?
3, eat less at dinner: it is best to eat coarse grains. According to experts, coarse grains can help gastrointestinal peristalsis and promote digestion, such as sweet potatoes and corn. Eat early, eat at four or five, and then watch the sunset.
Although losing weight during menstruation will achieve unexpected results, you must not go on a diet, you should eat what you should eat, you must not eat what you should not eat, and you should pay attention to nutrition.
Special precautions from the first day to the end of the diet:
1. Supplement foods rich in iron and fiber, such as spinach, kelp, dried fish, raisins, cherries, apples, red dates, candied dates, Chinese cabbage, whole wheat bread, brown rice, oats and milk.
2. Avoid cold food, ice products or drinks.
3. Relax and do moderate exercise.
4. Eat less sweets such as drinks, cakes and sweets. Prevent blood sugar instability and avoid all kinds of discomfort that aggravate menstruation.
5. Avoid caffeinated drinks: Coffee, tea and other drinks will increase anxiety and anxiety.