When menstruation comes, you begin to feel depressed, depressed and stressed, often depressed, angry and often tired for no reason. In the meantime, you should get enough sleep.

Weight loss suggestion: The recommended exercise time at this stage is 3 ~ 5 hours per week. At this stage, don't try to diet or lose weight with strenuous exercise, but focus on "shaping". Menstruation is also a good time to build a strong body.

(1) You can choose gentle unarmed movements, such as simplifying Tai Ji Chuan and Pilates.

(2) If you still feel agitated before doing unarmed exercise, you can choose some milder exercise according to your own situation, such as walking.

2. The 7th day after menstruation-14th day (weight loss overspeed period)

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.

Weight loss suggestion: At this time, you can try various aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.

(1) 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.

(2) Running, swimming and cycling are particularly easy to consume calories, which is the best choice for people who want to lose weight.

3. 14-2 1 day after menstruation (weight loss period)

One week after ovulation, the effect of egg hormone becomes stronger, but because of the increase of lutein hormone secretion, your skin state becomes unstable, so it also makes your mood stable and impatient!

Weight loss advice: it is still a favorable period to lose weight. Although the effect may not be as obvious as the previous stage, 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.

(1) Treadmill, aerobics and some equipment exercises can help you burn calories these days, and tennis and ball games are the best choices.

(2) 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.

(3) It is 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.

4. Day 2 1-28 after menstruation (slow slimming period)

After menstruation, progesterone secretion reached its peak in the third week and began to decline from the fourth week. Aerobic exercise can be done for a longer time from the 20th day to the 24th day, but the exercise time, frequency and intensity will gradually decrease from the 24th day to the 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.

Weight loss suggestion: 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.

(1) Sports with strong entertainment and weak competition, such as swimming, can calm your mind and relieve PMS.

(2) Practicing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.

(3) If you prefer the gym, spend at least 20 minutes every day showing your skills on the dance machine, rowing machine and treadmill.

Tips: It is not recommended for girls to lose weight obviously during the physiological period. They should adopt a more moderate way to lose weight and avoid excessive dieting and a lot of exercise.