First of all, we need to know what the physiological cycle of MC is. The English abbreviation of MC physiological cycle means menstrual cycle in Chinese. All right, bring it on ~ ~

6 tips:

1. Weigh yourself on an empty stomach every morning, record it, and record the main diet of three meals a day, so that you can check when your weight rebounds or your weight loss effect is good, which is more conducive to summarizing and controlling your diet. I think this is quite important.

2.2 Never go on a diet during this period. MC, it's unhealthy.

3. On the first day after 3.MC, make a "staple food adjustment", which is called "slimming day" and try not to eat starchy food. It is recommended to drink a cup of milk cereal for breakfast. If skim milk is used, the effect is of course better. Try to eat only some vegetables instead of rice for lunch and dinner; In fact, to put it bluntly, this day is to control the intake of calories and sugar.

4. After getting up the next morning after the "staple food adjustment day", doing stretching exercise for about 15 minutes on an empty stomach is helpful to consolidate the "record" of the previous day. There is no need to control your diet on this day. But don't overeat high-calorie and fried foods.

5. If you want to consolidate the effect, one week after the "staple food adjustment", one day after the "staple food adjustment", and so on, that is to say, you can control your diet for up to four days a month. But I tried, and the effect was the most obvious on the first day after MC.

6. Drink plenty of water, blood circulation will be significantly accelerated, and it will also help to eliminate waste in the body. After water enters the human kidney, the human body will use a lot of heat to excrete water.

Physiological adaptation tetralogy

A song-weight loss retention period

Time calculation: 0~7 days after the start of 65438+MC, please specify: www.boohee.com.

Physiological manifestations: When MC 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; On the second or third day of MC, the skin becomes very sensitive and the resistance decreases. 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 the menstrual period begins.

Slimming success index: ★★★★

Accelerated weight loss program:

1. The recommended exercise time at this stage is 3~5 hours per week.

2. Don't try to diet or lose weight with strenuous exercise at this stage, but focus on "shaping". Early MC is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.

3. You can choose moderate unarmed exercise, such as simplified Tai Ji Chuan and Pilates.

4. If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful.

Healthy slimming recipes:

1. 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.

2. Alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned.

3. Avoid cold food, such as all kinds of cold drinks, cold dishes and raw fruits. In order to avoid edema of lower limbs caused by poor blood circulation.

4. Eat less sour food, such as sauerkraut, plums, plums and lemons.

There will be slight edema on your 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.

6. Drink plenty of boiled water to supplement the lack of water in the body.

Small dance love tips:

At this stage, the intensity and time of your weight loss exercise should not be excessive. At the same time, avoid participating in sports that require skills and reaction ability, such as tennis and squash, which are not suitable, and it is easy for you to get emotional because of mistakes.

Trilogy-the pinnacle of slimming

Time calculation: Please indicate www.boohee.com on the 7th day after MC to14th day.

Physiological manifestations: Generally, women ovulate on 14 days of MC. After reaching the peak, estrogen secretion began to decrease, while 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.

Slimming success index: ★★★★★★★

Accelerated weight loss program:

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. 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 enable you to achieve your ideal exercise state and slimming goals during this time.

Running, swimming and cycling are particularly easy to consume calories, which is the best choice 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, ballet and so on. Because your physical quality and acceptance are first-class, not exercising is a waste.

Healthy slimming recipes:

1. This is a very easy time to get fat. If the calories you eat can't be broken down quickly, they will turn into fat and stay in your body. So you should try to reduce the intake of high-calorie and high-fat food.

2. Eat more foods that are good for digestion and metabolism, such as wax gourd, celery and cold melon, which can accelerate your slimming process.

I suggest that you can make a diet plan for a week, 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.

Trilogy-The Flat and Fast Period of Slimming

Time calculation: after MC 14~2 1 day.

Physiological manifestations: One week after ovulation, the effect of egg hormone becomes stronger, but the skin condition is unstable due to the increase of luteinizing 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.

Slimming success index: ★★★★★

Accelerated weight loss program:

1. Now is a good time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve good slimming performance. It is recommended that JMs keep the exercise time above 6 hours per week.

2. Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.

3. 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 effect is very obvious.

4. 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.

Healthy slimming recipes:

1. Prepare for the next MC and increase the intake of iron and protein.

2. 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.

3. Eating some foods rich in B vitamins, such as walnuts and cashews, between meals is conducive to regulating MC and calming the nerves.

Small dance love tips:

Appropriate aerobic exercise can be continued at this stage, but care should be taken not to be overtired and cause muscle damage.

Tetralogy-slimming unsalable period

Time calculation: 0~28 days after 265438+MC, please indicate www.boohee.com.

Physiological manifestations: progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be carried out 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 the body is very active, while subcutaneous fat is active, and the physical and mental state is unstable, and greasy and acne will appear on the face. At this time, you will soon return to your original physiological state.

Slimming success index: ★★

Accelerated weight loss program:

1. 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.

2. Recreational and competitive sports, such as swimming, can calm your mind and relieve PMS.

You may wish to practice yoga for 30 minutes every day, which 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.

If you prefer the gym, spend at least 20 minutes every day to show your skills on the dance machine, rowing machine and treadmill.

Healthy slimming recipes:

1.The diet one week before the onset of MC 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, you don't need to go on a diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.

3. Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.

4. In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge.

5. Avoid salty food to avoid the increase of salt and water storage in the body, edema and headache. It is suggested to start eating low-salt food 7 days before MC comes, and the above symptoms will be greatly alleviated.

This "physiological cycle diet" is quite scientific, and it does not need long-term dieting, let alone advocating not eating sugar for a long time, because sugar-free will oxidize the body and easily constitute chronic diseases. There is almost no extra money, no rebound, just perseverance and patience. I believe JMs will definitely see the effect if it persists ~ ~ ~

Slimming is also a long-term and stumbling feature. Just like socialist modernization, the key is to have confidence, and at the same time, to implement various principles and policies and unswervingly adhere to the general line ~ ~ ~

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This is my treasured article ~

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