1, menstrual day 1-6
These days are the period of menstrual cramps. Because of the massive loss of menstrual blood, the body immunity is poor and weak. It is not recommended to do too much exercise and diet control at this time. You can supplement foods rich in iron, such as grapes, spinach and kelp, and do yoga in moderation to help you lose weight.
2, menstrual cramps 7- 13 days
The 7th-13rd day after menstrual cramps is a happy period, because menstruation has stopped, metabolism is vigorous, and the body is comfortable, calm and cheerful. At this time, most women have a good appetite, so don't eat too much at this time, pay more attention to fat intake, eat less high-calorie fried food and exercise regularly. For example: hula hoop, running, gymnastics, once a day, at least 30 minutes a day.
(1) weight loss plan
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 let you achieve your ideal exercise state and weight loss 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.
4. At this time, you can try all kinds of 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.
(2) Healthy diet
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 try to reduce the intake of high-calorie and high-fat foods.
2. Eating more foods that are good for digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.
3, 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.
3, menstrual cramps 14-20 days
The period of 14-20 days of menstrual cramps is a period of vigorous lutein secretion and strong human desire. During this period, due to excessive physical exertion, the diet may be irregular.
Suggestion: It is recommended to eat low-calorie foods such as jelly and apples that are prone to satiety, while continuing to exercise regularly.
(1) weight loss plan
1, or a favorable period to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good slimming effect. At this time, it is recommended that you keep more than 6 hours of exercise every 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 weight loss effect is very obvious.
4. It is best to use the rest day to go outdoors for long-distance endurance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.
(2) Healthy diet
1, prepare for the next menstrual period, 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, eat some foods rich in B vitamins such as walnuts and cashews between meals, which helps to regulate menstruation and soothe the nerves.
4, menstrual cramps 2 1-28 days
A few days before menstruation is a time when many female friends are anxious, such as emotional instability, body edema, chest swelling and acne. During this period, due to the disorder of endocrine balance, all kinds of mood swings are caused, resulting in reduced exercise and increased appetite, which leads to weight loss failure.
(1) accelerated weight loss scheme
1, you can continue the previous stage of aerobic exercise, but you also need some strength training, and 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.
(2) Healthy diet
1, the diet one week before menstruation should be light, easy to digest, nutritious and take enough protein. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.
During this period, 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.
3, eat more green leafy vegetables and fruits, drink plenty of 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, so as to avoid the increase of salt and water storage in the body, edema, headache and other phenomena. It is recommended to start eating low-salt food 7 days before menstruation, and the above symptoms will be greatly alleviated.
5. Precautions for losing weight before and after menstruation
1, to avoid edema
Before and after menstruation, women are prone to accumulate fat and water, leading to edema of the face and lower limbs. At the same time, due to the imbalance of female hormone secretion in the body, intestinal peristalsis will be relatively weakened, so if you want to lose weight through dieting, the possibility of losing weight is very small. However, the diet still needs attention. The food in each meal should be as light as possible, and the salty food should be eaten as little as possible or even not. Like hot pot, pepper, bacon and so on, these are all foods that need to be avoided. During weight loss, we must strictly implement the above measures, otherwise, the body is likely to have edema.
2. Drink plenty of boiled water
Many people think that you should drink as little water as possible during menstruation to avoid edema. Actually, this is not right. During menstruation, women should drink more water instead of less. Many female friends, because they are afraid of edema, drink less water when they get to menstruation. In fact, this is wrong, because it will lead to insufficient water intake, thus inhibiting the physiological process of metabolism in the body. In this way, the water in the body cannot be excluded from the body, and the edema of the body will be aggravated. It can be seen that women should drink more boiled water during menstruation, which is the correct measure to maintain normal physiological metabolism. Try to drink less tea during menstruation. Because tea contains a substance called tannic acid, it will affect the peristalsis of the stomach. If you drink too much tea for a long time, you will gain weight. This needs attention.