1, physiological diet
1, 1- Seven days after menstruation (slimming welfare period)
When menstruation comes, you begin to feel depressed, depressed, stressed, often depressed for no reason, lose your temper, and often feel tired due to the decrease of luteinizing hormone secretion. 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.
2. Fruits that lose weight during menstruation
1, orange
Oranges are rich in fiber, low in calories and contain natural sugar, which can be used to replace sweets, biscuits, cakes and other desserts. Moreover, the cellulose in oranges can help gastrointestinal peristalsis, promote defecation and reduce the accumulation of toxins in the body. Eating oranges during menstruation can help expel a lot of toxins from the body, thus achieving the effect of losing weight.
2. Guava
Guava itself is low in calories and rich in dietary fiber, which can avoid the accumulation of excess fat in the body and promote human metabolism. In addition, eating guava can increase satiety and reduce food intake, which is a good choice for women to lose weight during menstruation.
Step 3: strawberries
Strawberry is a kind of fruit rich in dietary fiber and pectin, which has strong absorption and digestion, and can play a smooth and moisturizing effect.
4. papaya
Papaya is rich in vitamins and can help promote digestion. Moreover, papain contained in papaya can decompose protein and sugar, and can also decompose fat, thus achieving the effect of losing weight.
5, durian
Durian is hot, which can promote blood circulation and dispel cold, and help relieve dysmenorrhea. In addition, durian has a low fat content. If you eat durian during menstruation, you can lose weight better.
6. fig
Eating figs during menstrual period has slimming effect on women. Figs are rich in vitamins and amino acids, and the unique enzymes in figs can help decompose excess fat and promote the excretion of toxins in the body.
7.kiwi fruit
Kiwifruit is rich in vitamin C and dietary fiber, which can promote digestion, accelerate the decomposition of fat and avoid the accumulation of excessive fat in the body.
8.grapefruit
Grapefruit is low in calories and rich in potassium, which is beneficial to reduce the accumulation of fat and water in the lower body.
9. Apple
The unique malic acid in apples can help the metabolism in the body and reduce the fat in the lower body. Moreover, apple also contains pectin and tannic acid, which has astringent effect and can discharge intestinal endotoxin and waste.