Menstruation is a routine date for non-pregnant women who ovulate normally, and the level of estrogen and progesterone in women will change greatly throughout the menstrual cycle. For most women with normal menstrual cycle, from the first day of menstruation 1 day to follicular maturation (about 2 weeks later), the level of progesterone in the body remains low, but the level of estrogen gradually rises to the highest, preparing for ovulation. Ovulation day is about the first 14 day of menstrual cramps. The luteal phase is from the ovulation date to the next menstrual period, and the level of estrogen and progesterone in the body is high.
Progesterone can promote the relaxation of gastrointestinal smooth muscle, reduce the secretion of gastric acid and pepsin, delay gastric emptying, prolong gallbladder emptying time and weaken intestinal peristalsis, which may lead to loss of appetite, indigestion and decreased absorption function in luteal phase of women. This may be the origin of the rumor that "the digestion and absorption function is not good around menstruation 14 days".
However, this effect is generally more obvious during pregnancy (progesterone level is higher), while in the ordinary menstrual cycle, progesterone level is not so high and the performance is not obvious. And the decline of absorption function is not without absorption. If you eat too many calories, it will also be converted into fat and stored. Not only will you not lose weight, but you may also gain weight. Therefore, at any stage, there can be no wrong idea of "not absorbing well, not being fat, but overeating".
Energy metabolism in menstrual cycle
1, total energy metabolism
The energy metabolism level of a normal human body without any activity is usually measured by basal metabolic rate, which is the minimum heat production rate of the body to maintain normal physiological functions. For every 65438 0℃ increase in body temperature, the basal metabolic rate increases by about 65438 03%. For the average woman, the basal body temperature will increase by 0.3~0.5℃ after ovulation. If the basal metabolic rate is 1200 kcal per day, the daily consumption in luteal phase is only 47~78 kcal more than usual, which is equivalent to riding a bicycle 15 minutes.
Of course, the above is just a simple theoretical speculation. People can't just be in a state of basal metabolism, because other activities of the body actually consume more. In the article published by Horton and other researchers in 2002, the menstrual cycle was divided into early follicular phase (low levels of estrogen and progesterone), middle follicular phase (high levels of estrogen and progesterone) and middle luteal phase (high levels of estrogen and progesterone). During 90 minutes of moderate-intensity physical activity, there is no significant difference in the level of energy substance oxidation and glucose utilization among normal-weight women in these three stages. In the article published on 20 1 1, researchers such as Vaiksaar divided menstrual cycle into follicular phase and luteal phase, and found that female rowers' energy consumption, oxygen consumption level, exercise and resting heart rate, oxidation level of energy substances and lactic acid level in the body during dynamometer exercise at 1 hour had nothing to do with menstrual cycle.
The above research evidence shows that from the perspective of total energy consumption, the menstrual cycle itself does not bring a lot of energy consumption, and there is no significant difference in energy consumption at different stages of the menstrual cycle. Basically, it can be said that menstrual cycle has no effect on weight loss.
2, the way of energy consumption
The basic nutrients that can provide energy for human body are sugar, fat and protein. In the case of adequate nutrition, protein is usually not consumed, but sugar and fat are used first. Sugar is easily absorbed and utilized. In addition to oxygen supply, it can also be used for emergency through anaerobic glycolysis under the condition of insufficient oxygen supply. Therefore, the higher the intensity of exercise, the higher the proportion of sugar consumed by the body. Although the metabolism of fat is slow, the energy produced by complete oxidation is more than twice that of sugar. Therefore, fat can provide stable energy slowly and permanently to make up for the lack of energy provided by sugar. Low-intensity continuous exercise can significantly increase the proportion of fat consumption.
The goal of losing weight is to reduce the body fat content. In exercise, energy consumption is mainly glucose or fat, which is not only related to training intensity, training state and diet, but also related to the level of sex hormones. With regard to the influence of sex hormone levels on energy consumption, the academic circles agree that there are differences between men and women, and estrogen and progesterone may play a role in promoting the regulation of sugar-lipid energy supply ratio. At present, it is still controversial whether the hormonal changes of female individuals in each stage of menstrual cycle have a significant impact on the consumption ratio of glucose-fat.
In the existing experimental evidence, some studies have found that the training at the sub-maximum level (mainly anaerobic metabolism) during follicular phase consumes more glucose and lower fat, which is probably the basis for supporting the luteal phase to lose weight more efficiently than the follicular phase, while others believe that the training during the whole menstrual cycle has little change in energy consumption. However, even researchers who think that follicular phase consumes more glucose and less fat than luteal phase admit that these differences do not exist during moderate and low intensity exercise (mainly aerobic metabolism). The main way to lose weight is moderate and low intensity exercise. From this point of view, it is ineffective to choose exercise to adjust the proportion of body fat only in some special periods of menstrual cycle.
Therefore, we should adopt the correct method to lose weight. The suggestions are as follows:
First, the combination of exercise and diet can get rid of excess weight. Losing weight can not be achieved simply by increasing energy consumption, and diet control is also very important. Dieting (not eating) is not advocated here, but the intake of carbohydrates and fats in food is controlled. Rice and steamed bread provide most carbohydrates, and if they are excessive, they will be converted into fat storage.
Second, not all kinds of exercise are suitable for losing weight. Strength and explosive training, such as sprinting and weightlifting, is mainly supplied by anaerobic metabolism, and glucose will be converted into lactic acid accumulation, causing muscle aches. The correct choice is aerobic exercise, such as brisk walking, swimming, jogging and other moderate-intensity and continuous exercise. Only when the heart rate reaches 70%~85% of the predicted maximum heart rate (220 minus age) and lasts for more than 20 minutes can the most effective fat burning be guaranteed.
Third, we must persevere in losing weight! Obesity is the result of a combination of heredity and living habits. If you eat the same amount of food and do the same intensity exercise as others, others will get fat instead of getting fat, indicating that you may have obesity genes in your body. Losing weight at this time is like sailing against the current. If you don't advance, you will retreat. If you want to keep a good figure, you must make more efforts than others, properly control your calorie intake, and exercise for 60~90 minutes every day.
Fourth, there must be a plan to lose weight, and losing weight too fast will also have a negative impact on health. It is usually recommended to lose weight at a rate of 2~3kg per month, and you should not rush for success.