The first physiological period:
It takes about seven days from the first day of menstruation to the end of menstruation. During this period, lutein and estrogen secretion in women is not sufficient. It is often said that no one will get fat by eating during menstruation. Although this statement is somewhat exaggerated, it is not groundless. During this period, the basic metabolism of the body has increased. If you avoid overeating, you can lose weight.
The second stage of follicular phase:
The 7th day after menstruation-14th day. During this period, the secretion of estrogen increases, and the body's metabolism is the highest period. At the same time, the digestive function will be improved and the mood will be stable. This period is also the best time to lose weight. During this period, you can lose weight through exercise and diet control.
The third stage of luteal phase:
15-2 1 day after menstruation. During this period, estrogen secretion slowed down, lutein began to accelerate secretion, appetite became better, appetite was wide open, but metabolism gradually slowed down. This time is not suitable for losing weight! Even if you lose weight at this time, it may not be effective, so you should pay attention to diet control at this time and don't hoard too many calories.
Stage IV: Late luteal phase:
22-28 days after menstruation, 7 days before menstruation. This period is the most exuberant period of lutein secretion, and women are prone to menstrual syndrome such as sweets, bad temper, lethargy, edema, acne, etc., but this period is also a critical period for weight loss, because the hormone secretion in the body is exuberant.
Second, menstrual exercise to lose weight methods
1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
How to lose weight during menstruation and exercise?
3. There is also my favorite and simplest action: stand up straight with your feet shoulder width apart, open your toes, don't bend your feet, bend down, and touch your toes, feet and heels with your hands. I feel stretching on the inside, outside and back of my leg.
4. The footman's legs press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways.
6, cross-legged: sit cross-legged, two feet opposite, hold your feet with both hands and lean forward.
Third, menstrual diet to lose weight
1, no sweets. Such as drinks, cakes, brown sugar and candy. At this time, the apple yogurt diet should also be stopped to prevent blood sugar instability and avoid all kinds of discomfort that aggravate menstruation. No matter what is the most effective way to lose weight, if you don't pay attention to your diet, you will still lose more.
2. Eat more foods with high fiber content. Thin belly has a good effect, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Eating enough high-fiber food can promote the discharge of estrogen, increase the content of magnesium in blood, regulate menstruation and soothe the nerves.
How to lose weight during menstruation? Dieting and losing weight during menstruation.
3, in the middle of two meals, you can eat some foods containing vitamin B and get enough protein. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.
4, three meals must be regularly quantified, so as to avoid the ups and downs of blood sugar, reduce the heartbeat, relieve dizziness, fatigue, emotional instability and other discomfort, and help develop good eating habits.
Avoid caffeinated drinks, such as coffee and tea, because these drinks will increase anxiety and anxiety. You can drink barley tea and mint tea instead.
Fourth, precautions for weight loss during menstruation
1, it is not allowed to ignore the supply of minerals.
Minerals play a vital role in the human body. Lack of minerals can lead to human diseases.
How to lose weight during menstruation? What should I pay attention to?
2, are not allowed to ignore the supply of amino acids.
Many modern women are mental workers, so the supply of amino acids for nourishing brain nerves should be sufficient. The content of free amino acids in brain tissue is the highest, followed by taurine and aspartic acid. Beans, sesame seeds, etc. They are rich in glutamic acid and aspartic acid, so eat more appropriately.
3. Don't eat too much fat.
Generally speaking, women should control their total calorie intake, reduce their fat intake and eat less fried food to prevent overweight and obesity. The intake standard of fat should be 20% to 25% of total heat energy.