1, menstrual exercise to lose weight
During menstruation, you should choose some gentle bare-handed exercises to lose weight, such as: simplified Tai Ji Chuan, yoga, walking, jogging, slow skating and so on.
note:
The intensity of the above activities should not be large and the time should not be long. You must avoid taking part in sports that require skill and responsiveness, such as tennis and squash, which may make you angry and emotional because of mistakes and losses.
2, healthy weight loss ingredients
(1) jujube papaya lotus seed soup
Ingredients: 5 red dates, 1 raw papaya, a little lotus seeds.
Practice: soak the lotus seeds in water until they are soft, put all the ingredients in a pot and boil them. When the ingredients are cooked, add a little rock sugar to taste. Jujube papaya lotus seed soup can be drunk as breakfast every day before menstruation. A bowl of 300ml sweet soup has about 150 calories. If you eat no more than 2 bowls a day, the calories will not exceed the standard.
Efficacy: The week before menstruation is a period of increased hormone secretion. During this period, it is suitable to eat some sweet soup that can replenish qi and blood, promote blood circulation and replenish vitality. Jujube is rich in iron, which can promote women's metabolism and blood circulation. Lotus seeds can replenish qi and blood and increase vitality in the body. Papaya is a fat-burning and breast-enhancing fruit that many girls know. It is suggested that you can choose raw papaya to cook, so that the weight loss effect will be better.
(2) Tomato and garlic soup
Practice: Wash tomatoes and garlic, and cook them with garlic white and tomatoes 1 hour.
Remarks: Drinking tomato and garlic soup for two consecutive days in the fourth week after menstruation, without eating anything else, can effectively lose weight.
(3) stewed fresh milk with papaya and red dates
Practice: wash the red dates first, peel and cut the papaya into pieces; Add a little water to the pot, add rock sugar and cook until it melts. Then pour the crystal sugar water and fresh milk into the red dates and papaya. Stew in a steamer for 40 minutes.
(4) dark chocolate diet
Practice: Substitution: Do not eat fruits and dairy products for any meal except breakfast, and use dark chocolate instead; Taste slowly, try to skip lunch for 4 days and use dark chocolate instead. If you are hungry in the afternoon, you can eat chocolate to satisfy your hunger.
Remarks: To lose weight, you should eat dark chocolate with 70% cocoa content. In addition, pay attention to eating less than 50 grams of chocolate every day, and don't eat too much. Eating chocolate during menstruation also helps to relieve discomfort such as dysmenorrhea.
3, menstrual fruit to lose weight
(1) banana
Banana is low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
(2) Kiwifruit
In addition to vitamin C, kiwifruit is also rich in fiber, which can increase the speed of fat decomposition and avoid excessive accumulation of leg fat.
(3) tomatoes
Eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema. If eaten raw, the effect will be better.
(4) Papaya
Papaya has proteolytic enzymes, which can remove the fat accumulated in the lower body due to eating meat. Pectin is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.
(5) Apple
Apples contain malic acid, which can accelerate metabolism and reduce the fat in the lower body, and contain more calcium than other fruits, which can reduce the salt that makes the lower body edema.
6. Grapefruit
Grapefruit is extremely low in calories, and it will not get fat if eaten more. It is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
(7) oranges
Oranges are rich in fiber and low in calories. Eating more can help defecate, reduce the accumulation of toxins in the body, and excrete a lot of toxins during menstruation.
(8) durian
Durian is low in fat. If it can be used instead of dinner or breakfast, it will have a good weight loss effect. Durian is hot, can promote blood circulation and dispel cold, and relieve dysmenorrhea. It is definitely the most suitable fruit for menstrual women to lose weight.
(9) Pineapple
Bromelain can effectively decompose protein in food and increase gastrointestinal peristalsis.
(10) grape
Women eat a dozen fresh grapes containing a lot of vitamins every day, which not only helps to lose weight, but also contributes to cardiovascular health.
(1 1) strawberry
Strawberry contains pectin and rich dietary fiber, which has a good absorption and digestion effect and has the effect of unobstructed defecation.
(12) Guava
Guava is low in calories and contains dietary fiber, which is easy to produce satiety and is an excellent choice for dieters. At the same time, drinking guava tea regularly can prevent the accumulation of excess fat in the body, promote human metabolism and help to lose weight.
(13) diagram
Figs are rich in organic acids and various enzymes, which can clear away heat and moisten intestines, help digestion, protect liver and detoxify. Moreover, the calories of figs are very low, which is one tenth of the calories of pork with the same weight.
4, menstrual diet weight loss principle
(1) high fiber food
Most women are prone to constipation during menstruation, which is not only not conducive to weight loss, but may even lead to menstrual disorders and dysmenorrhea.
Therefore, eating more foods rich in high fiber during menstruation can effectively promote gastrointestinal peristalsis, thus conditioning the weak stomach during menstruation. It has a good effect of thin abdomen. Like whole grains, whole wheat flour, brown rice, oats and so on. These high-fiber foods can also promote the excretion of estrogen and increase the content of magnesium in the blood. Not only can you lose weight, but you can also regulate menstruation and soothe the nerves.
(2) Vitamin B foods
If female friends want to lose weight easily during menstruation, then some foods rich in vitamin B are essential. These nutrients can effectively promote human metabolism, thus playing the role of burning fat and losing weight. There are many foods rich in vitamin B, such as milk, carrots, pumpkins and cereals. These foods are extremely rich in vitamin B.
In addition to this kind of food, it is recommended to eat more foods rich in high protein, such as eggs, tofu, soybeans and so on. This can also play a good role in losing weight. It is of great significance for women who seldom exercise upper wall muscles to achieve weight loss by increasing metabolism.
(3) Foods with high potassium content
Many women look bloated, but they are not really obese, but because of edema. There are many reasons for edema, such as accumulated water in the body, which can not be discharged, which will lead to bloated figure, especially in the legs.
At this time, you should eat more foods with high potassium in moderation. Potassium can help us effectively promote the discharge of excess water in the body and help us effectively eliminate all kinds of edema and edema problems. Eating too much potassium can easily stimulate the thyroid gland and make it over-secreted.
5. How to eat breakfast to lose weight?
1, mainly thin or liquid foods such as porridge, noodles, soybean milk, milk and yogurt. Especially porridge, the energy of porridge is much less than that of rice at the same volume. It is recommended to make miscellaneous grains porridge. Miscellaneous grains and beans contain high minerals, vitamins and dietary fiber, which can increase the satiety of the stomach. You can also eat fresh corn or potatoes instead of some staple foods to reduce the energy intake of breakfast staple foods. The consumption of solid foods such as steamed bread, bread, fried rice, cakes (especially oil cakes) should be controlled, and the less the better.
2. Choose low-fat foods such as milk, choose low-fat or skim milk, choose miscellaneous grains rice or steamed bread rolls as staple food, choose lean meat instead of pork belly, and boiled eggs instead of fried eggs.
3. Choose vegetables and fruits. It is recommended to eat green leafy vegetables, such as broccoli, rape, oily wheat and so on. The reason is that this kind of food is full and rich in dietary fiber. The same is true of fruit. At the same time, it is recommended to eat the whole fruit, because the nutritional value of the fruit will be greatly reduced after juicing and deslagging. Breakfast vegetables should be cold or boiled to reduce the intake of salt and oil.
4. Choose protein foods such as milk, eggs, bean products and lean meat. On the one hand, the body needs to supplement a lot of protein; On the other hand, this kind of food can delay the speed of blood sugar production and decline, enough to resist hunger.