Experts suggest that adjusting your fitness plan according to the estrogen levels during the four different phases of your menstrual cycle can effectively accelerate weight loss and simultaneously train the body to produce normal hormone levels.
Four Steps to Weight Loss During Your Period
Part One: The Weight Loss Retention Period
Time calculation: Days 1-7 after the start of menstruation
Physiological manifestations: During menstruation, due to the decrease in progesterone secretion, you may experience mood swings, low spirits, and feelings of stress, often feeling depressed and irritable for no apparent reason. If you experience insufficient sleep or excessive fatigue during this period, temporary pigmentation may appear around your eyes. On the second or third day of menstruation, your skin becomes very sensitive and its resistance decreases, potentially leading to menstrual cramps and mood swings. Combined with reduced hormone secretion, your skin may become extremely dry, and pores may appear enlarged. These changes usually disappear naturally by the fourth or fifth day after the start of menstruation.
Weight loss success rate: ★★★
Accelerated weight loss plan:
■ The recommended exercise time at this stage is 3 to 5 hours per week.
■ Don't try to lose weight through dieting or intense exercise during this phase; instead, focus on "shaping." The early stages of menstruation are also a good time to sculpt a healthy body, while excessive dieting can lead to dehydration without reducing fat.
■ You can choose gentle bodyweight exercises, such as simplified Tai Chi, Puttila, etc.
■ If you still feel irritable before doing bodyweight exercises, slow walking, jogging, or slow skating can be helpful.
Healthy recipes:
■ Although the body is relatively weak, one should not overeat. Instead, one should eat more iron-rich foods and plant-based proteins that can improve iron absorption.
■ Smoking, alcohol, and spicy and hot foods such as chili peppers, green onions, garlic, pepper, ginger, cinnamon, and barbecued or fried foods should be avoided.
■ Avoid eating raw, cold, or cooling foods, such as various cold drinks, cold dishes, and raw fruits, to prevent poor blood circulation and lower limb edema.
■ Eat less sour foods, such as various pickled vegetables, plums, prunes, green plums, lemons, etc.
■ You may experience slight swelling in your body and face, so avoid eating overly salty foods. Eat more foods rich in magnesium and B vitamins, such as bananas and animal liver, to improve your metabolism.
■ Drink plenty of water to replenish the body's lost fluids.
MISS Key Tips: During this stage, the intensity and duration of your weight loss exercises should not be excessive; at the same time, avoid participating in sports that require skill and reaction ability, such as tennis and squash, as they will cause you to experience emotional fluctuations due to mistakes.
[ Editor's Pick: Should Women Lose Weight During Their Period?]
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