Can I lose weight during my menstrual period

It is generally not recommended to have strict calorie restriction or high-intensity exercise during the menstrual period for weight loss, but it is possible to adjust the diet structure moderately and maintain moderate physical activity.

1. physiological characteristics

During menstruation, the levels of estrogen and progesterone in women's bodies fluctuate significantly, and the basal metabolic rate may slightly increase but consumption is limited. The blood loss caused by endometrial shedding can lead to mild iron deficiency anemia symptoms in some women, and excessive control of calorie intake may exacerbate fatigue.

2. Exercise Suggestions

It is more appropriate to choose low-intensity exercises such as yoga and walking, and avoid doing exercises that increase abdominal pressure such as Poppy Jump and Squatting. Accumulate 150 minutes of moderate intensity exercise per week, and pay attention to supplementing drinking water containing electrolytes during exercise.

3. Dietary Adjustment

Daily calorie intake should not be less than 1500 calories, with a focus on increasing intake of iron rich red meat and animal liver, combined with citrus fruits with high vitamin C content to promote iron absorption. Moderate consumption of foods rich in omega-3 fatty acids such as walnuts and flaxseed can help alleviate menstrual discomfort.

4. Nutritional supplementation

Protein powder supplements or multivitamins can be used according to medical advice, but it is not recommended to take weight loss drugs such as orlistat. Red dates, goji berries and other medicinal and edible ingredients can be boiled in water for consumption, but the daily intake should not exceed 20 grams.

5. Cycle Management

The 7-14 days after the end of menstruation are the golden period for weight loss, during which the metabolic rate is high and the amount of exercise can be appropriately increased. It is recommended to use apps such as Mint Health to record menstrual cycles and weight change curves, in order to avoid strict weight management during the luteal phase.

It is recommended to maintain 7-8 hours of sufficient sleep per day and reduce salt intake starting one week before menstruation to prevent edema. If severe dysmenorrhea or dizziness symptoms occur, the weight loss plan should be stopped immediately. Women with a BMI index below 18.5 are prohibited from dieting during menstruation. Warm palace patches, black sugar ginger tea, and other items can be prepared to relieve discomfort. During weight loss, it is recommended to regularly check hemoglobin and endocrine hormone levels.