How to lose weight by taking contraceptive pills to gain weight

If weight gain occurs after taking contraceptive pills, scientific weight loss can be achieved through adjusting dietary structure, increasing exercise, optimizing lifestyle habits, and other methods. Contraceptives may cause water and sodium retention or appetite changes, but weight gain is usually controlled.

1. Adjust dietary structure

Reduce refined carbohydrate intake and choose whole grains such as oats and brown rice instead of white rice. Increasing the intake of high-quality protein, such as chicken breast, fish, and soy products, can help enhance satiety. Daily intake of more than 500 grams of non starch vegetables, such as broccoli and spinach, to supplement dietary fiber. Avoid high sugar snacks and sugary drinks, and replace desserts with low sugar fruits such as strawberries and blueberries. The main cooking method is steaming and boiling, reducing the intake of fried foods.

2. Regular Aerobic Exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Maintain a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes to effectively burn fat. You can try interval training mode, such as brisk walking for 1 minute and then jogging for 30 seconds in a loop. Warm up and stretch before and after exercise to avoid sports injuries. It is recommended to choose morning exercise, which can help improve metabolic levels throughout the day.

3. Combining strength training with resistance training

2-3 times a week, focusing on exercising large muscle groups such as legs, back, and core muscles. Use dumbbells, elastic bands, or self weight training to repeat each movement 12-15 times. An increase in muscle mass can improve basal metabolic rate, consuming approximately 50 calories per day for every 1 kilogram of muscle gain. Timely supplement protein after training, such as eggs and whey protein powder, to promote muscle repair. Avoid training the same muscle group for two consecutive days to ensure muscle recovery time.

4. Water metabolism management

Drink 2000-2500 milliliters of water per day, in small portions, and avoid consuming large amounts at once. Reduce the intake of high salt foods such as pickled foods and processed meat products, and control daily sodium intake within 2000 milligrams. Moderate consumption of potassium rich foods such as bananas and potatoes can help balance electrolytes in the body. Avoid standing or sitting for long periods of time, and promote blood circulation by exercising for 5 minutes every hour. Control water intake 3 hours before bedtime to reduce morning swelling.

5. Regulating sleep pressure

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin secretion. Establish a fixed schedule to avoid staying up late and affecting metabolic rhythms. Relieve stress through meditation, deep breathing, and other methods, and elevated cortisol levels may promote fat accumulation. Record diet and exercise habits, and establish a positive feedback mechanism. If necessary, consult a nutritionist to develop personalized plans to avoid extreme dieting affecting health. During the implementation of the weight loss plan, patience should be maintained, and it is recommended to lose 0.5-1 kilogram per week. Regularly monitoring changes in body fat percentage is more meaningful than simply focusing on weight. If abnormal edema or rapid weight gain persists, seek medical attention promptly to rule out other endocrine disorders. The weight changes caused by contraceptive pills usually stabilize after 3-6 months of medication, during which maintaining a balanced diet and moderate exercise can effectively manage weight. Avoid using unhealthy weight loss methods such as diuretics, which may interfere with drug efficacy and damage kidney function.