How to lose weight during menstruation

During the menstrual period, weight loss requires adjusting dietary structure and exercise methods, and can be achieved by combining low-intensity exercise with a balanced diet. During menstruation, women's bodies are more sensitive and should avoid high-intensity exercise or extreme dieting. A few days before the menstrual period, the endometrium begins to shed, and some women may experience mild iron deficiency anemia symptoms. At this time, it is recommended to increase iron rich foods such as lean meat and animal liver, combined with citrus fruits with high vitamin C content to promote iron absorption. When the body is swollen, reduce salt intake and eat more diuretic foods such as winter melon and cucumber. In terms of exercise, it is recommended to choose low impact exercises such as yoga and walking, and the exercise time should be controlled within 30 minutes, avoiding yoga postures such as inversion or squeezing the abdomen. When menstrual blood flow is high, sports such as swimming that may cause infection should be suspended.

Within one week after the end of menstruation, the weight loss effect is improved. At this time, estrogen levels rise and moderate intensity exercise such as jogging and aerobic exercise can be gradually resumed. Ensure a daily intake of 50 grams of high-quality protein in diet, with priority given to fish and soy products. Carbon water intake can increase the proportion of whole grains in moderation, and 20 grams of dietary fiber per day can help regulate gut microbiota. Iron supplements should be continued for 3 days after the end of menstruation to prevent metabolic effects caused by latent anemia.

Menstrual weight fluctuations of 1-3 kilograms are a normal physiological phenomenon and should not cause excessive anxiety or extreme weight loss measures. It is recommended to use a body fat scale instead of a weight scale to monitor changes, focusing on objective indicators such as waist to hip ratio rather than just weight numbers. If there are persistent symptoms of anemia such as fatigue and dizziness, timely medical attention should be sought to check hemoglobin levels. It is recommended to plan the weight loss cycle for women based on the menstrual cycle, and targeted plans should be adopted for different hormone stages for better results.