How to lose weight during menstruation

During menstruation, weight control can be assisted by adjusting diet structure, moderate water intake, low-intensity exercise, monitoring weight changes, and maintaining regular sleep patterns. Losing weight during menstruation requires a balance between physiological characteristics and health needs.

1. Adjust dietary structure

During menstruation, it is recommended to increase iron rich foods such as lean meat and animal liver to help replenish the iron lost in menstrual blood. At the same time, choose complex carbohydrates with slow digestion and absorption, such as oats and whole wheat bread, and pair them with high-quality proteins such as eggs, fish, and shrimp to reduce refined sugar and saturated fat intake. Avoid excessive intake of high salt foods to prevent worsening of edema.

2. Moderate water intake

Maintaining a daily intake of 1500-2000 milliliters of warm water can help promote metabolic circulation and alleviate menstrual bloating and discomfort. Moderate consumption of ginger tea or red bean coix seed water isothermal beverages is recommended, but excessive consumption of caffeinated beverages such as coffee and strong tea should be avoided to avoid affecting iron absorption or exacerbating menstrual discomfort.

3. Low intensity exercise

Choose to do soothing stretching exercises or walks three days before menstruation, and gradually resume low impact exercises such as brisk walking and yoga in the later stage. The duration of exercise should be controlled at 30-45 minutes, with a moderate intensity of sweating. Avoid actions that increase pelvic pressure, such as handstands and jumping, and stop immediately when there is obvious abdominal pain or fatigue.

4. Monitoring weight changes

Physiological edema of 1-3 kilograms may occur due to hormonal changes from one week before menstruation to the end of menstruation, and weight fluctuations during this period are normal phenomena. It is recommended to weigh at fixed times and record trends, focusing on indicators such as waist circumference and body fat percentage, to avoid extreme dieting behaviors due to short-term numerical changes.

5. Regular sleep schedule

Ensuring 7-8 hours of sleep per day helps regulate the balance of leptin and ghrelin. Avoid using electronic devices one hour before bedtime, and improve sleep quality by soaking your feet in hot water, listening to light music, and other methods. Avoiding staying up late to reduce the impact of stress hormones on metabolism and maintaining a stable biological clock are more conducive to weight management.

The metabolic rate may increase slightly during menstruation, but hormone fluctuations are prone to increase appetite and water retention. It is recommended to focus on maintaining weight as the main goal and avoid nutrient deficiencies caused by strict calorie restrictions. When estrogen levels rise one week after menstruation, it is advisable to increase exercise intensity appropriately and combine it with a high protein diet to achieve weight loss. If severe dysmenorrhea or abnormal menstrual flow occurs, seek medical attention promptly instead of forcibly losing weight.