How to lose weight fastest and most effectively during menstruation

During menstruation, weight loss should be based on safety, and scientific weight loss can be achieved through adjusting dietary structure, moderate exercise, and ensuring sleep. During menstruation, women's hormone levels fluctuate greatly, and it is not advisable to adopt extreme dieting or vigorous exercise.

1. Adjust dietary structure

During menstruation, it is recommended to increase foods rich in iron and high-quality protein, such as lean meat, animal liver, spinach, etc., to help supplement the nutrients lost during menstruation. Reducing the intake of refined sugar and high salt foods, replacing some refined rice and flour with whole grains, and increasing dietary fiber intake appropriately can help maintain blood sugar stability. Eat small meals frequently to avoid overeating, and maintain a daily water intake of 1500-2000 milliliters.

2. Moderate exercise

Low intensity exercise such as walking, yoga, or soothing stretching can be chosen for the first three days of menstruation, and aerobic exercise such as brisk walking and swimming can gradually be resumed later. Avoid actions that increase abdominal pressure, such as handstands and jumps, and keep the exercise duration between 30-45 minutes. Pay attention to keeping warm during exercise, and stop immediately if you experience obvious abdominal pain or dizziness.

3. Ensure Sleep

Maintaining 7-8 hours of high-quality sleep per day helps regulate levels of leptin and ghrelin. Avoid using electronic devices one hour before bedtime, and improve sleep by soaking your feet in hot water, listening to light music, and other methods. Insomnia during menstruation can be treated with calcium magnesium tablets or warm milk to aid sleep, but it is not advisable to rely on medication for long-term sleep.

4. Emotional Management

Emotional fluctuations during menstruation can be alleviated through mindfulness meditation, deep breathing, and other methods. To avoid venting emotions through overeating, prepare low calorie healthy snacks such as sugar free yogurt, fruits, etc. Communicating with family and friends or keeping a diary can also help alleviate negative emotions.

5. Traditional Chinese Medicine Treatment

People with weak and cold constitution can drink brown sugar ginger tea to warm the uterus, while those with damp and hot constitution are suitable for drinking rose tea to soothe the liver and relieve depression. Moxibustion at acupoints such as Guan Yuan and San Yin Jiao should be performed by professional physicians. Traditional Chinese medicine treatment should be based on syndrome differentiation and should not be taken on one's own to promote blood circulation and remove blood stasis.

During menstruation, special attention should be paid to weight loss: avoid taking weight-loss drugs or diuretics, which may interfere with endocrine function and cause menstrual disorders; Record basal body temperature and menstrual changes, seek medical attention promptly if any abnormalities occur; The recommended weight loss target is 1-2 kilograms per month, as rapid weight loss may lead to amenorrhea. After the end of menstruation, gradually increasing the intensity of exercise, combined with dietary control, can achieve better results.