How to lose weight most effectively during menstruation

During menstruation, weight loss should mainly rely on low-intensity exercise and dietary adjustments, avoiding vigorous exercise or extreme dieting. The main methods include menstrual yoga, moderate aerobic exercise, increasing dietary fiber intake, supplementing iron, and ensuring adequate sleep.

1. Menstrual Yoga

Menstrual yoga helps alleviate menstrual cramps and lower back pain through soothing stretching movements, while promoting blood circulation. You can choose low-intensity poses such as cat cow pose, baby pose, etc., and practice for 15-20 minutes each time. Avoid inverted or squeezing the abdomen to prevent exacerbating pelvic congestion. It is recommended to drink warm water after yoga to avoid catching a cold.

2. Moderate aerobic exercise

Low impact aerobic exercises such as brisk walking and jogging can increase basal metabolic rate, but the intensity should be controlled within a heart rate of no more than 120 beats per minute. It is recommended to shorten the exercise time to 70% on weekdays, and adjust it to 40 minutes if exercising for 1 hour on a regular basis. If dizziness or abdominal pain occurs, stop immediately, and those with excessive menstrual flow should avoid running. 3. Increase dietary fiber. Foods rich in dietary fiber such as oats and broccoli can enhance satiety and regulate menstrual constipation. Daily intake of 25-30 grams of dietary fiber, divided into meals to avoid bloating. Mix enough water to help fiber expand, but control the amount of water consumed 2 hours before bedtime to prevent edema.

4. Supplementing Iron

Menstrual iron loss may exacerbate fatigue, and moderate consumption of iron rich foods such as beef and spinach can help maintain energy metabolism. Vitamin C can promote iron absorption, and it is recommended to consume it with colored peppers and kiwifruit. Anemia patients can use iron supplements such as dextran iron oral solution under the guidance of a doctor.

5. Ensure adequate sleep

Changes in melatonin secretion during menstruation can easily lead to insomnia. Ensuring 7-8 hours of sleep per day can stabilize leptin levels. Avoid using electronic devices one hour before bedtime. Soak your feet in 40 ℃ warm water for 10 minutes to improve sleep quality. Staying up late can exacerbate edema and appetite disorders, affecting the effectiveness of weight loss.

During menstruation, weight loss requires special attention to body signals to avoid excessive dieting that can lead to endocrine disorders. It is recommended to choose warm ingredients such as red dates, ginger tea to regulate physical fitness, and gradually return to regular exercise intensity after menstruation ends. If severe fatigue or abnormally prolonged menstrual period occurs, timely medical examination should be sought to check for anemia or hormonal imbalances. Maintaining a regular schedule and emotional stability are equally important for weight management during menstruation.