How to lose weight quickly after menstruation

After menstruation, scientific weight loss can be achieved by adjusting diet structure, increasing aerobic exercise, supplementing high-quality protein, controlling carbon and water intake, and maintaining regular sleep patterns. Within one week after the end of menstruation, the level of estrogen rises and the metabolic rate accelerates. At this time, the effect of reasonable weight loss is more significant.

1. Adjust dietary structure

Adopt a high fiber and low-fat diet pattern, with a daily intake of 300-500 grams of non starch vegetables such as broccoli and spinach, paired with 100-150 grams of low glycemic index fruits. Replace refined rice and flour with whole grains, and keep the staple food at fist size for each meal. Avoid overeating after menstruation to compensate for psychological stress, and maintain regular and quantified meals.

2. Increase aerobic exercise

Choose low-intensity aerobic exercises such as brisk walking and swimming during the recovery phase after menstruation, lasting 30-45 minutes each time, 4-5 times a week. Maintain a heart rate of 60% -70% of the maximum heart rate during exercise to avoid hormonal imbalances caused by intense physical activity. Intermittent training such as skipping rope and fitness exercises can be combined to improve fat burning efficiency.

3. Supplement high-quality protein

Daily intake of 1.2-1.5 grams/kg body weight of protein, with priority given to low-fat and high protein foods such as chicken breast, shrimp, tofu, etc. Protein can help repair muscle loss after endometrial shedding and prolong satiety. Avoid extreme dieting methods that can lead to protein deficiency edema.

4. Control carbohydrate intake

Reduce the daily carbohydrate to energy ratio to 40% -50%, and reduce refined carbohydrate intake during dinner. Replace white rice with composite carbohydrates such as brown rice and oats, and use dietary fiber to delay sugar absorption. After menstruation, insulin sensitivity increases, and reasonable carbon control can help reduce fat accumulation.

5. Regular sleep schedule

Ensure to fall asleep before 23:00 every day and maintain 7-8 hours of high-quality sleep. Lack of sleep can increase cortisol levels and hinder fat breakdown. Avoid vigorous exercise or excessive excitement 2 hours before bedtime, and improve sleep quality by soaking your feet in warm water, meditation, and other methods. After the end of menstruation, weight loss should be gradual and not exceed 1 kilogram per week. Avoid taking stimulating products such as weight loss tea to prevent endocrine disruption. If abnormal symptoms such as dizziness and amenorrhea occur, the weight loss plan should be stopped immediately. It is recommended to record the changes in basal body temperature after menstruation and choose the period of metabolic activity for exercise enhancement. Drinking red bean coix seed water in daily life can help eliminate physiological edema, but it must be combined with overall dietary management to achieve the desired effect.