How to lose weight quickly and effectively after menstruation

After menstruation, healthy weight loss can be achieved by adjusting diet structure, increasing aerobic exercise, strengthening strength training, controlling calorie intake, and maintaining a regular schedule. 1-7 days after the end of menstruation is the recovery period of hormone levels, during which metabolism is relatively active. Reasonable use of this stage can help improve weight loss efficiency.

1. Adjust dietary structure

After menstruation, it is advisable to increase the intake of high-quality protein and dietary fiber, such as chicken breast, broccoli, oats, and other foods. Reduce the proportion of refined carbohydrates, replace white rice with brown rice, and replace regular bread with whole wheat bread. Ensure a daily intake of 300-500 grams of fresh vegetables and keep fruits within 200-350 grams. Avoid high-fat and high sugar foods, and use steaming and stewing as the main cooking method.

2. Increase aerobic exercise

It is recommended to engage in 3-5 moderate intensity aerobic exercises per week, each lasting 30-45 minutes. You can choose exercise methods such as brisk walking, jogging, swimming, skipping rope, etc., and maintain your heart rate in the range of 60% -70% of your maximum heart rate during exercise. After menstruation, the repair of the endometrium is completed. At this time, exercise is not likely to cause discomfort, but sudden increase in exercise intensity should be avoided.

3. Strengthen Strength Training

Schedule 2-3 resistance training sessions per week, focusing on exercising major muscle groups such as buttocks, legs, back, and core muscles. Self weight training such as squats and plank supports can be used, or dumbbells and elastic bands can be used for training. An increase in muscle mass can improve basal metabolic rate, with an additional 50-100 calories burned per day for every 1 kilogram of muscle gain.

4. Control calorie intake

Control daily total calories through food weighing and diet recording, and it is recommended to create a calorie gap of 300-500 kcal. Avoid extreme dieting and consume no less than 1200 calories per day. A small amount and multiple meals eating pattern can be adopted, with meals taken every 3-4 hours, consuming 200-300 calories of food each time, which helps stabilize blood sugar levels.

5. Maintain a regular sleep routine

Ensure 7-8 hours of high-quality sleep every day. Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin levels. Establish a fixed schedule to avoid staying up late. Avoid vigorous exercise and overeating 2 hours before bedtime, and engage in light stretching or meditation to help fall asleep. After the end of the menstrual cycle, weight loss should be done gradually, with a recommended weight loss of 0.5-1 kg per week. Avoid taking weight loss drugs or using extreme weight loss methods. If discomfort symptoms such as dizziness, fatigue, and menstrual disorders occur, the plan should be adjusted in a timely manner. It is recommended to record daily diet and exercise, regularly measure body fat percentage and other indicators, and if necessary, consult a professional nutritionist to develop personalized plans. Maintaining long-term healthy lifestyle habits is more important than rapid weight loss in the short term.