How to lose weight quickly during menstruation

During menstruation, weight loss requires careful adjustment of diet and exercise habits, mainly through controlling calorie intake, choosing low-intensity exercise, supplementing iron, regulating hormone balance, and maintaining sufficient sleep. During menstruation, the metabolic rate may slightly increase due to hormonal fluctuations, but excessive dieting or vigorous exercise may exacerbate discomfort.

1. Control calorie intake

The basal metabolic rate during menstruation may increase by 5% -10%, but it is recommended to control the daily calorie deficit at 300-500 kcal. Prioritize high protein, low glycemic index foods such as eggs, oats, broccoli, etc., to avoid exacerbating edema with high salt and sugar foods. Small and multiple meals can alleviate hunger, but total calories need to be recorded to avoid exceeding the limit.

2. Low intensity exercise

recommends activities such as brisk walking, yoga, swimming, etc., with a duration of 30-45 minutes. The decrease in estrogen during the luteal phase may lead to joint relaxation, and high-intensity jumping exercises should be avoided. Supplement electrolyte water after exercise, and stop immediately if dizziness occurs. Regular training intensity can be gradually restored three days after menstruation.

3. Supplementing with iron [SEP]. Menstrual loss may lead to iron deficiency anemia, requiring a daily intake of 20 milligrams of iron. Animal based iron sources such as beef and pig liver have a higher absorption rate, while plant-based iron sources combined with vitamin C can enhance absorption rate. Avoid consuming calcium supplements or strong tea at the same time, which may affect iron absorption. If necessary, follow the doctor's advice to take iron supplements such as ferrous succinate tablets.

4. Regulating hormone balance

Moderate intake of plant-based estrogenic foods such as flaxseed and soy products can help stabilize emotional fluctuations. Omega-3 fatty acids can alleviate menstrual pain caused by prostaglandins, and it is recommended to consume deep-sea fish 2-3 times a week. Magnesium can relieve muscle spasms and can be supplemented with nuts and dark chocolate.

5. Maintain adequate sleep

Elevated body temperature during the luteal phase may affect sleep quality, and it is recommended to maintain 7-9 hours of sleep. Avoid using electronic devices one hour before bedtime and drink warm milk or chamomile tea instead. Lack of sleep can increase cortisol levels and promote fat accumulation, especially by avoiding staying up late.

Menstrual weight loss should be based on physical comfort, avoiding excessive calorie restriction or taking weight loss medication. After one week of menstruation, the level of estradiol rises, and the effect of strengthening exercise is more significant. It is recommended to use a body fat scale instead of a weight scale to evaluate the effect, as hormonal changes before menstruation may cause physiological weight fluctuations of 2-3 kilograms. If severe fatigue or abnormal menstrual flow occurs, the weight loss plan should be stopped in a timely manner and medical attention should be sought.