How to lose weight quickly during menstruation

It is not recommended to deliberately lose weight quickly during menstruation. At this time, it is more advisable to maintain weight stability through moderate diet regulation and low-intensity exercise. During menstruation, the constitution is more sensitive, and excessive weight loss may cause endocrine disorders or exacerbate discomfort symptoms. The basal metabolic rate of women during menstruation may slightly increase, but this does not mean that extreme dieting or vigorous exercise can accelerate weight loss. At this stage, endometrial shedding is accompanied by blood loss, and the body needs sufficient nutrition for repair. insufficient intake of protein, iron, and B vitamins may exacerbate fatigue and even lead to anemia. Red meat and animal liver rich in iron can be selected in combination with kiwifruit with high vitamin C content to promote absorption and avoid strong tea and coffee affecting iron utilization. In terms of exercise, yoga, walking, and other activities are the main focus, with a time limit of 30 minutes to avoid symptoms such as dysmenorrhea or dizziness caused by high-intensity training. In a state of pelvic congestion, exercising the core muscle group may increase the risk of discomfort, and movements such as abdominal rolling should be temporarily postponed. When the symptoms of edema are obvious, salt intake can be appropriately reduced, but the daily calorie deficit is not recommended to exceed 200 kcal.

Within one week after the end of menstruation, estrogen and progesterone levels rise, and increasing aerobic exercise duration and strength training intensity appropriately at this time will be safer and more effective. Daily consumption of red bean and coix seed water can help metabolize excess water, but it is necessary to ensure at least 1500 milliliters of water per day to avoid dehydration. If there is a weight fluctuation of more than 2 kilograms or persistent fatigue, menstrual disorders, etc., it is necessary to consult a nutritionist or gynecologist in a timely manner to adjust the plan.