How to use the menstrual period to lose weight

Adjusting diet and exercise plans during the menstrual cycle may help improve weight loss efficiency, but extreme dieting or vigorous exercise should be avoided. The menstrual cycle can be divided into menstrual period, follicular period, ovulation period, and luteal period. Changes in physical state and hormone levels at different stages can affect metabolism and exercise performance. During menstruation, estrogen and progesterone levels are low, and some women may experience fatigue or abdominal pain. It is recommended to choose low-intensity exercise such as yoga or walking to avoid excessive physical exertion. Eating foods rich in iron and protein, such as lean meat and spinach, can help supplement the nutrients lost during menstruation. During the follicular phase, estrogen levels gradually increase, leading to improved physical fitness and tolerance. It is suitable for aerobic exercise such as jogging or swimming, combined with high fiber foods such as oats and broccoli, which can help stabilize blood sugar and promote intestinal peristalsis. The metabolic rate during ovulation is relatively high, and interval training or strength training can be tried, but attention should be paid to replenishing water and electrolytes. Progesterone is dominant during the luteal phase, and some women may experience edema or increased appetite. It is recommended to reduce high salt food intake and choose magnesium rich foods such as bananas and nuts to help alleviate edema and emotional fluctuations.

Menstrual cycle weight loss should be based on a scientific diet and moderate exercise, avoiding excessive dieting during menstruation that can lead to anemia or endocrine disorders. It is recommended to record menstrual cycles and physical reactions, gradually establish a weight loss plan suitable for individual constitution, and consult a nutritionist or gynecologist if necessary to develop a personalized plan. During weight loss, it is recommended to drink 1500-2000 milliliters of water and sleep for 7-8 hours daily. Maintaining a healthy lifestyle in the long term is more sustainable than short-term extreme weight loss.