The golden period for weight loss one week after menstruation

The week after menstruation is usually considered the golden period for weight loss, during which changes in hormone levels in the body may contribute to fat metabolism. The main ways to lose weight include adjusting diet structure, increasing aerobic exercise, strengthening strength training, ensuring sufficient sleep, and controlling stress levels.

1. Adjusting dietary structure

After menstruation, estrogen levels rise and the body's sensitivity to insulin increases. It is advisable to reduce refined carbohydrates intake and increase the proportion of high-quality protein and dietary fiber. Recommend choosing low glycemic index foods such as chicken breast, broccoli, oats, etc., to avoid high-fat and high sugar snacks. Drinking 1500-2000 milliliters of water daily can help promote metabolism.

2. Increase aerobic exercise

During this stage, the basal metabolic rate increases compared to the menstrual period, and the proportion of fat supply increases when engaging in aerobic exercises such as jogging, swimming, and skipping rope. It is recommended to engage in moderate intensity aerobic exercise 3-5 times a week for 30-45 minutes each time. Maintaining the heart rate in the range of 60% -70% of the maximum heart rate during exercise is more effective. Warm up and stretching should be done before and after exercise.

3. Strengthen Strength Training

Changes in the estrogen to progesterone ratio enhance muscle synthesis ability, which can be combined with dumbbells, elastic bands, and other equipment for resistance training. Key exercises for large muscle groups such as squats, hard pulls, and other compound movements, 2-3 times a week, can continuously improve basal metabolism. Timely supplementation of high-quality proteins such as whey protein after training can help with muscle repair.

4. Ensure adequate sleep

The decrease in luteinizing hormone levels improves sleep quality, and it is recommended to maintain 7-8 hours of deep sleep every day. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin. Avoiding electronic devices one hour before bedtime and maintaining a bedroom temperature of 18-22 degrees Celsius is more conducive to melatonin secretion.

5. Control stress levels

Lowering cortisol levels can improve fat breakdown efficiency and relieve stress through meditation, deep breathing, and other methods. Long term stress can promote visceral fat accumulation. Engaging in 10-15 minutes of mindfulness practice daily, or participating in soothing exercises such as yoga and dance, can help maintain weight loss effects. Hormonal fluctuations during the menstrual cycle can cause a physiological fluctuation of 1-3 kilograms in weight. It is recommended to observe the trend of weight changes on a weekly basis. During weight loss, extreme dieting should be avoided, and the daily calorie deficit should be controlled at 300-500 calories. If there are abnormal conditions such as menstrual disorders and binge eating tendencies, it is necessary to consult a nutritionist or gynecologist in a timely manner. Maintaining a regular schedule and balanced diet is essential for achieving healthy and sustainable weight loss.