What is the best day for weight loss during menstruation

3-5 days after the end of menstruation is the most effective stage for weight loss. At this point, estrogen levels rise, basal metabolism relatively increases, and the body's tolerance to exercise and fat burning efficiency are better. Hormonal changes during the menstrual cycle can directly affect weight loss outcomes. One week before menstruation, affected by progesterone, is prone to water and sodium retention and appetite increase. Weight may fluctuate but does not represent fat increase. On the first three days of menstruation, due to blood loss and prostaglandin effects, it is recommended to avoid vigorous exercise and engage in soothing walks or yoga. 3-5 days after the end of menstruation, it enters the follicular phase. Estrogen mainly promotes glycogen synthesis and muscle repair. At this time, increasing aerobic exercise such as jogging and swimming, combined with moderate strength training, can more effectively promote fat breakdown. After entering the ovulation period, the gradual increase of progesterone may lead to a rebound in appetite, and attention should be paid to controlling dietary calories.

It is recommended to develop a phased exercise plan by recording the menstrual cycle, and to increase the intake of iron rich foods such as lean meat and spinach to supplement menstrual blood loss and avoid excessive dieting leading to endocrine disorders. If there is obvious menstrual irregularity or severe fatigue after exercise, timely medical evaluation of hormone levels should be sought.