What is the best time to lose weight during menstruation

The most effective stages for weight loss during the menstrual cycle are usually 1-7 days after the end of menstruation (early follicular phase) and 1 week after ovulation (mid luteal phase). These two stages may be more favorable for fat metabolism and exercise performance due to changes in hormone levels.

1. Early follicular phase

Estrogen levels gradually rise 1-7 days after the end of menstruation, and the basal metabolic rate may slightly increase. At this time, the body is more sensitive to insulin and is suitable for moderate to high-intensity aerobic exercise such as running and skipping rope. At this stage, it is necessary to pay attention to supplementing iron and high-quality protein, and increase the intake of lean meat, spinach and other foods in moderation to help restore menstrual blood loss. But it is necessary to avoid excessive dieting that can lead to endocrine disorders.

2. Mid luteal phase [SEP]: About one week after ovulation, the level of progesterone increases, and the rise in body temperature may promote calorie expenditure, making it suitable for strength training to enhance muscle mass. At this time, dietary fiber intake such as oats and broccoli can be appropriately increased to help alleviate the slow gastrointestinal motility caused by progesterone. Attention should be paid to replenishing water and avoiding a high salt diet that exacerbates edema symptoms.

3. Menstrual Stage

It is not recommended to deliberately lose weight for the first 3 days before the menstrual period. At this time, endometrial shedding may be accompanied by fatigue and abdominal pain, and soothing exercises such as yoga should be the main focus. Diet should ensure sufficient calories, and adding red dates and beef as warm foods can avoid raw and cold stimulation. If severe dysmenorrhea or excessive bleeding occurs, the exercise plan should be suspended.

4. Ovulation transition

Hormonal fluctuations are significant before and after ovulation, and some women may experience overeating. It is recommended to choose low glycemic index foods such as whole wheat bread and apples to control blood sugar fluctuations. Moderate intensity exercises such as swimming and Pilates can be performed to avoid ovarian discomfort caused by intense exercise. The weight loss effect during this stage may be weaker than during the follicular phase.

5. Late luteal phase

The progesterone level reaches its peak one week before menstruation, which can lead to edema, emotional fluctuations, and false weight gain. At this time, sodium intake should be reduced and potassium rich foods such as bananas and seaweed should be increased to balance electrolytes. Exercise mainly involves stretching and walking to avoid giving up long-term weight loss plans due to fatigue.

It is recommended to combine basal body temperature and cervical mucus observation to accurately determine the stage of the cycle and avoid forced exercise during fatigue. During the weight loss period, it is necessary to ensure a daily basic intake of 1200-1500 calories, and during menstruation, an additional 100-200 calories can be added. Long term weight loss still requires dietary adjustments and regular exercise as the core, and relying solely on menstrual cycle regulation has limited effectiveness. If menstrual disorders or amenorrhea occur, weight loss should be stopped immediately and medical attention should be sought.