What should be noted when losing weight during menstruation

During menstruation, weight loss can be achieved, but it is necessary to adjust exercise habits and dietary structure, avoid vigorous exercise and excessive dieting. During menstruation, there are changes in hormone levels in women's bodies, and their basal metabolic rate may slightly increase. At this time, controlling calorie intake appropriately and combining it with mild exercise can indeed help with weight loss. Low intensity aerobic exercise such as walking or yoga can be chosen, with exercise time controlled within 30 minutes to avoid pressure on the waist and abdomen. Increase the intake of high-quality protein such as fish and soy products in diet, supplement iron rich foods such as animal liver and dark vegetables, and reduce the intake of high salt and high sugar foods. When there is a lot of blood loss in the first three days of menstruation, it is advisable to increase the calorie intake by 100-200 kcal and use red dates and brown sugar as warm and nourishing ingredients.

Special attention should be paid to avoiding extreme methods of weight loss during menstruation. It is prohibited to engage in high-intensity interval training or weight-bearing training, as such exercises can exacerbate pelvic congestion. Avoid using weight loss drugs or laxatives to prevent interference with the normal functioning of the endocrine system. Daily calorie intake should not be less than 1200 calories, ensuring at least 7 hours of sleep. If there are obvious symptoms of fatigue or dizziness, the restrictive diet should be stopped immediately and electrolyte containing drinks should be replenished in a timely manner.

It is recommended to resume regular weight loss plans after the end of menstruation, during which dietary control and body management can be emphasized. Regular menstrual cycle records should be established to grasp the physiological changes of oneself. When menstrual cycle disorders or abnormal menstrual flow occur during weight loss, it is necessary to suspend weight loss measures and consult a gynecologist. Maintain a scientific weight loss rate, and the weekly weight loss should not exceed 1 kilogram.