What should I do if my menstrual cycle doesn't come due to weight loss

Menstrual interruption caused by weight loss can be intervened through adjusting dietary structure, supplementing nutritional elements, moderate exercise, managing psychological stress, and seeking medical examination. Menstrual disorders may be related to factors such as excessive calorie deficit, low body fat percentage, hormonal imbalances, polycystic ovary syndrome, and hypothalamic amenorrhea.

1. Adjust dietary structure

Daily calorie intake should not be less than 30% of basic metabolic needs, increase the intake of high-quality proteins such as chicken breast and eggs, and ensure that whole grains account for more than 50% of the staple food. Eat animal liver 2-3 times a week to supplement iron, and consume 15-20 grams of vegetable oil daily to maintain cholesterol supply. Abstain from extreme weight loss methods such as ketogenic diet and single diet.

2. Supplementing Nutrients

For three consecutive months, supplement with a daily multivitamin containing 400 micrograms of folic acid. If the hemoglobin level is below 110 grams per liter, additional ferrous sulfate tablets should be supplemented. Sunbathing for 20 minutes per week promotes vitamin D synthesis, and moderately increases intake of nuts and deep-sea fish to supplement unsaturated fatty acids. Avoid completely substituting meals to prevent micronutrient deficiencies.

3. Moderate Exercise

Reduce high-intensity exercise to less than 3 times a week, with a single aerobic exercise lasting no more than 45 minutes. Increase soothing exercises such as yoga and Pilates, and keep heart rate below 60% of maximum heart rate during exercise. Suspend weight training until body fat percentage returns to 22%, and replenish carbohydrates promptly after exercise.

4. Manage psychological stress

Perform 20 minutes of mindfulness meditation daily to alleviate anxiety and establish a reasonable weight target range. Reduce the daily weighing frequency to once a week and avoid precise calorie calculations when recording dietary logs. Join a mutual aid group to improve physical impairment and receive cognitive-behavioral therapy if necessary.

Fifth, Medical Examination

If amenorrhea exceeds 3 months, six sex hormones should be tested, and if suspected of polycystic ovary syndrome, insulin resistance should be checked. Hypothalamic amenorrhea may involve a decrease in luteinizing hormone, and pituitary lesions need to be ruled out. Establish an artificial cycle using drugs such as progesterone capsules and estradiol valerate tablets based on the results. After returning to a normal diet, the body fat percentage should be maintained within the safe range of 21% -24% for fertility, and 7 hours of sleep should be ensured daily to promote leptin secretion. If menstruation does not resume after three months, it is necessary to re-examine the thickness of the endometrium. Long term amenorrhea may lead to osteoporosis. During the weight loss period, it is recommended to monitor basal body temperature weekly and adjust the weight loss plan in a timely manner if there is a persistent low temperature phase.