What should people who are trying to lose weight pay attention to during their menstrual period

Weight loss individuals should pay attention to dietary nutrition, moderate exercise, avoid excessive dieting, maintain sufficient sleep, and regulate their psychological state during menstruation.

1. Dietary nutrition

During menstruation, the body's consumption increases, and it is necessary to ensure the intake of high-quality protein, iron, and vitamins. It is advisable to increase the consumption of lean meat, animal liver, and dark vegetables in moderation to avoid completely cutting off carbohydrates. The daily calorie intake should not be lower than the basal metabolic requirements, and whole grains and low sugar fruits can be selected as appropriate as snacks. Traditional drinks such as brown sugar water can be consumed in small amounts, but the amount of added sugar needs to be controlled.

2. Moderate Exercise

Low intensity exercises such as walking and yoga can be done three days before menstruation, and aerobic training such as brisk walking and swimming can gradually be resumed later. Avoid performing movements such as abdominal rolls and handstands to increase abdominal pressure, and it is recommended to postpone high-intensity interval training. The appropriate duration of exercise is 30-40 minutes. If there is obvious abdominal pain or dizziness, it should be stopped immediately.

3. Avoid dieting

Strict calorie restriction can lead to hormonal imbalances, which may worsen menstrual discomfort or cause amenorrhea. The recommended daily calorie intake should not exceed 300 calories, and a small and frequent meal pattern can be adopted to stabilize blood sugar fluctuations. The recommended rate of weight loss is within 0.5 kilograms per week, as sudden weight loss may affect the menstrual cycle.

4. Adequate Sleep

Hormonal changes during menstruation can lead to increased fatigue, so it is important to ensure 7-8 hours of high-quality sleep every day. Soak your feet in hot water or stretch gently before bedtime, and keep the room temperature at 20-22 degrees Celsius. Lack of sleep can increase cortisol levels, which not only affects weight loss but may also exacerbate menstrual cramps.

5. Psychological regulation

Menstrual emotional fluctuations are a normal physiological phenomenon that can be alleviated through meditation, music relaxation, and other methods to alleviate anxiety. There is no need to overly focus on short-term weight fluctuations, as hormonal changes before menstruation may lead to temporary edema. Suggest recording menstrual cycles and physical reactions to establish a scientific understanding of weight loss rhythm. During menstruation, weight loss should follow a gentle and gradual approach, with a focus on maintaining metabolic stability rather than rapid weight loss. Adding magnesium rich foods such as nuts and bananas can help alleviate discomfort, and the golden period for exercise and weight loss is 3-7 days after the end of menstruation. If there is persistent amenorrhea or severe discomfort, timely medical attention should be sought to screen for endocrine problems such as polycystic ovary syndrome, and to avoid self medication to regulate the menstrual cycle. Maintaining regular sleep and dietary records can help establish a long-term and effective healthy weight loss model.