When is the best time to lose weight during menstruation

The best period for weight loss during menstruation is from the 7th to 14th day after the end of menstruation, which is the follicular phase. During this period, estrogen levels rise, metabolism accelerates, and the body's tolerance to exercise and fat burning efficiency are higher. The stage with better weight loss effect is the luteal phase, but it is necessary to avoid vigorous exercise during the menstrual period and premenstrual syndrome stage. The menstrual cycle is divided into four stages: menstrual period, follicular period, ovulation period, and luteal period. During the follicular phase, estrogen secretion increases, insulin sensitivity improves, and it helps with sugar metabolism and fat breakdown. At this time, aerobic exercise and strength training can increase fat consumption efficiency and reduce fatigue. In terms of diet, it is advisable to increase the intake of high-quality protein and dietary fiber, such as chicken breast and broccoli, to help maintain muscle mass and enhance satiety. During the luteal phase, progesterone levels increase, basal body temperature rises, and calorie expenditure slightly increases. This stage is suitable for moderate intensity exercise, such as brisk walking, yoga, etc., but attention should be paid to avoiding high salt diets to prevent edema. Hormonal fluctuations are significant during menstruation and the week before menstruation, and the body is prone to edema and fatigue. It is recommended to focus on soothing stretching or low-intensity exercise to avoid excessive dieting and iron loss.

Menstrual weight loss requires adjusting strategies based on hormonal changes. During the follicular phase, exercise intensity can be appropriately increased, while during other stages, it can be maintained in a gentle manner. Ensure intake of iron, calcium, and vitamin B in diet, and avoid raw, cold, and spicy foods. If severe dysmenorrhea or dizziness and fatigue occur, the exercise plan should be suspended. It is recommended to record menstrual cycles and weight changes to find the most suitable weight loss rhythm for individuals. Long term adherence to a healthy diet and regular exercise can achieve stable weight loss results.