Menstrual Cycle Weight Loss Method: Diet and Exercise Plans for the Benefit and Acceleration Phases

Menstrual cycle, an accelerator for weight loss

Did you know that menstruation can be a weight loss accelerator? Experts tell us that by paying attention to the physiological changes that occur during menstruation and adjusting dietary habits accordingly, women's weight management plans can achieve unprecedented and significant results!

So-called menstrual cycle weight loss utilizes the menstrual cycle to divide weight loss into four phases: days 1-7 of menstruation (the "weight loss bonus period"), days 8-14 of menstruation (the "weight loss acceleration period"), days 15-21 of menstruation (the "weight loss plateau period"), and days 22-28 of menstruation (the "weight loss slowdown period"). During these four phases, diet can be adjusted according to the body's functions to achieve weight loss goals. Especially during the weight loss bonus period, the diet can be slowed down, and more iron- and fiber-rich foods such as spinach, seaweed, fish, and grapes can be consumed, along with gentle exercise. The "acceleration period" and "plateau period" after menstruation are the most appropriate times for weight loss. As for the "slowdown period" before menstruation, exercise can be increased to prepare for the next menstrual cycle's weight loss plan.

Slow weight loss period

1. Physiological reactions

The first seven days of menstruation are typically characterized by a slowed metabolism, leading to stable or increased weight. This period can also be marked by mood swings, depression, and difficulty concentrating. Insufficient sleep or excessive fatigue during this time can cause temporary pigmentation around the eyes. On the second and third days, skin becomes very sensitive and less resistant, and menstrual cramps may occur. Mood swings are common, and decreased hormone levels can cause extremely dry skin and enlarged pores. These changes usually disappear naturally by the fourth or fifth day. During this time, regardless of your determination, it is not recommended to diet. However, many women, feeling weak and needing to replenish their energy, indulge themselves during this period, especially those trying to lose weight, believing that eating more won't lead to weight gain. The result, however, is often continued weight gain.

2. Accelerated weight loss plan

It is recommended to exercise for 3 to 5 hours during this period, but avoid strenuous exercise. You can take a 20 to 30 minute walk every day.

Don't try to lose weight through dieting or intense exercise during this period; instead, focus on shaping your body. The beginning of your menstrual cycle is a great time to sculpt a healthy figure, while excessive dieting can lead to dehydration without reducing fat.

You can choose gentle, freehand exercises, such as simplified Tai Chi or Puttila.

If you feel irritable before doing bodyweight exercises, you can relieve it by walking slowly, jogging slowly, or skating slowly, but the exercise time should not be too long.

After a light workout, soaking your feet in hot water can relieve fatigue and make your body and mind feel relaxed and comfortable. During this stage, the intensity and duration of exercise should not be excessive; try to avoid sports that require skill and reaction time, such as tennis and squash, as these involve a high level of physical exertion and can cause emotional fluctuations due to mistakes.

3. Healthy Weight Loss Diet

Although you are relatively weak, you should not overeat. During this period, your body has lost a lot of iron, so you can eat more iron-rich foods and plant-based proteins that promote iron absorption, such as pork liver, kelp, pork blood, spinach, and grapes. However, pay attention to the portion sizes.

Avoid tobacco, alcohol, and spicy and hot foods such as chili peppers, green onions, garlic, pepper, ginger, cinnamon, and barbecued or fried foods.

Avoid eating raw, cold, or cooling foods, such as various cold drinks, cold dishes, and raw fruits, to prevent poor blood circulation and lower limb edema.

Eat less sour foods, such as various pickled vegetables, plums, green plums, lemons, etc.

Avoid eating overly salty or heavily seasoned foods, as this can cause slight swelling in the body and face. Eat more foods rich in magnesium and B vitamins, such as bananas and animal liver, to improve metabolism. Also, avoid taking chances and indulging in high-calorie foods like French fries.

Drink plenty of water to replenish your body's fluids.

Accelerated weight loss period

1. Physiological reactions

The period from day 8 to 14 after menstruation. Women typically ovulate around day 14 of their menstrual cycle, when estrogen levels peak and then begin to decline, while progesterone levels rise. The surge in both estrogen and androgen levels accelerates the absorption and consumption of carbohydrates, fats, and proteins, making the week leading up to ovulation the optimal time for aerobic exercise. This week can be considered a golden week for women to lose weight and should be cherished. After menstruation, metabolism speeds up, excess water accumulated during menstruation is expelled, digestion is good, and mood is stable and pleasant. Most women feel noticeably lighter during this time. So seize the opportunity, don't be lazy, and with a controlled diet and targeted exercise, you can lose fat.

2. Accelerated weight loss plan

Try to maintain an exercise frequency of 2 hours per day or every other day, and during this period, maintain at least 7 hours of exercise.

The most effective way to lose weight is to hire a personal trainer to create a weight loss exercise plan for you. Let the trainer know your menstrual cycle, which will help you achieve your ideal exercise state and weight loss goals within that period.

Full-body aerobic exercise is best, such as rhythmic gymnastics, Latin dance, ballet, swimming, running, tennis, and cycling. If you find these difficult, flexibility exercises and weight training are also effective methods, as your physical fitness and receptiveness are at their peak during this period, so don't miss out. Even if you don't usually enjoy aerobic exercise, try to do some, otherwise you may experience swelling and weight gain.

After waking up in the morning, exercise for 10 to 30 minutes on an empty stomach. If you want to get rid of belly fat or stomach fat, you can do sit-ups.

3. Healthy Weight Loss Diet

This is a period when it's very easy to gain weight. If the calories you eat aren't broken down quickly, they will be converted into fat and stored in your body. Therefore, you should try to reduce your intake of high-calorie, high-fat foods. During work hours, you can have a normal, balanced lunch to ensure your physical strength and energy. However, it's best to eliminate starchy foods from your breakfast and dinner.

Eating more foods that aid digestion and metabolism, such as winter melon, celery, and bitter melon, can accelerate the weight loss process.

If you find that your weight is not changing, gradually reduce the amount of food you eat at each meal. This way, you can lose 1-2 kilograms more steadily within a week. It is recommended to make a weekly diet plan so that you can get enough nutrition without gaining weight during these 7 days. The short 7-day plan is easy to stick to and can achieve twice the result with half the effort.

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