Weight Loss Method Based on Women's Menstrual Cycle: Master the Four Stages for Double the Results
Weight loss during menstruation is twice as effective
Medical research has found that women can achieve twice the results with half the effort by effectively utilizing their menstrual cycle. In other words, adjusting their diet and engaging in appropriate exercise based on the physiological changes that occur during menstruation can help women achieve their weight loss goals more quickly.
Ladies, think back: do you sometimes experience a sudden drop in mood and a surge in appetite at a certain time each month? You might not know why, but this is actually due to your estrogen levels. Estrogen secretion not only constantly affects a woman's mood but also significantly impacts the effectiveness of exercise and fitness. The logic is simple: when your body is in good condition, weight loss plans are more likely to succeed, while the opposite is true, making things much more difficult. Therefore, weight loss experts recommend adjusting your fitness plan according to the estrogen levels during the four different phases of your menstrual cycle. This can effectively accelerate weight loss while also promoting normal hormone secretion.
Phase 1: Weight Loss and Diarrhea Period
Time: The period of rectal bleeding during weight loss is from day 1 to day 7 after the start of menstruation.
Physiological manifestations: During menstruation, due to the decrease in progesterone secretion, women may experience mood swings, low spirits, and feelings of stress, often feeling depressed and irritable for no apparent reason. Insufficient sleep or excessive fatigue during this period can easily lead to temporary pigmentation around the eyes. On the 2nd to 3rd day of menstruation, the skin becomes very sensitive and its resistance decreases, potentially causing menstrual cramps. Mood swings are common, and the reduced hormone secretion further exacerbates the dryness of the skin, making pores appear larger. These changes usually disappear naturally on the 4th to 5th day after the start of menstruation.
Exercise-based weight loss plan: (1) The best exercise time during this stage is 3 to 5 hours per week. (2) Do not try to lose weight by dieting or engaging in excessive exercise during this stage, but rather focus on "shaping". The early stage of menstruation is also a good opportunity to shape a healthy body, while excessive dieting can easily lead to dehydration, which will not reduce fat. (3) You can choose gentle bodyweight exercises, such as simplified Tai Chi, Pilates, etc. (4) If you still feel irritable before doing bodyweight exercises, you can take a walk, jog, or skate slowly.
Dietary weight loss plan: (1) Although the body is relatively weak at this stage, you should not overeat. You can eat more iron-rich foods and plant-based proteins that can improve iron absorption. (2) You should avoid smoking, alcohol, and spicy and hot foods, such as chili peppers, green onions, garlic, pepper, ginger, cinnamon, and barbecued and fried foods. (3) Avoid raw, cold, and cold foods, such as various cold drinks, cold dishes, raw fruits, etc., to avoid poor blood circulation and lower limb edema. (4) Eat less sour foods, such as various pickled vegetables, plums, prunes, green plums, lemons, etc. (5) At this stage, the body and face will have slight edema, so do not eat too salty foods. You should eat more foods containing magnesium and B vitamins, such as bananas and animal liver, which can improve metabolism. (6) Drink more boiled water to replenish the water lacking in the body.
Important notes: During this stage, the intensity and duration of exercise should not be excessive; at the same time, avoid participating in sports that require skill and reaction ability, such as tennis and squash, as they may cause you to experience emotional fluctuations due to mistakes.
Phase Two: Peak Weight Loss Period
Timing: The peak period for weight loss is from the 7th to the 14th day after the start of menstruation.
Physiological manifestations: Women generally ovulate on day 14 of their menstrual cycle. Estrogen levels peak at this time and then begin to decline, while progesterone levels rise. When estrogen and androgen levels are high, the body absorbs and consumes carbohydrates, fats, and proteins more quickly. Therefore, the week before ovulation is the best time to do aerobic exercise. This is the time of year when you feel your best, both mentally and physically, and you enjoy exercise and embracing challenges.
Exercise-based weight loss plan: (1) Try to maintain an exercise frequency of 2 hours per day or every other day, and at least 7 hours of exercise per week. (2) It is best to ask a fitness coach to help you develop a weight loss exercise plan. Let him know your menstrual cycle, and he will help you achieve your ideal exercise state and weight loss goals during this period. (3) Running, swimming, and cycling are particularly easy to burn calories, and this stage is very suitable. (4) Do some aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance, ballet, etc., because people's physical fitness and receptiveness are at their best during this period.
Dietary weight loss plan: (1) It is very easy to gain weight during this stage, so try to reduce the intake of high-calorie and high-fat foods. (2) Eat more foods that are easy to digest and metabolize, such as winter melon, celery, and bitter melon, which will help accelerate the weight loss process. (3) It is best to make a weekly diet plan so that you can get enough nutrition during these 7 days without gaining weight. In just 7 days, it is easy to stick to and can achieve twice the result with half the effort.
Important note: Even if you don't usually like aerobic exercise, you should still try to do some during this period, otherwise you may experience adverse effects such as swelling and weight gain.
Phase Three: The Period of Slow Weight Loss
Timing: The period of slow weight loss is from day 14 to day 21 after the start of menstruation.
Physiological manifestations: In the week following ovulation, the effects of follicular hormones intensify, but due to increased progesterone secretion, skin condition becomes extremely unstable. You won't feel anything particularly special during this time, but problems from the week before menstruation are brewing. For example, sebum secretion increases, melanin is activated, and acne may break out; your mood may also fluctuate, sometimes calm, sometimes irritable.
Exercise-based weight loss plan: (1) This stage is still a favorable period for weight loss. Although the effect may not be as obvious as the previous stage, you can still achieve good weight loss results. At this time, it is best to maintain more than 6 hours of exercise per week. (2) Treadmills, aerobics, and some equipment exercises can help you burn calories during this period, while tennis and ball exercises are the best choices. (3) If you don't have time to go to the gym, you can choose to jump rope to lose weight. Jump about 200 times every morning and evening, and the weight loss effect is very obvious. (4) It is best to use your rest days to go outdoors for long-distance running, mountain climbing, and other long-distance endurance aerobic exercises, which will have a significant effect on burning fat and calories.
Dietary weight loss plan: (1) Prepare for the next menstrual period by increasing the intake of iron and protein. (2) Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats, etc. Sufficient intake of high-fiber foods can promote the excretion of estrogen and increase the magnesium content in the blood. (3) Eat some foods rich in B vitamins, such as walnuts and cashews, between meals to help regulate menstruation and calm the nerves.
Precautions: You can continue to do appropriate aerobic exercise during this stage, but be careful not to overexert yourself to avoid muscle damage.
Phase Four: Slow Weight Loss Period
Timing: The slow weight loss period is from day 21 to day 28 after the start of menstruation.
Physiological changes: Progesterone secretion peaks in the third week and begins to decline from the fourth week. Longer periods of aerobic exercise are possible from days 20 to 24, but from days 24 to 28, the duration, frequency, and intensity of exercise should be gradually reduced. Feelings during this stage are complex; energy levels are relatively high initially, but fatigue is common later. Due to hormonal influences, the body secretes progesterone actively, which also stimulates subcutaneous fat production, leading to instability in both physical and mental health, resulting in oily skin and acne. At this point, the body is almost back to its initial physiological state.
Exercise-based weight loss plan: (1) Continue the aerobic exercise from the previous stage, and also do some strength training. The exercise time can be maintained at about 3 hours per week. (2) Swimming and other recreational and low-competition sports can calm the mind and reduce premenstrual syndrome. (3) Do 30 minutes of yoga every day to make the body flexible and calm the mind. At the same time, appropriate pelvic stretching postures can promote blood circulation and reduce edema and menstrual cramps. (4) Do at least 20 minutes of dance machine, rowing machine or treadmill exercise every day.
Dietary weight loss plan: (1) The diet in the week before menstruation should be light, easy to digest, and nutritious, while consuming enough protein. Eat more meat, eggs, tofu, soybeans and other high-protein foods to replenish the nutrients and minerals lost during menstruation. (2) At this stage, appetite is relatively strong, so there is no need to deliberately diet. Just remember not to eat snacks and fried foods, and not to eat late-night snacks before bed. (3) Eat more leafy green vegetables and fruits, and drink more water to keep the excretion smooth and reduce pelvic congestion. (4) In the last few days of this stage, you can eat more appetizing and easily digestible foods, such as dates, noodles, and barley porridge. (5) Avoid salty foods to prevent the increase of salt and water retention in the body, which can cause edema, headaches and other symptoms. If you start eating low-salt foods 7 days before menstruation, the above symptoms will be greatly reduced.
Precautions: Try to avoid participating in sports that require skill and reaction time. Sports that are too difficult or intense will not only fail to accelerate weight loss, but may also harm your health.