Weight loss during menstruation: Diet and exercise strategies during the plateau and slow-growth phases

Weight loss plateau

1. Physiological reactions

Days 15-21 after menstruation. In the week following ovulation, the effects of ovulation hormones intensify, but due to increased progesterone secretion, skin condition becomes unstable. You won't experience any particular sensations during this time, but issues from the week before menstruation are brewing: increased sebum production, melanin activation (potentially leading to acne), and mood swings (sometimes calm, sometimes irritable). This week is a period of adjustment for women; body temperature gradually rises, metabolism remains active but slows down in the following days, appetite increases, and nutrient absorption is good. Because this period is a double-edged sword-rapid metabolism and absorption-neglecting diet can undo the efforts of the "Golden Week" (menstrual period). Therefore, it's crucial to pay attention to your diet during this time. Remember, this is also a good time to continue weight loss efforts; keep working on maintaining that precious lightness.

2. Accelerated weight loss plan

This period remains favorable for weight loss, although the effects may not be as obvious as in the previous stage, but good slimming results can still be achieved. Increase your exercise intensity; it is recommended to exercise for more than 6 hours during this time.

Treadmills, aerobics, and some weight training exercises can help you burn calories during this time, while tennis and ball exercises are the best choices.

If you don't have time to go to the gym, you can choose to jump rope as a way to lose weight. Jumping 200 times or more every morning and evening will have a very noticeable effect on weight loss.

It's best to take advantage of your rest days to do long-distance running, mountain climbing, or other endurance aerobic exercises outdoors, which are excellent for burning fat and calories. However, be careful not to overexert yourself to avoid muscle damage.

3. Healthy Weight Loss Diet

To prepare for your next menstrual period, increase your intake of iron and protein.

Eat more high-fiber foods to help you lose weight, such as vegetables, fruits, whole grains, whole wheat bread, brown rice, and oats. Consuming enough high-fiber foods can increase the magnesium level in your blood and also increase feelings of fullness.

Eating foods rich in B vitamins, such as walnuts and cashews, between meals can help regulate menstruation, calm nerves, and control appetite during main meals.

Slow weight loss period

1. Physiological reactions

Days 22-28 after menstruation. Progesterone secretion peaks in the third week and begins to decline from the fourth week. From days 22-24, longer periods of aerobic exercise are possible, but from days 25-28, the duration, frequency, and intensity of exercise should be gradually reduced. This period is complex; energy levels are high initially, but fatigue sets in later. Due to hormonal influences, progesterone production is high, leading to increased subcutaneous fat accumulation and instability in both physical and mental health. Oily skin and acne may occur, indicating a return to the initial physiological state. During this period, metabolism slows down, water retention occurs, mood swings, irritability, and increased appetite are common. Weight gain (generally 0.5-1 kg) is also possible, along with constipation and potential acne breakouts. These external changes not only distract you but also impact your self-confidence. Weight loss is difficult during this time, but giving up is not advisable.

2. Accelerated weight loss plan

You can continue the aerobic exercise from the previous stage, while also incorporating some strength training. The total exercise time during this period should be around 3 hours. The exercise doesn't need to be intense, but it should be consistent, and you should try to sweat as much as possible.

Recreational and non-competitive sports like swimming can calm your mind and alleviate premenstrual syndrome.

Try practicing yoga for 30 minutes every day. It can make your body more flexible and your mind more stable. At the same time, proper pelvic stretching postures can promote blood circulation and reduce edema and menstrual cramps.

If you prefer the gym, make the most of your time (at least 20 minutes) to get your hands on the dance machine, rowing machine, or treadmill.

Try to avoid 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. It is recommended to massage your legs during exercise to reduce fatigue.

3. Healthy Weight Loss Diet

In the week leading up to menstruation, it is advisable to eat a light, easily digestible, and nutritious diet, while ensuring sufficient protein intake. Consume plenty of high-protein foods such as meat, eggs, tofu, and soybeans to replenish the nutrients and minerals lost during menstruation.

During this period, you will feel a significant increase in appetite. There is no need to diet at this time. Just remember not to eat snacks or fried foods, and not to eat late-night snacks before bed.

Eat more leafy green vegetables and fruits, keep your diet light, and drink plenty of water to keep your bowels moving smoothly and reduce pelvic congestion.

In the last few days of this stage, you can eat more appetizing and easily digestible foods, such as dates, noodles, and barley porridge.

Avoid salty foods to prevent increased salt and water retention in the body, which can lead to edema, headaches, and other symptoms. It is recommended to eat a low-sodium diet during this period, which will significantly alleviate these symptoms.

Make habits natural

Once something becomes a habit, it's hard to change in life. It's difficult to suddenly change a way of doing things that you're used to.

As we all know, habits can be formed. The same goes for weight loss habits. Once you cultivate a reasonable diet and appropriate exercise into a habit, you can easily and naturally achieve a perfect figure.

From now on, make weight loss a habit.

Bad habits, tackle them one by one.

When the word "fat" is frequently associated with you, you're bound to feel uncomfortable and start planning how to lose weight. There are many ways to lose weight, from "hellish" dieting to "crazy" exercise, but these don't necessarily yield the desired results. In fact, many causes of obesity stem from unhealthy lifestyle habits. Below is a list of some common bad habits that can lead to obesity. Take a look at your own habits, address the root causes, and you'll take the first step towards successful weight loss.

Frequent social gatherings with lots of meat and fish

For people who frequently attend business dinners, it's difficult to avoid eating mostly greasy, high-calorie, and high-fat foods. Alcohol is also an essential beverage during these occasions. Two glasses of beer already contain 140 calories, and after a few drinks, it's easy to exceed your calorie intake limit. Over time, even if you want to lose weight, you'll feel powerless, and an increased waistline or a beer belly will inevitably result.

suggestion:

(1) Inform others before meals that you are on a diet so that they will not force you to eat too much.

(2) Try to choose different types of restaurants, such as seafood today, light Japanese food tomorrow, or even vegetarian dishes with less oil. Do not let your body take in too much nutrition every day.

(3) When ordering food, try to choose some light and nutritious dishes, such as steamed fish and vegetable stew. Avoid deep-frying.

(4) It is best to drink alcohol in moderation. Do not drink excessively for the sake of momentary pleasure, as this will harm your health and cause weight gain.

(5) Separate eating from other activities. If you feel that activities would be less enjoyable without food, you can have a small party where everyone makes a healthy dish. This way, you can have fun and eat healthily.

Life is upside down

Some people, due to work or personal habits, often have their days and nights reversed. They wake up around noon and usually don't have a strong appetite. It's only when they gradually become more awake in the evening that they eat a lot due to hunger, and the variety of foods they eat is quite extensive, such as instant noodles, sugar water, and potato chips. After eating their fill, they immediately go back to sleep. Because food is difficult to digest completely while sleeping, it is easily converted into fat and accumulates in the body, which is not conducive to weight loss.

If you have irregular sleep patterns for a long time, your physical strength, stamina, and concentration will all decline. In addition, insufficient sleep will affect your reaction time and slow down your metabolism, which will also prevent fat from burning properly.

suggestion:

(1) Changing nightlife habits that go against your biological clock can help you lose weight.

(2) It is incorrect to eat only one meal a day or to concentrate on eating late at night. The amount of food should be distributed evenly each day.

(3) It is best to finish 70% of your daily food intake before 3 p.m.

(4) If you feel hungry at night, you can choose to eat light and low-calorie foods, such as fruits and vegetables, porridge, etc. Avoid eating large amounts of meat.

Irregular meals

Many people often wake up late, so they eat breakfast very late. They're not hungry by noon, so they skip dinner altogether. But then they get ravenous at night and can't resist having a late-night snack. This is the reality of many people's meals. With such habits, it's hard to avoid getting out of shape, and at the same time, their health is deteriorating.

suggestion:

(1) Adjust your daily routine, go to bed early and get up early, and train yourself to have regular meals.

(2) Eating a large meal is more likely to cause weight gain than eating three meals, so avoid overeating.

(3) Do not eat anything three hours before bedtime. If you are so hungry that you can't stand it, you can eat an apple or drink a glass of milk to fill your stomach.

(4) Eat a good breakfast, a full lunch, and a light dinner, and do not eat late-night snacks.

Picky eating, frequently eating junk food

Some people often can't resist the temptation of high-calorie, low-nutritional-value foods such as fried chicken, fast food, chicken cutlets, and donuts, and reward themselves every now and then.

suggestion:

(1) Not being picky about food and consuming a balanced diet every day is beneficial and harmless to maintaining good health.

(2) Calculate your daily calorie intake and reduce your intake of fat and sugar.

(3) Imagine that eating these high-calorie, low-nutrition foods will turn into something as terrible as fermented bread, which can remind you to eat healthily.

(4) Eat some fruit when you are craving something. If you really want to eat snacks, try to choose high-fiber soda crackers, non-fried foods, etc.

He accepts any food offered.

Whether watching TV, doing homework, reading, or just being bored, I always feel like I need to have something to eat; it seems like I can't go on without eating something. Snacks are even found in drawers or handbags, which is the easiest way to gain weight.

suggestion:

(1) Cultivate the good habit of focusing on doing something. When going to school or work, concentrate on one thing. If you keep thinking about opening the refrigerator, it is easy to get distracted without realizing it, which is a big mistake. Similarly, when eating, you should concentrate on eating and chew slowly.

(2) Do not place snacks near the TV or within easy reach. It is best to eliminate all sources of temptation to eat.

(3) If you are worried that you will not be able to stop eating, you can buy low-calorie snacks instead, such as sugar-free chewing gum, low-salt biscuits, etc., but you should not rely on them too much.

(4) When there are TV commercials or during free time, you can get up and do some stretching exercises, such as turning your head, raising your hands, raising your feet, or spinning a hula hoop, to stretch your body and distract yourself.

wolfing down food

When busy, some people always eat quickly so that they have more time to do other things; or they eat quickly regardless of whether they are very hungry.

suggestion:

(1) When the food is served, don’t rush to pick up your chopsticks. Appreciate the color and aroma of the dishes, and then chew slowly to savor their deliciousness, which can promote digestion.

(2) A meal should last at least 20 minutes, at which time the "full" signal will be transmitted, which can prevent overeating.

No mercy in cleaning up leftovers

Thrift is a virtue, so some people can't bear to see leftover food when eating at home or out, so they finish all the food themselves. Little do they know that this thrifty nature can lead them to eat more than they need. Sometimes, even when they feel full, they still eat more and more because of this "compassion." Housewives are representative of this type of obese people.

suggestion:

(1) Do what you can. Before cooking or ordering food, you should know how much you can eat.

(2) If you are already full, do not force yourself to eat more, so as not to increase your appetite.

(3) When cooking rice, housewives should avoid using too much oil and salt. They can choose to cook lighter dishes. This approach can also ensure that family members do not gain weight.

(4) Don’t think about getting rid of leftovers; make use of your refrigerator.

I don't like drinking water; when I'm thirsty, I want to drink beverages.

Many people know that drinking more water is a good habit, but replacing water with beverages often has the opposite effect.

suggestion:

(1) Replace unhealthy drinks such as cola and bubble tea with unsweetened green tea, oolong tea, milk, and yogurt. Tea drinks can quench thirst and also fight cancer, eliminate bad breath and remove greasiness. Milk and yogurt can increase calcium intake and yogurt can increase the number of good bacteria in the body.

(2) Carry a bottle of water with you and drink it when you are thirsty; or make yourself a cup of unsweetened herbal tea, which can quench your thirst and lower your blood pressure.

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