Without having to deal with menstruation at the same time, losing weight is challenging enough. Common menstrual and premenstrual symptoms include craving for food, cramps and water retention, all of which affect your motivation to lose weight. No matter how you feel, the changes you experience are short-lived. They should not affect long-term weight loss. Maintain your motivation to lose weight during menstruation through healthy eating and regular activities.
Successful weight loss will motivate you to maintain healthy behavior, so don't let hormone-influenced sweet or salty food cravings push you off track during your menstruation. According to a study in South Africa by the University of Witwatersland School of Medicine, your metabolism increases by 5% to 10% a few days before menstruation begins. This increase burns an extra 100 to 200 calories a day, but it also causes cravings for food. Use healthy foods such as almonds, apples, low-fat yogurt or low-fat dipped raw vegetables to satisfy your appetite.
Exercise cramps and abdominal distension make long-distance running seem unattractive, but interrupting exercise programs during menstruation does not help you lose weight. When you feel uncomfortable, reduce the intensity of your daily exercise. On days when your menstruation makes you feel nauseous or drowsy, replace it with fast walking or other low-intensity activities. Light weight and less repetition are used in strength training. According to the Feminist Health Center, regular exercise every day can improve your mood and relieve cramps by improving blood circulation.
Comfortable clothes and swollen abdomen can easily stifle your motivation to lose weight. Keeping water will make you feel bloated, and eating salty, high-sodium foods will increase your water retention. Limit sodium intake one week before menstruation to prevent abdominal distension. Avoid adding salt and sodium-rich items such as canned products, soy sauce, frozen meals and processed snacks. In the same week, further reduce the impact of sodium, drink at least 8 cups of calorie-free or calorie-free seasoning water, and eat fruits and vegetables with high water content. Increasing fluid intake helps the body to drain water that remains before and during menstruation. < p > < H3 > skip this scale < / H3 > < p > even if you & 39; be careful, water retention and hormonal changes can temporarily increase some extra weight. It's frustrating to see weight gain, especially when you're losing weight all the time. Stop weighing a few days before the onset of menstruation and recover after complete bleeding. As long as you maintain a healthy diet and regular exercise during your menstruation, this temporary weight loss will not have a negative impact on your postmenopausal weight.