Menstruation is a unique phase in a woman’s cycle.Many women feel uncomfortable and think losing weight during this time is impossible, sometimes even giving up on their fitness plans. However, it is actually possible to lose weight scientifically during menstruation.

Exercise: Gentle and Effective Workouts

1. Yoga

Yoga is a gentle exercise ideal for this period. Its stretching and relaxation poses can effectively relieve cramps, improve blood circulation, and aid weight loss. Recommended poses include the Extended Arm Pose, Cobra Pose, and Mountain Pose. These are simple and gentle, taking about 20 minutes each session.

2. Brisk Walking

Brisk walking is a mild aerobic exercise that doesn’t put much strain on the body, making it perfect during menstruation. It helps burn fat and improve cardiovascular health.

3. Wall Sit

Standing against a wall is a simple but effective exercise. Keep your back against the wall for 20 minutes or more.

Diet: Eat Right to Support Fat Loss

Your body needs more nutrition during menstruation, so managing your diet is key.

1. Protein Intake

Protein supports fat loss by boosting metabolism and increasing satiety while helping repair and build muscle.

2. High-Fiber Foods

Dietary fiber promotes digestion, increases fullness, and helps control calorie intake.

3. Limit Salt Intake

Salt causes water retention and bloating, which are more likely during menstruation.

Lifestyle: Maintain Regular Habits for Health

Good routines help keep both body and mind healthy, supporting weight management.

1. Early to Bed, Early to Rise

A regular sleep schedule helps regulate hormones and maintain health. Women during their period especially need sufficient sleep to restore energy and balance hormone levels.

2. Avoid Sitting for Long Periods

Sitting too long can cause fat buildup and poor circulation. For those working at desks, stand up every hour and do simple stretches.

Menstrual Cycle Phases: Tailored Weight Loss Strategies

The menstrual cycle has four phases, each with different hormonal and physical changes that call for different approaches.

1. Menstrual Phase (Days 1–7)

This is when women need the most care. Avoid high-intensity or jumping exercises. Focus on rest, light walking, and stretching. Diet-wise, eat iron-rich foods like lean meat, spinach, and red dates to replenish iron lost through bleeding.

2. Follicular Phase (Days 7–14)

This “golden phase” is ideal for fat loss as hormone levels support it. Increase aerobic exercises like swimming, running, or jump rope 3-4 times a week for about 40 minutes each time.

3. Ovulation Phase (Days 14–21)

Metabolism stabilizes, making it a good time for muscle building. Reduce carbs, increase protein and healthy fats such as avocado and nuts. Incorporate strength training to build muscle and raise basal metabolism.

4. Luteal Phase (Days 21–28)

Fatigue and increased appetite are common. Avoid salty and sugary foods to reduce bloating. Gentle shaping exercises like yoga and Pilates help maintain condition without encouraging excess calorie intake.

Summary

Losing weight during your period is not impossible. By understanding the different phases and adopting appropriate exercise, diet, and lifestyle habits, women can stay healthy and maintain their ideal weight even during this special time.