During menstruation, women's bodies have a faster metabolic rate, which can aid in weight loss. From day 1 to 7 of menstruation, it is recommended to choose low-intensity aerobic exercises. From day 7 to 14, gradually increase the amount of exercise daily. From day 14 to 21, focus on muscle-building exercises. From day 21 to 28, it is crucial to avoid overeating and binge eating.

1. Weight Loss Benefit Period - Days 1-7 of Menstruation

During this period, women should take good care of their bodies, consume iron-rich foods to replenish blood, and avoid excessive exercise, especially strenuous activities. Light aerobic exercises such as stretching, walking, and jogging are suitable. These activities can help reduce body fat and relieve menstrual pain. However, the duration should not exceed half an hour, and one should stop immediately if feeling any discomfort. It is also advisable to consume protein-rich foods like lean meat, eggs, fish, and shrimp. Vegetables and fruits like spinach and tomatoes are also recommended. Additionally, avoid stimulating foods such as alcohol, coffee, spicy foods, and raw or cold foods.

2. Rapid Weight Loss Period - Days 7-14 after Menstruation

This is an optimal time for fat loss and weight reduction. Hormonal changes during this period accelerate fat burning and basal metabolism. Increasing protein intake in the diet and gradually increasing the intensity of exercise are recommended. Combining local strength training with aerobic exercises like HIIT, running, and rope skipping can help burn more calories. It is crucial to maintain a daily caloric deficit of 300-500 calories to create a significant calorie deficit. Protein-rich foods like eggs, lean meat, milk, fish, and shrimp are recommended to prevent muscle loss. High-fiber vegetables and fruits like celery, spinach, green peppers, apples, bananas, and cherry tomatoes are also beneficial.

3. Steady Weight Loss Period - Days 14-21 after Menstruation

During this period, metabolism tends to stabilize. The diet should focus on protein intake with reduced carbohydrate consumption. Muscle-building exercises should be the main focus of workouts. Maintain the exercise level achieved during the rapid weight loss period. Avoid high-calorie foods and fruits with high sugar content, such as persimmons, watermelons, mangoes, and durians. Instead, focus on supplementing vitamins.

4. Slow Weight Loss Period - Days 21-28 after Menstruation

This week can be emotionally challenging, and feelings of hunger may be intense. It is essential to avoid overeating and binge eating. Engaging in aerobic exercises when feeling hungry can be helpful. Some abdominal discomfort may occur during this phase, so it is recommended to focus on upper-body exercises like shoulder and back toning combined with aerobic activities.