Japanese

[Bulky communication vol.7] How to deal with your period while on a diet

Currently, among the women I am doing personal training with, even though their diets are progressing smoothly, their rhythms are disrupted due to menstruation, and things are not going well. There are many female dieters who have the problem of.

This time, I will explain how to deal with menstruation during a diet .

Progesterone, which increases appetite

First of all, the symptoms that appear in the body during menstruation are different before, during, and after menstruation. Premenstrual irritability and increased appetite. This is largely due to the female hormone progesterone.

After ovulation, a woman’s body increases the hormone progesterone, which helps establish and maintain a pregnancy. Progesterone increases appetite and can also contribute to bloating and constipation. This is the work of hormones, so there is no way to go against it.

As mentioned in other articles, dieting is a habit and not something that can be done in a few months. Women will have to go through many menstrual cycles in the future, so women need to get along well with this menstrual cycle.

It is effective to take dietary fiber and vitamin B6 before menstruation

Think of the period before your period as a halfway point where you stop .

I don’t even get on the scale because I’m increasing anyway. You can suppress your appetite by increasing the frequency of eating three meals a day, divided into five or six meals. It’s also nice to use nuts and protein shakes! In addition, eating after exercise can suppress appetite, and energy is less likely to accumulate in the body as fat after exercise, so it is recommended.

Progesterone can make it difficult to get through, so take plenty of water and dietary fiber to improve your intestinal environment.

Foods high in dietary fiber are

  • Brown rice
  • Oatmeal
  • Burdock
  • Carrot
  • Broccoli
  • Avocado
  • Leafy vegetables such as lettuce
  • Etc.

In addition, vitamin B6 is deficient before menstruation. A lack of vitamin B6 is said to make you irritable and worsen premenstrual syndrome symptoms. prize.

Foods rich in vitamin B6 are

  • Soy
  • Chicken meat
  • Lever
  • Tuna
  • Banana
  • Etc.

Let’s avoid back eating by making full use of these! And when your period starts, it’s a signal to start losing weight! However, if you feel unwell, take a break from training. And after your period, let’s breathe and train hard!

The key to a successful diet is to face your own body and not overdo it.