Why 'Ease of Weight Loss' Varies with Your Menstrual Cycle🌙 How to Manage Carbs and Exercise?
"Even though I'm working just as hard on my diet and exercise,
why are there times when the weight drops and times when it doesn't drop at all?🤔"
Actually, this is
not because you have a weak will or lack effort.
A woman's body is
👉 strongly influenced by the menstrual cycle and hormones.Today,
📝 I will talk about "how to think about carbs and exercise by menstrual cycle phase"
from a personal trainer's perspective💪✨
① After menstruation to before ovulation (Follicular phase)🌱
The golden time when it is easiest to lose weight
During this period:
・Estrogen (female hormone) increases
・Sugar metabolism is relatively smooth
・Mood is also easier to stabilize
In other words...
🔥 This is the time when your body is most active and results are easiest to achieve
🍚 How to think about carbs
・Do not cut them out completely
・Consume an appropriate amount before and after training
→ They are easily used as energy✨
🏋️♀️ Exercise tips
・Increase muscle training intensity slightly
・Try new exercises
・It's okay to have "hard work days"🙆♀️
What you build up during this period
will definitely pay off later📈
② After ovulation to before menstruation (Luteal phase)🌧️
A period when it is hard to lose weight and easy to store it
During this period:
・Progesterone is dominant
・Blood sugar levels are easily disrupted
・You get bloated, sleepy, and crave sweets🍫
Many women
"Have I become weak-willed?"
is what they tend to feel during this time.
But that is,
👉 a natural reaction of the body's mechanism.
🍚 How to think about carbs
・I don't recommend cutting them out completely
・Eat small amounts throughout the day
・Eat during the day rather than at night🍙
If you endure too much,
it can easily trigger binge eating⚠️
🧘♀️ Exercise tips
・It's okay to lower the intensity
・Stretching, form practice
・Switch to "conditioning" training
During this period,
❌ Losing weight
⭕ Not accumulating
is the correct answer🌿
③ During menstruation🩸
An important period where it's okay to rest
During menstruation:
・Body temperature is low
・Energy also tends to be insufficient
"I'm anxious if I don't do anything..."
People who think this way tend to push themselves too hard here, but...
💡 Recovery is also part of training
🍚 Carbs/Diet
・Prioritize iron and protein
・A little bit of easily digestible carbs
🛌 Exercise tips
・Rest without pushing yourself
・Light walking or stretching is enough
If you condition yourself well here,
the next follicular phase will be much easier✨
The reason you get different results from the same diet is "because of your body"🌸
A woman's body
is not in the same condition every day.
・A period when you lose weight
・A period when you don't
is completely normal.
Ignoring this and
continuing the 'same diet and same exercise every day'
can actually be counterproductive.
Summary📝
Align your efforts with your cycle
✔ During the weight loss phase, push yourself
✔ During the plateau phase, focus on maintenance and balance
✔ During your period, have the courage to rest
Dieting is
not a test of endurance.
👉 Those who understand their own bodies succeed.
If you are currently
feeling 'I'm not losing weight lately...😢'
that is not a failure,
but perhaps
a sign from your body🌙
Your body is working hard, truly😊
Let's make it your ally together💪✨
If this article was even a little helpful,
please like, follow, and comment🙂↕️🩷
Your support gives me strength🌺
Kokua fit Representative Trainer Yuka