A complete guide to beauty, skincare, diet, and exercise at each stage of a woman's menstrual cycle.

Be a radiant beauty – don't forget your beauty and skincare routine.

The optimal time for weight loss is during the first week of menstruation: follicular phase (before ovulation), luteal phase (after ovulation), and the week before menstruation (PMS period).

Precautions: Pause the weight loss program, start the weight loss program, intensify the weight loss, and increase water drainage.

Hormonal changes occur during menstruation, a period of decreased hormone secretion. Estrogen secretion is high, and the metabolic rate is elevated. Progesterone secretion begins to peak, and metabolism remains good, but begins to decline. While progesterone is still active, the metabolic rate slows down.

The smart diet emphasizes a balanced diet and the intake of vitamins and fiber.

Avoid raw, cold, or icy foods; green tea is cooling in nature, so drink less of it at this time.

Eat more iron-rich foods: apples, spinach, pork liver, beef, seaweed, and kelp.

Eat more dried fruits: raisins, red dates, and candied dates. Eat three meals a day in fixed quantities (or small, frequent meals), use less oil, reduce the flavor of cooking, increase calcium intake, and increase the intake of foods rich in vitamins E, C, and B.

At this time, metabolism improves, so you can supplement with some nutrients or iron to replenish your blood and energy.

Don't diet, but you should still control your calorie intake. At this time, your appetite will improve, and you'll feel good overall. Eat smaller, more frequent meals, eat plenty of fruits and vegetables, minimize your intake of fried foods, and control your diet to avoid consuming too many calories and accumulating fat. While your appetite is good, limit your intake of snacks, coffee, and overly salty foods.

A light diet with small, frequent meals is recommended. Those who prefer strong flavors can use spices such as pepper, onions, and garlic, which are not very stimulating but can increase metabolism.

For those who experience severe edema, eating red beans and barley can help with urination and dampness removal. They can also eat foods that promote drainage, such as cucumbers and winter melons.

Vitamins E, B6, magnesium, and zinc can soothe the discomfort of PMS.

To achieve healthy weight loss through exercise, try to find time for gentle, low-intensity exercises, such as yoga, which can alleviate menstrual cramps, improve mental state, and make it easier to fall asleep. Pay special attention to spending several tens of minutes each day doing limb exercises, taking a walk, or doing aerobic dance a couple of days. Continue to strengthen the exercise program from the second week and try to be physically active as much as possible. Choose gentle forms of exercise, such as taking a walk in the park, and if you feel upset, eat something before going shopping.

When you feel tired or lazy, be careful not to stay in one place for too long, as this will make you crave food.

The skin condition is still noticeably puffy and dry, causing peeling and a poor complexion. The skin condition is good, with a smooth texture. Sebum secretion is gradually increasing, making it prone to acne. Edema and excessive sebum secretion clog pores, leading to enlarged pores, acne, blackheads, dull skin tone, and rough skin texture.

Beauty strategies include strengthening cleansing to prevent breakouts, moisturizing, and revitalizing the skin.

Remember to use body lotion to moisturize your entire body. In addition to your daily skincare routine, use extra moisturizing products and face masks to revitalize your skin.

Remember to use body lotion to moisturize your entire body. In addition to your daily skincare routine, focus on whitening and sun protection, and use lightweight skincare products.

Remember to use body lotion to moisturize your entire body. Strengthen oil control and cleansing, exfoliate, gently cleanse, thoroughly remove makeup, and avoid staying up late.

Remember to use body lotion to moisturize your entire body.

Spending just two days a week on your weight loss plan, losing 2 to 4 kilograms in a month is not difficult. Diet control plus stretching exercises is the simplest and most convenient weight loss plan. As long as you can continue for more than two months, you will see very significant results.

Diet + Exercise Weekly Cycle

In this chapter, we will tell you...

1. Precautions for Staple Food Adjustment Days

Easy-to-Lose-Weight Daily Diet Guide

How to do morning stretching exercises for slimming

Precautions for Staple Food Adjustment Day

Don't think that you can lose weight by not eating anything. Not eating anything will only slow down your metabolism, and you will also feel unwell and lack energy. Knowing what to eat and what not to eat is the correct way to adjust your diet.

1. Avoid consuming overly sweet fruits.

When eating fruit, you should control the amount of sugar, and two servings a day is sufficient.

It is recommended to choose fruit varieties that are high in fiber and vitamin C, low in calories, and high in water content.

The calculation for two servings of fruit per day is as follows: one large tomato is one serving; one medium apple is one serving; two-thirds of a large Thai guava is one serving; two kiwis are one serving; one orange is one serving; one medium dragon fruit is one serving; half a banana is one serving.

In addition, you can replace the craving for fruit juice with fresh fruit, because fruit juice is a high-calorie beverage. Even if you make your own juice, if you use five oranges in one glass, it's still too much fruit and too high in calories.

As for fruits with high sweetness, such as mangoes, it is not recommended to eat them. Half a banana is already the recommended serving of fruit. However, usually a whole banana is eaten after peeling, which leads to overeating, so it is not recommended to eat them either.

2. When eating cheese to supplement calcium, pay attention to calorie control.

Calcium helps in the formation of bones and teeth, as well as muscle growth and contraction, and participates in the activation of certain enzymes, thus having multiple functions.

Foreign studies have found that increasing calcium intake can also help metabolize fat.

However, dieters shouldn't eat excessive amounts of cheese just to supplement calcium. If you think of cheese as concentrated milk, it's actually very high in calories. For dieters who usually eat a light diet (such as those who control their calorie intake by eating boiled vegetables or high-fiber rice), their calcium requirement may be less than 1,000 milligrams per day for adults. If you want to have a balanced diet and replace normal calories, we don't object to eating a slice of cheese a day to supplement calcium.

When you want to get calcium, it's best to choose low-fat, high-calcium foods; four servings a day is enough.

Milk is the best source of calcium, and it is also highly absorbable. However, it is better to choose low-fat products, such as skim milk and low-fat cheese.

In addition, legumes, tofu, dairy products, cauliflower, cabbage, and seaweed are also good choices.