Telo pre i posle menstruacije: Evo kako se telo drastično menja u toku jednog meseca

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That joyful Pre Menstrual Bloat 👆🏼⁣⁣⁣⁣ ⁣⁣⁣⁣ That week before our period known as PMS week (for some ladies who suffer with PMDD this week can be a lot worse!) Our bodies change drastically due to an intense drop in hormones, our mood & our body can take a hit. ⁣⁣⁣⁣ ⁣⁣⁣⁣ My body loves to bloat a few days or sometimes even a whole week before I’m due on, I can suck it in (like the left hand picture) but it’s uncomfortable & it hurts. Plus you guys know I LOVE TO SHOW REALITY 😂⁣⁣⁣⁣ ⁣⁣⁣⁣ We can feel extremely low in energy, irritable, hungry and can bloat out a lot and this is due to:⁣⁣⁣⁣ ⁣⁣⁣⁣ 1) High Water Retention -A drop in progesterone causes the body to retain more water than normal, esp when we eat foods high in salt. ⁣⁣⁣⁣ ⁣⁣⁣⁣ 2) More fat is used as a fuel instead of carbs, causing a shift in how our bodies use carbohydrates. This can cause further water retention & even more bloating. ⁣⁣⁣⁣ ⁣⁣⁣⁣ 3) Increase in appetite due to low satiety levels & increased attention to higher calorie foods from the drop of Oestrogen. You may feel like you want to eat more food & more calorie dense foods too. ⁣⁣⁣⁣ ⁣⁣⁣⁣ 4) Increased Body Temperature & heart rate causing 2.5-10% increase in resting metabolic rate meaning we burn on average 100-300 more calories per day during this time. This again makes us hungrier and can feel more lethargic especially in the hot weather 🥵⁣⁣⁣⁣ ⁣⁣⁣⁣ 5) Higher levels of Fatigue & lacking in Energy which can mean we move less and our energy output is lower than normal. ⁣⁣⁣⁣ ⁣⁣⁣⁣ What can we do?⁣⁣⁣⁣ ⁣⁣⁣⁣ 1) Try to honour your hunger but be mindful on position sizes & stay hydrated especially in the sunshine! ⁣⁣⁣⁣ ⁣⁣⁣⁣ 2) Possible stick to maintenance calories rather than aiming for a large deficit as this can help keep hunger at bay & limit binging. ⁣⁣⁣⁣ ⁣⁣⁣⁣ 3) Try not to focus all your energy & time thinking about it & remember this will pass in a few days time. ⁣⁣⁣⁣ ⁣⁣⁣⁣ 4) Do not weigh yourself – chuck those damn scales away!⁣⁣⁣⁣ ⁣⁣⁣⁣ 5) HIIT training can knacker our bodies out even further so try to stick to low intensity workouts or simply just walking. Aim for moderate weight for a 10-15 rep range as your strength may not be at its peak

Обj˜aвa кoj˜jƒ дeли Hayley Madigan (@hayleymadiganfitness) дaнa 25. ЈjƒÐ½ 2020. jƒ 6:37 PDT

 

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Обj˜aвa кoj˜jƒ дeли Erika | Self Love Advocate (@workoutswitherika) дaнa 8. ЈjƒÐ» 2019. jƒ 1:50 PDT