Making 5 small changes in your daily life can help accelerate exercise results!

With the trend of exercise prevailing, many people have begun to love exercise and exercise regularly. However, it takes a long time to see the effect of using exercise to sculpt, lose weight or keep fit. If you want to see the results faster, you might as well implement the following research results to help you achieve your goals faster.

Change 1/Exercise before breakfast!

Don’t you have the energy to exercise after get off work or get out of class? Here’s a challenge for 2015: wake up early and exercise first! Because a study last year found that if subjects exercised on an empty stomach before eating breakfast, they would burn 20% more calories. Jeffrey Morrison, a doctor and nutritionist in New York, said: "When you exercise or work out on an empty stomach, the stomach will produce hormones that accelerate metabolism." Furthermore, the calories consumed in breakfast will be consumed before going to bed, so there is no need to worry about the calorie intake. (Of course, this does not mean that you can overeat)

(Reminder: People with low blood sugar and blood pressure should consider their own health conditions before deciding whether to exercise on an empty stomach)

Change 2/ Have a milkshake after working out!

This certainly does not refer to chocolate or strawberry milkshakes. Diet after exercise is very important. You can eat, but you have to eat right. New York nutritionist Brooke Alpert recommends a milkshake recipe: 2 tablespoons of high-protein whey, 1/2 cup of frozen strawberries or blueberries, 1.5 cups of unsweetened yogurt or almond milk and a little kale. You can add some honey if you like. Supermodel Karlie Kloss's milkshake recipe is: chocolate protein whey, banana, ice cubes and almond milk.

Change 3/Streaming Sports!

Are you often frustrated that you don’t have time to go to the gym after get off work? Or maybe you wanted to go jogging but found it was raining and had to give up? As a result, once you stop, it becomes more difficult to start again? Now push aside the small coffee table or storage cabinet, clear out a small space, lay out a yoga mat and do “streaming exercise”! Streaming exercise refers to the self-training at home that has been popular for a long time. With the help of simple videos provided by Youtube, mobile apps, etc., you can do simple weight training or stretching yoga at home, and you can also save a lot of money on going to the gym.

(Reminder: Even when exercising at home, please remember to wear sportswear and sports shoes to avoid sports injuries caused by jumping barefoot or stepping on the spot.

Change 4/Drink more water and you won’t feel hungry!

Of course, drinking water alone is not enough to replace any meal, but drinking 2 liters of water a day can prevent "mistaking thirst for hunger," said Brooke Alpert, a nutritionist in New York. "Dehydration affects blood sugar, delays metabolism, and increases hormone secretion - all of which can cause the desire to eat."

(Reminder: Don’t drink water only when you feel “thirsty”, because your body is already dehydrated!)

Change 5: Eat a snack before going to bed

You read the title right! Eat a snack before going to bed. I believe that many people feel hungry before going to bed after dinner or exercise. At this time, you may want to eat something before going to bed. However, what you eat is very important. Nutrition expert Jeffrey Morrison said: "Eating about 150 calories before going to bed can improve sleep and promote muscle growth. The best choice is a combination of protein and low-sugar carbohydrates, such as a small bowl of blueberries, nuts, apples, half a spoonful of almond butter or breakfast cereals."

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