Can drinking coffee help you lose weight? Wrong, it is more effective as a sports supplement

I believe that many people always have a cup of coffee before going to work in the morning before starting their day's work schedule (because I am also an enthusiast of this). A cup of rich coffee aroma in my hand is like starting a mental alarm, forcing (reminding) myself to switch on from sleep mode.

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In addition to being a refresher (I haven't looked up any literature on this, this is just the testimony of users), there are also quite a few people who believe that drinking coffee can help you lose weight! But the results may disappoint you. According to the literature, although coffee can indeed increase the basal metabolic rate in the short term, about 100 mg of caffeine can increase the metabolic rate by 3-4% and last for an hour and a half; and 200 mg of caffeine can increase the rate by about 5-8% and last for 3 hours.

It sounds like a lot, but in fact, a static worker weighing about 60 kg can only consume about 20 calories more a day even if he drinks coffee containing 200 mg of caffeine. This means that if you spend an extra 40 yuan a day on a cup of black coffee to lose weight, your wallet may be the first to be reduced!

So what are the benefits of drinking coffee? Putting aside the bunch of seemingly plausible articles on the Internet, according to the American Dietetic Association Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance Guidelines, "coffee" is actually a cheat sheet for good athletic performance!

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The article points out that "caffeine" can increase the excitability of the central nervous system, thereby regulating the metabolism of fat and glycogen in the body. Drinking coffee in moderation (literature data shows that it is about 6 mg/kg/day, about 420 mg/day for a 70 kg person; Taiwan stipulates that the upper limit of daily caffeine intake is less than 300 mg) will not cause the side effect of dehydration!

However, it should be noted that coffee itself has a diuretic effect, so you still need to pay attention to water replenishment during exercise. Therefore, the water intake during exercise is about 150~200cc every 15 minutes (600~900ml of water can be replenished every hour, about one to one and a half bottles of mineral water). Don't think that drinking a cup of coffee is like Mario eating a star. Without proper water and sugar supplementation, even if you drink a hundred cups of coffee, you can only prepare to be thrown away.

Next time, before exercising, in addition to paying attention to the intake of water and sugar, also have a cup of black coffee to make you more motivated when jogging or cycling!

This article comes from: Mango Social Enterprise (Nutritionist Su Yanchen)

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