Is it faster to lose weight by exercising on an empty stomach? Eat a banana and you will feel more powerful

Everyone knows that in order to lose weight, you need to eat less and exercise. However, if you exercise incorrectly, you may end up hurting yourself instead of losing weight! There is a widely circulated statement on the Internet: "Exercising on an empty stomach is more effective in burning fat." In this regard, nutritionists say that exercising on an empty stomach not only fails to burn more calories, but may also cause you to lose precious muscle. It is recommended to eat a banana or steamed bun before exercising in the morning to replenish the required energy so that the exercise effect will be better.

Nutritionist Zhang Peirong said that the human body's energy sources can be divided into glycogenotype stored in muscles and liver, and adipose tissue stored in the body. Glycogenotype is the most easily and quickly used energy in the body, while the efficiency of fat being converted into energy is usually slower. Generally speaking, when performing moderate-intensity aerobic exercise, glycogen will be burned first, and after about 10 to 20 minutes, the proportion of fat burned will gradually increase.

Will exercising on an empty stomach help you lose weight faster? Research results: No effect

Will exercising on an empty stomach burn more calories? A study conducted an experiment in which one group of people was asked to eat protein and starch before exercise, while another group was asked to eat after exercise. The exercise and dietary conditions were the same during the process. After a week, the weight of the two groups was measured. The results showed that there was no significant difference in the weight loss of the two groups. In fact, how many calories can be burned by exercise is mainly determined by the duration, intensity and type of exercise, and has little to do with whether you exercise on an empty stomach.

Exercising on an empty stomach may cause loss of muscle tissue and make you dizzy and sweaty

Nutritionist Zhang Peirong reminds us that exercising on an empty stomach right after getting up in the morning will not only fail to burn more calories, but will also lead to conditions similar to dieting. During exercise, when the glycogen in the liver is burned out and there is not enough energy to replenish it, the body will break down the glycogen in the muscles and some fat as energy sources in order to supply basic physiological operations. Although exercising on an empty stomach can consume calories, it will cause you to lose hard-earned muscle tissue.

When all the carbohydrates in the body are used up and energy is not replenished, once blood sugar is too low, dizziness, cold sweats, nausea, and even coma will occur.

In addition, when all the carbohydrates in the body are exhausted and there is no energy replenishment, but you still insist on continuing to exercise, nutritionist Zhang Peirong pointed out that the blood sugar in the blood will continue to drop. Once the blood sugar is too low, you will experience dizziness, cold sweats, vomiting, and even coma. This is especially true for diabetic patients. Exercising on an empty stomach is more likely to cause a hypoglycemia crisis.

It is good to eat a banana before exercise.

In fact, after 6 to 8 hours of sleep, if you don’t replenish energy when you wake up in the morning, your blood sugar will usually be low. Exercising under low blood sugar conditions may affect the exercise effect and fail to achieve the ideal exercise intensity. Eating something in the morning before exercising will not only prevent you from taking in too many calories, but will also provide your body with enough energy, ensuring better exercise results.

Nutritionist Zhang Peirong pointed out that muscles are precious tissues that improve basal metabolism. It is a pity to lose muscles due to exercise on an empty stomach. It is recommended to eat some foods containing carbohydrates, such as a banana, a dinner roll, steamed bun or a cup of oatmeal, as a source of energy before exercising in the morning. People who want to lose weight can first follow the "531 exercise method", which is to exercise at least 5 times a week, 30 minutes each time, with a heart rate of 110 beats per minute, so that they can exercise healthily without hurting their body.