Is it difficult to lose weight even with exercise? Zhao Hanying: Drinking water before, during and after makes a big difference

Can’t get rid of excess fat? Modern people pay attention to health preservation and actively fight against obesity. In addition to diet control, they are also keen on exercise to lose weight. However, there is a group of people who cannot survive the weight loss stagnation period no matter how much they exercise! Nutritionists say that at this time you can ask yourself: "Have you drunk enough water?" People who are trying to lose weight need to drink more water than the average person, at least 40 times the amount of water per kilogram of body weight per day, in order for the body to successfully activate energy and burn fat.

Key numbers! Daily water intake for weight loss group: kg body weight × 40

In the weight loss consultation clinic, people often complain that "I can't lose weight even with exercise". After excluding the factor of balanced diet, it is found that the main reason is "not drinking enough water" or "drinking in the wrong way".

Nutritionist Zhao Hanying said that in terms of water intake, the recommended daily water intake for the average person is 30 times per kilogram of body weight or 2000cc. However, the amount of water that fat people and thin people drink is different. If you are an office worker who often eats out, does not have chronic kidney disease and wants to lose weight, you should drink at least 40 times as much water per kilogram of body weight every day, but this does not include soup and water during meals. That is to say, an adult who does not have chronic kidney disease but weighs 70 kg needs to drink at least 2,800 c.c. of water every day if he wants to lose weight.

It should be noted that water should not be gulped down. It should be drunk slowly in several times, one cup (about 250c.c.) at a time, so as not to drink too much in one breath, which will not be absorbed by the body and will be urinated out of the body. This is not only bad for health, but also increases the burden on kidney metabolism. As for those who exercise to lose weight, drinking water has another set of secrets!

Don’t forget to drink water when exercising to lose weight! Different effects at the front, middle and back

Everyone knows that boiled water has zero calories, can increase satiety, and helps with weight loss. However, many people don’t know that when exercising to lose weight, you not only need to supplement protein, but also rely on the power of water. Especially when exercising muscle strength, you must first replenish water to keep the body "hydrated" during exercise. Only in this way can the body continue to gain muscle and reduce fat and achieve the goal of losing weight.

Nutritionist Zhao Hanying said that for people who exercise to lose weight, drinking water is a science, and the effects before, during, and after exercise are different. Drinking water before exercise is to allow the body to reach a "hydrated state"; drinking water during exercise can replenish lost water and avoid dehydration; after exercise, the muscles need to slowly return to a resting state, and consuming protein foods can repair the muscles, and water can play a supporting role.

Drinking water helps exercise and weight loss 3 stages of drinking water secrets

As for the secret of drinking water during the three stages of exercise, nutritionist Zhao Hanying recommends drinking 500 to 1000cc of boiled water within 2 hours to half an hour before exercise; during exercise, replenish 200cc every 10 to 15 minutes; and replenish another 500 to 1000cc after exercise. For people who sweat a lot, they can replace some boiled water with sports drinks during and after exercise to replenish electrolytes and maintain blood sugar stability.