Lose body fat! Eat this way before, during and after exercise

There are many weight loss methods on the market, but how can you really reduce body fat instead of losing muscle or water? ! Losing weight is actually very simple, just stick to one principle: "eat enough and exercise enough." Previous advice has been to eat less and exercise more. However, some studies have shown that eating less and exercising more may reduce muscle mass while reducing or keeping body fat percentage the same. Why does this happen?

There are many weight loss methods on the market, but how can you really reduce body fat instead of losing muscle or water? Nutritionist Liu Wenzhang said that as long as we stick to the principle of "eat enough and exercise enough", it will be fine.

The reason is that if you do not replenish enough nutrients and calories after exercise, the body has no raw materials to repair and recover, so the body can only consume lean body tissue (tissue other than body fat) to maintain the energy needed by the body. If you do not eat enough in the long run, your muscles will be continuously consumed. Not only will you not be able to develop strong and muscular lines, but your body fat may be higher than before exercise.

In this way, exercise sounds like a bad thing, but it is not entirely true. Too much or too little exercise will lead to the muscle loss mentioned above. In order to avoid the decrease in muscle mass, nutrition is very important. Only with proper diet and sufficient exercise can you turn your tuna line into mermaid line and your bucket waist into a slim waist in 10 weeks.

Eating before, during and after exercise

For the general public to lose weight, diet control and exercise are the best combination. In terms of diet, it is divided into three periods: before, during and after exercise.

It is usually recommended not to exercise immediately after a full meal as this may lead to indigestion. The reason is that after a full meal, blood throughout the body will be redistributed, mainly concentrated in the digestive system. The blood distribution ratio to the limbs and brain will be reduced at this time. This is also the reason why you often want to sleep after a full meal.

【Eat before exercise】

It is usually recommended not to exercise immediately after a full meal, as indigestion may occur easily. The reason is that after a full meal, blood in the whole body will be redistributed, mainly concentrated in the digestive system. The blood distribution ratio to the limbs and brain will be reduced at this time, which is also the reason why you often want to sleep after a full meal. Therefore, it is very important to control the time of eating before exercise. It is recommended to exercise 2 hours after eating. Taking dinner at 17:00 as an example, if you eat at 17:30, you should finish eating half an hour later at 17:30, and then exercise is recommended at 19:30. At this time, digestion has come to an end, the body has sufficient energy and physical strength, which is the best time to exercise. In terms of food selection, complex carbohydrates, moderate protein and low fat are the principles. The dinner menu can be as follows:

※Dinner menu 2 hours before exercise

Nutritionist Liu Wenzhang recommends a dinner menu that can be used as a reference 2 hours before exercise to people who want to lose weight.

【Eating during exercise】

For moderate to high intensity exercise lasting more than 30 minutes, or low intensity exercise lasting more than 40 minutes, you should supplement with food during exercise. The most lost substances during exercise are water and electrolytes. As the exercise time increases, the body's dehydration level also increases, and physical strength begins to decline. When you feel thirsty, your body is already more than 10% dehydrated, so it is important to replenish water.

It is recommended to give priority to liquid food, which should have a refreshing taste, contain a small amount of sugar, and have sufficient electrolytes. Commercially available sports drinks can be diluted in a 1:1 ratio. Self-preparation method A. Add 15-30 grams of sugar (granulated sugar, rock sugar, brown sugar and sugar cubes) and a little salt to 600 ml of boiling water. Do not use fructose or high fructose syrup. Method B. Add a B group effervescent tablet and 5-10 grams of sugar to 600 ml of boiling water. For high-intensity exercise for about 15 to 20 minutes, replenish 50 to 80 ml of water, about 1 to 2 sips. For low-intensity exercise for about 20 minutes, also replenish 50 to 80 ml of water, about 1 to 2 sips.

【Eat after exercise】

After more than 30 minutes of moderate-intensity exercise, a considerable amount of water and electrolytes will be lost. In addition, muscle fibers will be damaged and fatigue substances will accumulate after exercise, requiring the replenishment of carbohydrates, proteins, vitamins and electrolytes. This is the best time to absorb nutrients. Therefore, people often have a blind spot: eating after exercise will make them fat. This concept has been proven to be wrong. After more than 30 minutes of moderate-intensity exercise, supplementing with an appropriate amount of food will help prolong the benefits of exercise, metabolize fatigue substances, repair muscles and promote metabolism, which is helpful for weight loss. However, one important point to note is the appropriate amount of food, rather than eating and drinking arbitrarily. The calories consumed by eating and drinking far exceed what can be offset by the benefits of exercise, so you will definitely gain weight. So what is the appropriate amount? !

The best nutrient absorption efficiency is within 30 minutes after exercise. This is the best time to replenish food, and you should not wait more than 60 minutes to eat. The principle of food selection is to focus on carbohydrates and protein as a secondary factor. The best ratio is carbohydrate: protein = 3 ~ 4:1.

It is recommended that the nutrient absorption efficiency is best within 30 minutes after exercise. It is best to supplement food at this time, and it is best not to delay eating for more than 60 minutes at the latest. The principle of food selection is to focus on carbohydrates and protein as a secondary factor. The best ratio is carbohydrate: protein = 3 ~ 4:1. Commercially available chocolate flavored milk is a very convenient choice. Other combinations are as follows:

※Diet menu 30 to 60 minutes after exercise

The picture shows the diet menu that nutritionist Liu Wenzhang recommends people to choose about 30 to 60 minutes after finishing exercise.

Proper diet has a 70% influence on weight control, and exercise accounts for 30% influence. Diet and exercise are the two major contributors to weight control and complement each other. Diet for weight control is no longer just relying on outdated concepts such as dieting, fasting or losing weight with a single food. It should be further combined with exercise, with the correct selection of three meals a day and a fourth meal after exercise. The 70% influence of diet and the 30% of exercise can bring out more than 100% of the benefits, making the body healthier and stronger and improving the quality of life.