How to break through the weight loss plateau? Nutritionist Cai Yixuan: Drinking coffee at this time can double the weight loss effect

People who want to lose weight are most worried that after successfully reducing their weight to a certain level, their weight will remain stuck at a certain number and will not go down. This is called a weight loss plateau. Nutritionist Cai Yixuan said that just like exercise, even though you are following the schedule, your performance in competitions is stagnant. In addition to trying new training methods, you can also drink coffee wisely to help you when you are troubled by weight loss stagnation.

Nutritionist Cai Yixuan said that coffee itself is low in calories and can help refresh the mind, making it a daily must-have drink for many people. A 300ml cup of American coffee has less than 10 calories, so having a cup occasionally will not increase the burden on your weight. However, what really helps us lose weight and improve exercise efficiency are the two key ingredients in coffee: "caffeine" and "chlorogenic acid".

Caffeine improves athletic performance, but more is not always better

Caffeine has always been believed to enhance athletic performance and was once listed as a banned drug by the International Olympic Committee (but it was lifted in 2004). Taking low doses of caffeine before or during exercise can enhance performance in intermittent sports such as basketball and team competitions, sports that alternate with rest, and long-term high-intensity exercise (such as swimming, rowing, and medium-distance running).

In addition, supplementing with caffeine before weight training can reduce muscle pain and enhance tolerance to high-intensity training, which can extend the training time at the same intensity and improve athletic performance.

However, you may also be curious: "What is the required dose of caffeine? Do I have to drink espresso like water to achieve significant effects?" Most literature shows that as long as a "normal amount" of caffeine is consumed, it can improve athletic performance, that is, less than 3 mg per kilogram of body weight (2 mg per kilogram of body weight is more effective). For an adult weighing 50 kg, a cup of espresso is more than enough.

Caffeine content of caffeinated beverages on the market (Photo source: Nutritionist Cai Yixuan)

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Drinking coffee before exercise can increase calorie consumption

Caffeine can help with diuresis, promote the body's water metabolism, and help improve edema. Caffeine also helps reduce appetite. As a central nervous system stimulant, it can stimulate the secretion of adrenaline and increase lipid decomposition. If you take caffeine before exercise, it can also increase calorie consumption by about 15%.

In addition to caffeine, chlorogenic acid in coffee beans is also a nutrient that has attracted much attention in recent years. It has antibacterial, antioxidant, and anti-cancer effects. In addition, chlorogenic acid can inhibit glucose absorption and reduce fat cell accumulation, which is helpful for weight control.

Caffeine can help with diuresis, promote the body's water metabolism, and help improve edema. Caffeine also helps reduce appetite, and as a central nervous system stimulant, it can stimulate the secretion of adrenaline and increase lipid decomposition.

More caffeine is not always better. Here are three key points to consider when drinking coffee.

Drinking coffee can indeed help you lose weight and improve your athletic performance. Here are three key points for drinking coffee:

1. Drinking coffee 60 minutes before exercise is good:

It takes about half an hour to an hour for coffee to be digested and absorbed after drinking it, so it is best to drink it an hour before exercise.

2. One cup a day is just right:

If you want to enhance athletic performance, 1.5 to 2 mg of caffeine per kilogram of body weight is best. Drinking more will have a negative effect.

3. Do not exceed 300 mg a day:

The Ministry of Health and Welfare recommends that adults should not consume more than 300 mg of caffeine per day, and it is not recommended for children under 12 years old to consume caffeinated foods.

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