In the busy life, coffee has become an indispensable spiritual food for office workers. In recent years, it has been found that the "caffeine" component in coffee is methyl xanthine, which can activate lipolytic enzyme (HSL) and promote the decomposition of fat into free fatty acids, which are released into the blood. If you combine exercise at this time, the weight loss effect will be more significant!
Coffee improves the fat burning power of exercise, and "how to move" is learning!
However, there are many kinds of sports. What kind of exercise with coffee can significantly lose weight? Huang, a nutritionist at Yuanlin Christian Hospital, said that a study was published in Clinical Physiology and Functional Imaging on 20 17, targeting at seven men aged 24-26, weighing 60-63kg, with a body mass index of about 22 and having exercise habits.
The research team asked the subjects to drink hot water or coffee (containing caffeine 5 mg/kg body weight) before exercise 1 hour, and then exercise continuously or intermittently for 30 minutes. Under the same exercise intensity (40% of the maximum oxygen uptake), compare the energy utilization and respiratory exchange rate before exercise, during exercise and after exercise. "Intermittent exercise for 30 minutes" here refers to the exercise mode of 10 minutes → rest 10 minutes → exercise 10 minutes → rest 10 minutes → exercise 10 minutes.
The results show that the rate of fat oxidation is 9.5% faster when drinking coffee before exercise than when continuing to exercise 30 minutes after exercise. Drinking hot water before exercise, intermittent exercise is 6 10% faster than continuous exercise, which shows that intermittent exercise has great influence on fat oxidation rate; Moreover, drinking coffee before exercise, after 30 minutes of intermittent exercise, the fat oxidation rate is faster than that of drinking hot water group. It shows that drinking coffee combined with intermittent exercise can promote fat burning after exercise, which is a new way to reduce fat!
Drinking coffee for breakfast helps to lose weight, and the key number of concentration is "6"!
Coffee can not only improve the fat burning efficiency of intermittent exercise, but also make a refreshing cup of coffee at breakfast, which also has unexpected slimming effect. Nutritionist Huang said that in 20 13, the Journal of Obesity and Obesity published a single-blind experimental study, and 33 subjects were divided into two groups, aged from 25 to 30. One group was 16 normal weight (body mass index value below 25) and the other group was 17 overweight/obese. Drink boiled water, light coffee (containing 3 mg/kg body weight of caffeine) and strong coffee (containing 6 mg/kg body weight of caffeine) for breakfast, and provide a buffet for the subjects to eat for 3 days.
The results show that in the overweight/obese group, people who drink strong coffee for breakfast can reduce their calorie intake by an average of 550 calories throughout the day. Drinking espresso for breakfast can reduce the intake of 300 calories for lunch and 725 calories for the whole day. However, drinking light coffee for breakfast and not strong coffee for lunch will increase the calorie intake of 28 1 calorie. But for people with normal weight, drinking coffee or drinking water for breakfast does not have much effect on reducing fat and slimming.
Caffeine weight loss is only "auxiliary"! No more than 300 mg per day.
Nutritionist Huang reminded me that although many research documents have confirmed that caffeine is beneficial to weight loss, "coffee is only an aid." If you want to lose weight, you still need a balanced diet, exercise and plenty of water. In addition, the more coffee you drink, the faster you lose weight. When the caffeine intake exceeds 500 mg a day, the capacity is low. Irritated? Ann, anxiety? Caffeine such as palpitation is light? Poisoning phenomenon, so the Food and Drug Administration of the Ministry of Health and Welfare of Taiwan Province Province suggested that caffeine intake should not exceed 300 mg per day.
According to the new American dietary guidelines from 20 15 to 2020, the daily intake of free sugar (extra added sugar) should be less than 10% of total calories, and the saturated fat should be less than 10% of total calories. Taking the daily demand of 1 1,500 calories as an example, it is suggested that the intake of free sugar is less than 37.5g, and the saturated fat is less than 1 g, while 1 piece of sugar sold in the supermarket contains 5g of free sugar, and 1 piece of sugar exceeds the standard; 1 Milk essence pills sold in supermarkets contain 2 grams of saturated fatty acids, and 9 pills exceed the standard 1 day. Therefore, when choosing coffee drinks, it is suggested to give priority to "black coffee without sugar and creamer" as far as possible, so as to avoid excessive calorie intake and lead to a great failure of the weight loss plan.
Caffeine in coffee is a kind of methylxanthine. Recent studies have found that moderate drinking can help you lose weight. Making a cup of fragrant coffee at breakfast can refresh your mind and have unexpected slimming effect. The US Food and Drug Administration advises people in China not to consume more than 300mg of caffeine every day.