? 1, eat more fruits when preparing.

Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.

2. Drink a cup of honey water before morning exercise.

It is not advisable to eat before morning exercise, and the elderly can drink a cup of honey water to provide energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise.

3. Eat before exercise 1 hour.

For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.

4. Drink more than 500cc of warm water according to the duration of exercise.

During exercise, the blood circulation speed of the body will increase. Even if you feel hungry, don't eat immediately, so as to avoid the rapid flow of blood into the gastrointestinal tract and affect the speed of fat burning. Because the body is easy to lose a lot of water and electrolyte during exercise, dehydration is likely to occur if it is not properly replenished in time, which is harmful to health.

Therefore, water should be replenished every 10- 15 minutes. The best choice is warm water, so that the hot body can quickly absorb insufficient water, and it is forbidden to drink ice water, which will hinder the body's calorie metabolism rate.

5. Drink a cup of sugar-free coffee before exercise.

In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.

6, the right amount of carbohydrates

If you don't exercise after a meal 1- 1.5 hours, you'd better supplement an appropriate amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other easily digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.

7. Eat a small amount of high-fiber food after exercise

After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.

8. Don't drink caffeinated drinks after exercise.

Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient.

Scientific training methods and scientific diet will get twice the result with half the effort!