Disclaimer: The picture comes from the Internet. If there is any infringement, please let us know.
It is a strange situation that many friends often encounter when they exercise to lose weight. Due to the lack of understanding of the causes of this situation, confusion and worry about the effect, people pay more and more attention to this problem. So, what about exercise to lose weight? In fact, obesity after exercise is not entirely caused by fat. Pay attention to diet regulation when exercising.
Exercise weight loss method
Losing weight through exercise, such as gaining weight first and then losing weight or not losing weight, is a common problem. The reason why these seemingly unusual phenomena appear is that the cause of obesity after exercise is not necessarily fat. It is also possible that after exercise, glycogen in the body increases and water stays. Moreover, during the exercise, we should improve and adjust our daily diet.
There are many reasons for weight gain after exercise, which may be due to strenuous exercise and increased appetite. Some people may eat high-calorie and high-fat food, which exceeds the amount of burning, leading to persistent obesity or even more serious. Moreover, the symptoms after exercise have nothing to do with fat, and weight gain is actually only the cause of glycogen and water.
Therefore, when we exercise to lose weight, we should try not to exercise too much and don't eat too much after exercise. Especially those high-calorie and high-fat foods are taboos for losing weight. We must adjust our diet and often eat fresh fruits and vegetables. If you gain weight because of drinking water, your weight will gradually return to normal with the deepening of exercise.
Through the detailed introduction, I think everyone has a certain understanding of the problem of losing weight first and then losing weight through exercise. Many daily factors may affect the effect of exercise to lose weight. In order to ensure the effect, we should pay attention to the exercise mode and do a good job in diet conditioning and nursing after exercise.
Matters needing attention in exercise and diet to lose weight
Drink less sports drinks after exercise.
Sports drinks are mainly composed of glucose, potassium ions, sodium ions and water. Modern people exercise less and have a serious obesity problem. Sports drinks are not recommended. In addition, most sports drinks on the market are added with sugar, which easily compromises the effect of consuming calories during exercise. It is best to drink boiled water and don't eat immediately after exercise, otherwise it will affect digestion and cause obesity. Chen Ye, a Chinese doctor, thinks that it is best to drink boiled water after exercise. If necessary, you can add a little salt or use it. Dilution with boiling water of 1: 1 and restriction of pure juice of 120c will help to quench thirst and avoid excessive sugar intake.
How to replenish water before, during and after exercise?
Drinking it in one breath is a great burden on the kidneys. It is suggested to drink 200 ~ 240 C.C boiled water at a time and supplement it in stages, that is, drink it to 1 hour 30 minutes before exercise, so that the water can be fully absorbed by body cells. If the exercise lasts for a long time, such as running a marathon, drink it every 1 hour during the exercise and replenish it after the exercise.
1. To prevent choking, drink from a cup.
It is not recommended to drink water directly from the bottle mouth, so as not to accidentally choke when pouring water. You can pour the water into a cup and sip it, or you can choose a kettle with a smaller caliber, which is not larger than the coin size of 10 yuan, which is more moderate. Moreover, drinking water from a cup can prevent the body from drinking a lot of water at one time, leading to edema.
2. Ice water stimulation should be avoided.
It's no problem to drink ice water to quench your thirst in hot weather, but it's best for people with gastrointestinal discomfort to avoid it. For people with asthma, stomachache and dysmenorrhea, drinking ice water is easy to aggravate or induce symptoms. From the point of view of traditional Chinese medicine, warm boiled water with the same body temperature is most suitable to be absorbed by the human body.
Drinking water is different according to your constitution.
Adults need about 2,000 ~ 3,000 c.c. of water a day, but people who are afraid of the cold and urinate a lot don't need to drink so much. People with heat and yin deficiency are more prone to lack of water and dryness, and must replenish more water than the average person. Therefore, don't force yourself to drink much water, but replenish it in time according to your body's needs. You can see Chinese medicine first to understand your physique.
Don't wait for thirst to drink water.
It's hot in summer, so pay more attention to replenish enough water when exercising. Never wait until you are thirsty. At this time, your body is often short of water, so don't drink water before exercise, because it will easily cause a heavy feeling in your stomach, affect your sports performance or cause discomfort.
Take it every 2 hours.
Exercise on an empty stomach should be avoided to avoid being hungrier and taking more calories after exercise; In addition, after exercise, the blood is concentrated in the exercise site, and at this time, the gastrointestinal metabolism speed slows down and the absorption becomes better. It is recommended to eat at least 1~2 hours to avoid indigestion and obesity.
If you are hungry, you can eat some fruit.
If you are really hungry after exercise, you can eat fruit, because fruit is low in calories and can supplement sugar, water and potassium ions. Fruits with more water are better, such as watermelon, cantaloupe, orange, orange and so on. Don't eat dense, high-calorie fruits, such as bananas, and control the amount to 1~2 punches, or eat low-calorie snacks such as bean jelly and almond tofu.
Exercise vigorously and drink salt water.
If you are tired after strenuous exercise and have no appetite, you can skip sports drinks. You can add about half a teaspoon of salt to the boiling water at 600c.c C., and you can also achieve the effect of supplementing the electrolyte lost by the body. If you want to improve the taste and antioxidant capacity, you can squeeze 1/4 lemon juice, which can help digestion, decompose toxins in the body and help detoxification.
Fever and diarrhea can supplement sports drinks.
Fever and diarrhea are easy to lack water and have a bad appetite. You can buy sports drinks or electrolyte supplements, but this can only be alleviated, not treated, and you need to see a doctor if you are sick. Most sports drinks have high sugar content, which can be diluted by adding boiling water in the ratio of 1: 1.