1, diet before exercise
(1) Eat hot food
Before half an hour or 1 hour of exercise, you can choose some warm foods to eat, such as leeks, onions, peppers, carrots, ginger, onions, garlic and so on. Can help speed up the body's fat metabolism. Pay attention to people who have a bad stomach, and it is best not to eat too much irritating food like this.
(2) Eat carbohydrates
Exercise also needs energy support to complete smoothly, so you can supplement some carbohydrates before exercise, such as high-fiber biscuits, fresh fruits, yogurt and other digestible foods. It should be noted that don't exercise on an empty stomach, which may make you have no physical strength to finish the exercise smoothly or eat more after exercise.
(3) What do you eat before exercising to lose weight?
① Banana
Bananas are easy to digest and absorb, and will not bring a burden to exercise. Eating bananas before exercise can replenish physical strength, and it is rich in nutrients such as sugar and vitamins, which can provide energy for the body. In addition, bananas contain potassium, which can reduce exercise cramps.
② Yogurt
Yogurt is a kind of food rich in vitamins, minerals and carbon compounds, which is easily absorbed and utilized by the human body. Drinking a cup of yogurt before exercise will not fill your stomach but also replenish your energy.
③ Warm boiled water
Drinking about 500ml warm water before exercise will help to moisturize the body, replenish a lot of water lost due to excessive sweating during exercise, and avoid problems such as insufficient electrolyte and dehydration. Add water 2 hours before exercise.
④ Almond
Eating almonds before exercise helps to supplement nutrition and avoid lack of energy during exercise. Generally speaking, eating 1 handful of almonds or other nuts, such as peanuts, pine nuts, pistachios and other foods before exercise, helps to replenish energy.
⑤ Bread
Before exercise to lose weight, you can eat bread to provide energy effectively, especially whole wheat bread, which can provide a lot of energy to your body.
(4) How long did you eat before exercising to lose weight?
It is best to eat it half an hour or even an hour before exercise, which will give food time to digest and absorb, and will not overload the stomach during exercise and affect the exercise effect.
2. Diet after exercise
(1) high fiber food
If you want to improve the metabolic rate of cells, you can supplement high-fiber foods, whole grains and foods containing collagen after exercise, such as eggs and fresh milk.
(2) Alkaline food
After exercise, you can eat some alkaline food, which is helpful to reduce blood acidity, neutralize acid and alkali, and help to eliminate pain and fatigue after exercise.
(3) Fruit
Eating fruits after exercise can replenish energy and help the body recover, such as tomatoes, bananas and apples. These fruits also help to lose weight.
(4) What do you eat after exercise to lose weight?
① brackish water
After exercise, light salt water or warm water should be added in time to supplement a lot of water lost by sweating during exercise, and also to reduce hunger.
② Blueberries
Blueberries contain a lot of body supplements. Eating blueberries after exercise can help your body recover at three times the speed after exercise.
③ honey water
Honey naturally contains sugar, as well as fructose and monosaccharide, which can quickly enter the blood through the digestive system, provide energy for the body and help eliminate fatigue.
(4) How long does it take to eat after exercise to lose weight?
After strenuous exercise, it is easy to feel hungry, but it is not appropriate to eat immediately. It is best to rest for 40-60 minutes. Because the blood supply at this time is mainly in musculoskeletal, the blood supply of gastrointestinal organs is less, and the digestion and absorption ability will be weak. If you eat at this time, it is easy to cause gastrointestinal discomfort.
3, the principle of diet
(1) Develop good eating habits
Losing weight is not achieved overnight, and developing good eating habits is not a temporary change, but a change in lifestyle. Make a good diet plan for yourself and stick to it. Don't blindly follow the fast food.
(2) Eat less high-calorie food.
During the exercise to lose weight, we can adjust the diet and food structure, replace high-fat and high-calorie foods with vegetables, grains and fruits, and reduce the intake of staple foods.
(3) control the amount of food.
Controlling the usual calorie intake and eating a balanced diet are helpful to exercise and lose weight. And you can eat seven or eight full meals.
(4) control fat intake
During the exercise to lose weight, we should pay attention to controlling the intake of foods with high animal fat content, such as fat, barbecue, cream and so on. These animal fats are relatively easy to deposit in blood vessels and then accumulate to form a fat layer.
4, three meals a day diet
(1) Diet during exercise to lose weight: before breakfast.
Get up early and prepare two cups of warm water directly. The function of drinking water is to promote metabolism.
Breakfast: protein (boiled eggs, poultry, fish and shrimp), fat, carbohydrates (corn, steamed dumplings, vegetables) and fruits (bananas).
(2) Diet during exercise to lose weight: before lunch.
A meal before lunch: fruit
Lunch: no fat, high protein (fish and shrimp, chicken breast), no simple carbohydrates (rice, noodles, steamed stuffed bun).
(3) Diet during exercise to lose weight: dinner.
Protein (fish, shrimp, chicken breast) supplement, but remember to avoid oil, salt, carbohydrates, you can supplement simple carbohydrates (white rice, white flour, etc.). ).
5. Diet during weight loss
(1) recommended exercise diet 1
Breakfast: fruit, yogurt and oatmeal.
Lunch: 1 small bowl of rice, cold broccoli, 1 boiled eggs.
Dinner: Vegetables, fruits, protein food and a little lean meat.
(2) Exercise Diet Recommendation 2
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
(3) Exercise Diet Suggestion 3
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
6, the benefits of exercise to lose weight
1, promoting metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.