What should I do if I want to eat after exercise during weight loss? The body is the foundation of our life, and exercise is an important way to maintain our body function. Regular exercise helps to enhance our heart and lung function, and exercise can lower my blood sugar. What are the benefits of eating after exercise during weight loss?
What should I do if I want to eat after exercise during weight loss? 1 charging can help me recover. As for whether it will make people fat, the key lies in what to eat and how much to eat.
During exercise, the human body consumes a lot of glycogen in muscle, so within 1~3 hours after the exercise stops, the enzyme activity of glycogen synthesis in the body will be greatly improved, so as to quickly ingest carbohydrates and promote the recovery of glycogen in muscle. Therefore, when eating after exercise, liver sugar will be supplemented with sugar first, and not too much sugar will be converted into fat. In addition, people who maintain exercise habits for a long time have improved their basal metabolism, and even the calories they eat will be consumed. However, if you always choose high-sugar and high-fat foods to eat after exercise, and the amount is not well controlled, it will easily lead to the intake of calories far exceeding the calories needed by the body, and it is inevitable that there will be calories left and converted into fat.
How to eat and lose weight after exercise
1. Choose cereals and foods rich in protein.
Choose foods containing carbohydrates or protein to help muscle glycogen recovery and muscle synthesis, such as rice balls, bread, milk and fruits. But eat less foods high in sugar and fat.
2. Drink less sports drinks
After a lot of exercise, people consume a lot of energy, so people can drink some sports drinks to supplement their energy. Most people don't exercise much and don't need to drink sports drinks. Sports drinks contain more sugar, which will lead to excessive sugar intake of ordinary people, which is not conducive to weight loss.
3. Eat about an hour after exercise.
It's not easy to eat immediately after running. At this time, breathing is unstable and food easily enters the respiratory tract. It is recommended to eat for about 40 minutes to an hour after exercise.
How to lose weight and want to eat?
What if you want to eat something to lose weight? There are two situations. One is that the daily intake of calories is too low to maintain the basic nutritional needs, and the human body sends out an instinctive desire to eat. At this time, you need to start with your own diet and see if your daily calorie intake is lower than the minimum demand.
How many calories do I need to consume every day?
There is no uniform standard for calorie intake, which should be calculated according to everyone's weight and activity. The heat required by human body varies from person to person, and the main factors affecting heat are labor intensity, age, climate change, body shape, weight and health status.
According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.
If your goal is to lose weight, multiply your current weight (Jin) by 10,1or 12( 10 means your metabolism is slow, 1 1 stands for medium. If your goal is only to gain muscle (or just to lose fat slightly), then multiply your weight by 13, 14 or 15( 13 means your metabolism is slow, 14 means medium, and 15 means fast).
For example, a woman with a weight of 130 kg and a moderate metabolic rate wants to gain muscle and lose fat slowly. In this case, her daily calorie intake should be130×14 =1820 (calories). And a person with a fast metabolic rate weighs 200 Jin. If his purpose is only to increase muscles, then his daily intake should be: 200× 15=3000 (calories). The simple formula above is equally effective for men and women.
Need to remind everyone that if you feel that the progress of losing weight is stagnant or it is difficult to achieve your goal, you may need to adjust your calorie intake, which is generally 50~ 100 calories.
Another situation is that you can't resist the temptation of good food. It is recommended to refer to the following methods.
1, would you like a cold drink
Don't drink cold drinks such as carbonated drinks and milkshakes in one breath, which will make the internal organs cool instantly. Finally, choose drinks without ice. If there is ice, drink it slowly, and don't swallow it after a sip. Stay in your mouth, let the temperature of the drink rise slightly to normal temperature before swallowing.
2, want to eat sweets
Nutrition should be adequate.
In order to make the intake of sugar fully burn, the body should maintain a balanced nutrition, as long as they eat together, they can annihilate the root cause of obesity! For example, walnuts contain oil, which can accelerate fat burning, soybean milk can burn fat healthily, and natural orange juice can supplement nutrition.
Choose warm or watery foods.
If you want to eat chocolate-flavored sweets, you might as well drink some hot cocoa, because the water is sufficient and the temperature is higher than the body temperature, so it is not easy to get fat!
Eat after meals.
If you are not hungry, but just greedy for sweets, you might as well have some sweets after dinner. Because staple food increases satiety and sweets are not eaten much, it is best to control the weight below 10% of dinner.
3. I want to eat something when I work overtime
The most common situation for working people is to work late, and after work, they will go to the restaurant to eat and drink with their colleagues. If you know you have to work overtime in advance, you can eat something in the afternoon to prevent excessive fasting. Try to choose some nutritious foods, such as rice balls, fruit salads, nuts, dried fruits, etc., which can also prevent overeating when it is too late!
4. Accidentally ate high-calorie food.
When we eat some frozen sweets, such as ice cream and gel, we are more worried about the harm caused by frozen foods to our health than the heat. Because calories and fat can also be burned in the body, but too cold food will make the body cool, and it is impossible to start the function of burning fat to consume calories! Therefore, when choosing, try to choose normal temperature, and the ice cream should also pick some fruit flavors and eat slowly.
5. Go to bed after supper
Many people like to have dinner before going to bed. In fact, it is not only the undigested food that leads to the accumulation of calories, but more importantly, it will affect the quality of sleep, which is the main cause of obesity. Generally speaking, it is better to eat 2-3 hours before going to bed, but if you want to eat supper, try to choose some foods that are easy to digest or promote digestion, such as foods rich in enzymes, which are not afraid of accumulation.
6, often eat out
When eating in a restaurant, the calories, fat and sugar are much more than the dishes you cook, which is not well controlled. At this time, we need to choose food wisely! When eating hot pot, eat more red meat such as beef and pork, try not to eat the fat part, and of course double the vegetables! Barbecue is also a choice of viscera or red meat. When cooking, the chef can put some ginger, try not to eat wheat products when eating noodles, and eat more food made of rice such as rice noodles.
7. I like drinking at night
Although alcohol is also a toxin, it will accumulate in the body, but there are not many cases of obesity caused by drinking, the key lies in the food eaten with alcohol. Eating snacks while drinking is a good way to relieve stress, but there is also pressure in the choice of wine! Try not to drink ice wine. Heated wine will not have adverse effects on metabolism. Soju and red wine will be better! In addition, try to eat sashimi, beans, salads, soups and other foods with alcoholic snacks!
8. I want to eat some fried food
The oil used in fried foods eaten in restaurants is oxidized and is not easy to metabolize in the body, so when eating fried foods, don't forget to dip it in lemon juice first, or cooperate with vegetables rich in enzymes to promote oil metabolism.
9. Buy ready-to-eat food in convenience stores.
There are many ready-to-eat foods in convenience stores. Sometimes when I get off work late, I'm too lazy to go home and cook by myself, or I don't want to go to a restaurant for dinner. You will often go to the convenience store to buy some food. How to choose more wisely? Compared with bread and cake, rice is more conducive to dieting and losing weight, and adequate vegetable content is also a trick!
10, prone to overeating during menstruation.
It is easy to get bloated and fat before menstruation, and it is also easy to overeat, because the body will lack nutrition during this period. Therefore, you should eat more fish or red meat in your diet and supplement nutrition in an all-round way to avoid sudden overeating during menstruation.
Conclusion: The above is the article I carefully arranged for you today about how to always want to eat after exercising to lose weight. I believe that everyone will know what to do after reading it, and will not be entangled. Want to know more about weight loss consultation, please continue to pay attention to us.
What should I do if I want to eat after exercise during weight loss? Eat less and eat more.
In fact, dieting during weight loss does not necessarily mean that you can only eat two meals a day or less. As long as the daily intake of calories is fixed, food can be dispersed around. For example, in order to avoid hunger, after calculating the calories of a day, it can be divided into four meals and five meals on average, so that you can eat it all the time without taking too many calories and not feeling hungry at all.
Drink plenty of water
Sometimes we are not really hungry when we want to eat, so a sip of water is a very effective way at this time. After drinking water, gastric juice is diluted, which can inhibit our appetite to some extent. In addition, drinking more water during weight loss is also beneficial to weight loss, and adequate water can help us lose weight.
Slow down the speed of eating.
Chewing slowly while eating helps to lose weight. Generally speaking, after eating for a certain period of time, the brain will release the signal of "full", and at the same time, if you can slow down the speed of eating, you will eat less, and the more broken the food, the better it is for digestion.
sports
Many people may feel obviously hungry after exercise. Conscious exercise can suppress their appetite when they want to eat, and your attention will be diverted when you exercise. Moreover, people don't want to eat when they feel tired after exercise. The most important thing is that exercise not only controls appetite, but also is a good way to lose weight, so you might as well move when you want to eat.
Go to bed on time, don't stay up late
If you stay up too late at night, you will easily feel hungry, and lack of sleep will easily lead to hunger, so falling asleep before 1 1 every day can avoid eating at night.