Nutritionists advise not to eat indiscriminately after exercise. Many people will do some proper exercise to ensure your health. Exercise is very important in our daily life. Walking is the simplest exercise, and there are many ways to exercise. Take a look at the knowledge that nutritionists remind you not to eat indiscriminately after exercise.
The nutritionist reminds you not to eat indiscriminately after exercise. Mr. Zeng, 28 years old, has worked in the workplace for five years. Because of long working hours and no exercise, his weight increases by 4 kilograms every year, which is nearly 20 kilograms heavier than when he was a student. In order to restore his previous figure and bid farewell to the "fat deposit" accumulated in the past five years, he recently started to exercise to lose weight and chose to commute to work every week. Unexpectedly, he harvested 1 a month later.
It is understood that there are two reasons for the failure of exercise to lose weight: exercise is not lasting, and eating indiscriminately after exercise. Many people have a fever at first and don't start exercising until they exercise more than three times a week. After the enthusiasm cools down, exercise becomes a very hard job. But like Ceng Laoshi mentioned above, even if a lot of exercise makes him half dead, he won't lose weight without a diet plan! Experts remind that if you want to lose weight, in addition to regular exercise, you should be careful to "store" fat from your mouth!
Jiang Qianling, a nutritionist at Chang Gung Memorial Hospital in Linkou, Taiwan Province, said that losing weight through exercise is a very healthy concept, and the purpose of losing weight can be achieved by burning body fat through continuous exercise. However, because exercise consumes a lot of calories, which leads to the decrease of blood sugar in the body, it is easy to feel hungry after about 30 minutes of exercise. In addition, the body cells after exercise are in a very active state, and the metabolic rate will also become faster. If you eat immediately after exercise, your body will absorb food nutrition faster and more easily than usual. Therefore, people who want to lose weight through exercise must pay special attention to their diet choices after exercise.
The nutritionist also reminded that it is very important to supplement protein after exercise, because adequate protein can increase the body muscle strength, increase the basal metabolic rate and accelerate fat consumption. In addition, before you feel hungry after exercise, drink a cup of low-sugar or sugar-free soybean milk to pad your stomach. Some soybean milk contains dietary fiber, which can not only increase protein, reduce sugar intake, but also increase satiety; If you really feel hungry, you can choose some low-sugar and low-calorie ingredients to help alleviate hunger and avoid letting your body absorb more calories because of weak will.
The dietitian in Taiwan Province finally emphasized that "the effect of losing weight only by exercise is far less than that of diet control", and the diet after exercise should grasp the four principles of "low sugar", "low calorie", "high fiber" and "high protein" in order to slim down step by step and be healthy and beautiful.
Nutritionists advise not to eat indiscriminately after exercise. 2 During exercise, the human body will consume a lot of glycogen in muscles, so within 1~3 hours after the exercise stops, the enzyme activity of glycogen synthesis in the body will be greatly improved, thus rapidly ingesting carbohydrates and promoting the recovery of glycogen in muscles. 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.