During the Spring Festival reunion, the atmosphere around the stove is warm, which often increases people's appetite and makes them happy to eat, drink and have fun. In addition to the rich new year's dishes, there are also high-calorie snacks that really make people feast. According to the statistics of the national health department, the average weight of each person will increase by about 2 kilograms after the end of the year. Weight management after one year is very important. How can we lose weight successfully and not fall into the myth of losing weight? Dr. david heber, the chairman of American businessman Herbalife Nutrition Research Center and the chairman of the Nutrition Advisory Committee, who was also rated as the best doctor in the United States, pointed out that only by combining exercise with nutrition can we have a chance to say goodbye to the fat accumulated over the years!

(Caption: Supplementing protein and carbohydrates before exercise can effectively burn calories, reduce fat and gain muscle. )

A few years later, my weight soared. Although I feel bored, I don't know how to manage my weight. I believe many people are troubled. Some people listen to rumors that doing exercise on an empty stomach can burn fat quickly, and as a result, blood sugar drops too fast, leading to dizziness, cold sweat and physical exhaustion. Some people think that you can't eat carbohydrate staple food (sugar) to lose weight, especially exercise, so as not to waste your energy. There are also many people who do not supplement enough protein before exercise, which leads to muscle loss after strenuous exercise, thus reducing the effect of exercise.

Supplementing protein and carbohydrates before exercise can effectively reduce fat and gain muscle.

In fact, carbohydrates are the source of energy during exercise, and it is also important to supplement protein before exercise, because protein plays an important role in muscle synthesis and can maintain endurance. Supplementing protein and carbohydrates before exercise can effectively burn calories, reduce fat and gain muscle. So, both will be effective.

Weight management equation: 80% nutrition plus 20% exercise.

The correct weight management equation is: 80% nutrition plus 20% exercise. Dr david heber pointed out that more than 130 diseases are related to obesity, including type 2 diabetes, cardiovascular diseases, hypertension, stroke and cancer. 20 15 among the top ten causes of death in Taiwan Province province, more than half are related to obesity. Weight management must rely on balanced nutrition and regular exercise.

Key codes of sports nutrition: protein, sugar, combustion-supporting heat, reducing fat and increasing muscle.

Dr david heber further explained that different types of sports, such as swimming, cycling, running, etc. , burning different liver sugar and fat, so I hope to supplement the amount of liver sugar before exercise to maintain the liver sugar in the muscles; Once the liver sugar in the muscle is insufficient, it is easy to fatigue and muscle aches. This is not sustainable. Therefore, it is necessary to maintain the amount of liver sugar in muscles in order to maintain exercise for a longer period of time.

In addition, exercise is also very important to supplement protein, because protein plays an important role in maintaining endurance in muscle synthesis. Supplementing protein before exercise helps to reduce fat and gain muscle. According to the research in Journal of International Sports Nutrition Society, the best effect is to supplement protein and sugar before exercise to increase muscle synthesis.

Because exercise consumes energy, but if there is no nutritional supplement before exercise, the liver sugar stock is not enough, and the fat can't provide energy (because burning fat needs the assistance of sugar), it is possible to use protein with fast energy conversion rate to provide energy, thus creating the risk of muscle loss. When muscle loss represents a decline in the body's metabolic rate, it reduces the effect of exercise.

According to medical research, human muscle cells burn five times as many calories as fat cells, while fat cells tend to store heat. In addition to controlling calories and building a physique in which muscle tissue is stronger than fat tissue, weight management can be effective for a long time.