Although it is said that exercise can help consume body heat and burn excess fat, but during this period is also to pay attention to the diet, if the diet for overeating or excessive intake of high-calorie, high-fat food, then the effect of exercise weight loss will also be greatly reduced. So what is the best thing to eat during exercise weight loss?
What is the best thing to eat before exercising to lose weight
Eat warm food
Half an hour or one hour before exercise, you can choose some warm food to eat, like leeks, onions, peppers, carrots, ginger, onions, garlic, etc., can help accelerate the rate of fat metabolism in the body. Note that people with poor stomach and intestines, it is best not to consume too much stimulating food like this.
Eat carbohydrates
Exercise also needs energy support to complete successfully, so before exercise can be supplemented with some carbohydrates, like high-fiber cookies, fresh fruit, yogurt and other more easily digestible food. It should be noted that do not go to exercise on an empty stomach, which may make no energy to complete the exercise successfully, or eat more at the end of the exercise.
What to eat before exercising to lose weight
Bananas
Bananas are easily digested and absorbed food, which will not bring burden to exercise. Eating bananas before exercise can be a good way to replenish energy, and they are rich in sugar, vitamins and other nutrients, which can provide energy for the body. In addition, bananas contain potassium elements, which can reduce exercise cramps.
Yogurt
Yogurt is a food rich in vitamins, minerals and carbon compounds, which can be easily absorbed and utilized by the body. Drinking a cup of yogurt before exercise will not make your stomach too full but also can replenish energy.
Warm water
Drinking about 500ml of warm water before exercise can help moisturize the body and replenish the large amount of water lost during exercise due to excessive sweating to avoid electrolyte deficiency and dehydration. Just replenish water once 2 hours before exercise.
Almonds
Eating almonds before exercise can help replenish nutrients and avoid lack of energy during exercise. In general, eat 1 handful of almonds or other nuts before exercise, such as peanuts, pine nuts, pistachios and other foods are able to help replenish energy.
Bread
Before exercising to lose weight, you can eat bread to effectively supply energy, especially eating whole wheat bread, can provide the body with a lot of energy.
How long to eat before exercising for weight loss
It is best to eat half an hour or even an hour before exercise, so as to give the food time for digestion and absorption, and not to overload the stomach and intestines during exercise, which will affect the exercise effect.
What is the best thing to eat after exercising to lose weight
High-fiber foods
If you want to increase your cellular metabolic rate, you can supplement with high-fiber foods, whole grains, and foods containing collagen, such as eggs and fresh milk, after exercise.
Alkaline foods
Alkaline foods can be eaten after exercise to help reduce blood acidity and neutralize acids and bases, which can help eliminate post-exercise soreness and fatigue.
Fruits
After exercise, eat fruit can replenish energy and help the body recover, like tomatoes, bananas, apples, etc., and these fruits can also help to lose weight.
What to eat specifically after exercise for weight loss
Light salt water
After exercise, you need to supplement light salt water or warm water in time to replenish the body due to exercise sweating and loss of a lot of water, but also to reduce hunger.
Blueberries
Blueberries contain a lot of body replenishing elements. Eating some blueberries after exercise can help the body recover at 3 times the speed after exercise.
Honey Water
Honey is naturally sugary and has both fructose and monosaccharides, the monosaccharides of which quickly enter the bloodstream through the digestive system to provide energy to the body and help eliminate fatigue.
How long to eat after exercising to lose weight
After strenuous exercise, it is easy to feel hungry, but it is not advisable to eat immediately, it is best to rest for 40-60 minutes. Because the blood is mainly supplied in the musculoskeletal, gastrointestinal organs blood supply is small, digestion and absorption capacity will be weaker, then eat, it is easy to lead to gastrointestinal discomfort.
Diet during exercise and weight loss
Develop good eating habits
Losing weight is not something that happens overnight, and developing a good diet is not a temporary change, but should be a lifestyle change, develop a good diet plan for yourself and stick to it. Don't blindly follow the trend of quick fix diets.
Consume less high-calorie foods
During exercise weight loss, you can make adjustments to your diet food structure by replacing high-fat, high-calorie foods with vegetables, grains and fruits, and reducing the intake of staple foods.
Control the amount of meals
In the diet to control the usual calorie intake, a balanced diet, you can exercise to lose weight at the same time can also play a slimming effect. And each meal eat seven or eight minutes full can be.
Control the amount of fat intake
During exercise weight loss, pay attention to control the intake of foods like fatty meat, roast meat, cream and other foods containing high animal fats, which are more likely to be deposited in the blood vessels and then accumulate to form a fat layer.
Three meals a day during exercise weight loss diet
Diet during exercise weight loss: before breakfast
Get up early and prepare two cups of warm water to drink directly, the role of drinking water is to promote metabolism.
Breakfast: protein (hard-boiled eggs, poultry, fish and shrimp), fat, carbohydrates (corn, roasted wheat, green vegetable packets), fruit (banana).
Diet during exercise weight loss: before lunch
Additional meal before lunch: fruit
Lunch: fat-free, high protein (fish and shrimp meat, chicken breast), no simple carbohydrates (rice, noodles, bun dumplings)
Diet during exercise weight loss: dinner
With protein (fish and shrimp meat, chicken breast) supplement, but remember to avoid oil and salt and carbohydrates, you can supplement with simple carbohydrates (white rice and white noodles, etc.).
Recipes during exercise weight loss
Exercise weight loss recipes recommended one
Breakfast: raw fruit, yogurt, oatmeal.
Lunch: 1 small bowl of rice, cold broccoli, 1 boiled egg.
Dinner: vegetables, fruits, protein food, a small amount of lean meat.
Exercise weight loss recipe recommendation two
Breakfast: coffee, apple, a small bowl of oats
Lunch: a small bowl of rice, vegetarian lentil stew, fried vegetables, winter melon soup
Dinner: chicken, roasted carrots, cold celery
Exercise weight loss recipes recommended three
Breakfast: groundnut rice, pears
Lunch: tomato and beef stew, cabbage and mushroom soup
Dinner: dried vegetable noodles, double mushroom and cucumber slimming soup
