It is easier to distinguish between autumn and summer to lose weight and reduce fat
Summer and autumn seasons are different, and work before and after exercise to lose weight is of course different. Only when you switch properly can you have better weight loss results. The following small series explains the difference between summer and autumn exercise to lose weight.
before exercise
1. Choose warm food
If you want to accelerate the metabolic efficiency of fat, you can also choose warm foods one hour before exercise, which can effectively improve the body's basic metabolic rate, such as carrots, onions, leeks, peppers, ginger, onions, garlic, pepper, etc., but if people have gastrointestinal discomfort, it is best not to eat too many irritating warm ingredients, such as peppers, peppers, etc.
2. Add appropriate amounts of carbohydrates
Although calorie control is important during the process of losing weight, don't think that exercising on a hungry stomach will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate. After exercise, you eat more instead. Therefore, if you don't exercise 1-1.5 hours after a meal, it is best to supplement an appropriate amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruits and other easy-to-digest foods 1 hour before exercise. In addition to avoiding excessive blood sugar after exercise, it can also increase the persistence of exercise and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink low-sugar drinks such as honey water or low-sugar soy milk.
3. Drink more than 500cc of warm boiled water according to the length of exercise
During exercise, the body's blood circulation will accelerate. Even if your stomach feels hungry, you must not eat immediately, lest blood flow quickly into the gastrointestinal tract and affect the rate of fat burning. Because the body is prone to lose a large amount of water and electrolytes during exercise, if water is not replenished appropriately and promptly, dehydration may occur and endanger your health.
Therefore, it is necessary to replenish water every 10-15 minutes. The best choice is warm boiled water, so that the hot body can quickly absorb insufficient water. Avoid drinking ice water, which will hinder the body's caloric metabolism rate.
4. Drink a cup of sugar-free coffee
In addition, some studies have pointed out that moderate amounts of caffeine can also increase the rate of fat burning. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help reduce body fat. However, people who are prone to heart palpitations and insomnia should not drink coffee to avoid discomfort.
after exercise
1. Intake enough water
It is easy to feel hungry after exercise. At this time, it is best not to eat immediately. At least wait until 1 hour after exercise before eating, so that the fast-flowing blood in the body will not rush into the gastrointestinal tract, hinder absorption or cause discomfort. Symptoms, and the body will not quickly absorb the nutrients it eats.
2. A small amount of high-fiber food
Within 1 hour after exercise, you can drink a moderate amount of boiled water to replenish excessive lost water and reduce hunger. If you still feel hungry for more than 1 hour after exercise, eat a small amount of whole grains, which can effectively help your body burn fat and make your weight loss more significant.
If you want to increase the metabolic rate of cells, it is recommended to supplement foods containing collagen, such as fresh milk, eggs, fish skin, etc. (Editor in charge: Deng Qi)