You can’t lose weight by starving yourself. Please keep this diet guide for the exercise phase

Spring has come, and summer is not far away. People are calling for weight loss more and more. Of course, in addition to finding that everyone is moving their legs, many people have also implemented the action of controlling their diet. It is said that "30% of weight loss depends on exercise and 70% on eating". You can't lose weight by starving yourself. When you are hungry, the body will first use the glycogen in the blood for energy, followed by liver glycogen and muscle glycogen. Even if you don't eat, the fat consumption is very small. Sometimes you don't have to be too harsh on yourself. Eating in the right way will allow you to get better weight loss results when exercising.

Carbohydrates, fats, and proteins are the three major energy-supply nutrients, each of which has its own role.

Many people will be very strict with themselves when exercising, and simply think that they can lose weight by not eating this or that. However, they ignore that carbohydrates, fats, and proteins are the main sources of energy for our bodies. It is very important to have a comprehensive nutrition during weight loss, and the food you eat must be clean.

Carbohydrates are the main source of sugar intake for our body. In our normal diet, 55% of the energy should be provided by sugar. If it is less than 55%, we will lack sugar, which will affect our health. On the contrary, if it exceeds 55%, sugar will be converted into fat and stored.

Excessive sugar will be stored as fat, and eating fat will also be directly converted into fat storage. When sugar is lacking for a long time, fat is the last guarantee to ensure our survival. The problem with fat is that it provides energy very slowly, so the body has designed an insurance mechanism, which is to break down protein to provide energy.

I believe everyone has had this experience: if you don’t eat in time when you are hungry, the feeling of hunger will disappear after a while. This so-called feeling of "over-hunger" is when the sugar is almost consumed but not replenished in time, the body cannot wait for fat to slowly convert into energy, and directly extracts energy from the emergency turnover account of protein.

However, protein is the substance that makes up our body. It can be said that there is no life without protein. Protein decomposition provides energy. Only when protein is adequately supplemented can the body's various functions function normally.

In other words, truly nutritious foods will not make you fat so easily. If the food you eat is useless for building and maintaining your body, your body's vitality will decrease due to lack of nutrition, and the excess energy cannot be consumed and will accumulate as fat.

Especially carbohydrates. Many people stop eating carbohydrates when they want to lose weight, which affects their body functions. At present, the mainstream nutrition in the world generally recommends that the minimum amount of carbohydrates should not be less than 120-130 grams per day. Our country also recommends this amount. This is the minimum requirement of carbohydrates for humans.

How to eat and drink appropriately during exercise?

1. Drink water appropriately

Drinking more water during exercise should be a habit that every person who is exercising must not give up. People who are losing weight need 1000ml of water to metabolize 1 kilogram of fat. If there is insufficient water in the body, the body cannot fully metabolize the fat tissue, resulting in fat retention in the body and weight gain.

In addition, studies have shown that drinking 1.5 liters of water a day can burn an extra 17,400 calories per year. However, it should be noted that we need to drink water appropriately, not blindly drink more water. It is common to see many people holding a cup and drinking water crazily. Drinking too much water, the water that cannot be metabolized will easily accumulate in the body, causing edema.

2. Pay attention to iron supplementation

Iron is a nutrient that we should pay attention to during exercise. Without enough iron, cells cannot get enough oxygen, which reduces metabolism. We can eat more iron-rich foods, such as animal liver, animal blood, red meat, poultry, etc.

3. Tips on healthy food for athletes

Carbohydrates: Mainly whole grains, corn, purple sweet potatoes, whole wheat bread, brown rice, pasta, etc.

High-quality fats: avocado, nuts, olive oil, fish oil, etc.

High protein: eggs, protein powder, beef, fish, shrimp, chicken breast, soy products, whey.

Let me share some foods that are safe to eat during weight loss: drink more milk to supplement protein and calcium; eat more fruits that are low in sugar and high in water, such as apples, kiwis, strawberries, cherries, pears, and oranges.

You don't move as much as you think and you don't eat as little as you think.

If we understand the relationship between fat and calories, our burden will not be so great. What we need to understand is that the relationship between fat and calories is: 1 gram of fat = 9 calories.

That is to say, if you eat 3,000 calories a day, which is more than the calories you burn in a day, then if the intake is greater than the consumption, you will gain weight because the excess calories will be converted into fat and stored. No matter whether the 3,000 calories are made up of 2,000 calories of fat or 200 calories of fat, you will accumulate fat due to the excess calories.

Therefore, it does not mean that you can be burden-free by absolutely rejecting fat and calories. The most basic way to lose fat is to create a calorie deficit. If energy intake is less than energy expenditure, you will lose weight successfully, otherwise you will gain weight.

If you always fail to lose weight, it means that you don't know enough about the calories in food and you are too optimistic about the amount of exercise. In fact, you don't move as much as you think, and you don't eat as little as you think. As long as you consume too many calories every day, whether you eat fat or fruit, the remaining calories that cannot be consumed will be converted into fat.