It is said that weight loss "30% depends on exercise, 70% depends on eating". You cannot rely on hunger to lose weight. 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 consumption of fat 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, the three major energy-supplying nutrients, "each have their own duties" and none of them can be missing.
Many people will treat themselves very strictly when they exercise, simply thinking that they can lose weight by not eating this or that. But 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 ensure that the ingredients are clean.
Carbohydrates are the main source of sugar intake for our body. In our normal diet structure, 55% of the energy should be supplied 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.
Too much 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. The body has designed an insurance mechanism, which is to break down protein to provide energy.
I believe everyone has had an experience that if you don't eat in time when you are hungry, the feeling of hunger will disappear after a while. This so-called "over-hungry" feeling is that when sugar is almost consumed but not replenished in time, the body can't wait for fat to slowly turn into energy, and directly extracts energy from the emergency turnover account of protein.
However, protein is the substance that constitutes our body. It can be said that there is no life without protein. Decomposing protein provides energy. Only when protein is adequately supplemented can the body's various skills function normally.
In other words, it is not so easy to make you fat with truly nutritious things. If the food you eat is useless for body construction and maintenance, the body will lose vitality due to lack of nutrition, and excessive energy cannot be consumed, which will turn into fat accumulation.
Especially carbon water. Many people don't eat carbon water when they lose weight, which affects their body functions. At present, the mainstream nutrition in the world generally recommends that the minimum amount of carbon water 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 properly during the exercise stage?
1. Drink water appropriately
Drinking more water during the exercise stage should be a habit that everyone who is exercising must not fall behind. People who are losing weight need 1000ml of water to metabolize 1 pound of fat. If the body does not have enough water, 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 17,400 more calories per year. But it should be noted that what we want is to drink water appropriately, not blindly drink more water. It is often seen that many people hold a cup and drink water crazily. Drinking too much water, the water that cannot be metabolized can easily accumulate in the body and cause edema.
2. Pay attention to iron supplementation
Iron is a nutrient element that we should pay attention to during the exercise stage. If iron is insufficient, cells cannot get enough oxygen, which reduces metabolism. We can eat more iron-supplementing foods in moderation, such as animal liver, animal blood, red meat, poultry, etc.
3. Suggestions on healthy food for exercisers
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 you can eat safely during weight loss: drink more milk to supplement protein and calcium; eat more fruits with low sugar content and high water content, 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.
In other words, if you eat 3,000 calories a day, which exceeds the calories you consume a day, then if the intake is greater than the consumption, your weight will increase, because the excess calories will be converted into fat and stored. Then no matter whether these 3,000 calories are composed of 2,000 calories of fat or 200 calories of fat, you will accumulate fat due to excessive calories.
Therefore, it does not mean that you will be burden-free if you absolutely refuse fat and calories. The most basic way to lose fat is to create a calorie deficit. If the energy intake is less than the energy consumption, then you will lose weight successfully, otherwise you will gain weight.
If you always fail to lose weight, it means that you don’t understand the calories of food well enough 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 oil or fruit, the remaining calories that cannot be consumed will be converted into fat.