Eat 2 slices of toast 30 minutes after exercise to lose more weight

Exercise plays an important role in the winning formula for weight loss, but many people mistakenly believe that getting used to the hunger caused by intense exercise can reduce the amount of food eaten by the stomach and improve the weight loss effect; others, out of the desire to compensate by eating, overeat after exercise. However, experts remind that these are wrong and harmful ways to lose weight. The smartest way to combine exercise and diet is to eat 2 slices of toast within 30 minutes after exercise to replenish energy, and then return to a normal diet 2 hours after exercise.

Moderate sugar supplementation 30 minutes after exercise to suppress appetite

Exercise can accelerate the blood flow. If the human body is at rest, it takes one minute for blood to flow from the soles of the feet through various organs and return to its original place. During exercise, the blood flow rate will increase by 6 times, and the circulation time will be shortened to 10 seconds, which will greatly increase the amount of blood oxygen supplied to various tissues, accelerate the consumption of body energy and calories, and naturally achieve the effect of weight loss.

However, exercise will also consume a large amount of glycogen in muscle tissue, stimulate insulin secretion, lower blood sugar, and produce hunger. If you do not eat, it will accelerate energy loss and increase fatigue, which is not conducive to maintaining a weight loss plan and is prone to weight gain.

30 minutes after exercise, the blood flow rate slows down to its original state. The basal metabolic rate increases, but the gastrointestinal digestive capacity has not yet recovered. The food eaten cannot be completely absorbed and will not be converted into fat storage, but will be converted into energy to repair the glycogen consumed by the muscles first.

Experts suggest that within 30 minutes after exercise, if you can appropriately supplement with highly absorbable sugars and electrolytes , they can quickly dissolve into the blood and flow to the muscles, helping the muscles to replenish lost glycogen in preparation for the next exercise. It can also restore blood sugar balance and enable the satiety center in the hypothalamus to suppress appetite, reduce hunger, and help with weight control.

Eat sugar to replenish energy after exercise 30 grams of sugar to help lose weight

Experts recommend that people who are losing weight should replenish 15 to 30 grams of sugar within 30 minutes after exercise. It is best to drink a can of sports drink, which can replenish electrolytes and 25 to 35 grams of sugar. In addition, you can also eat some toast, oranges or rice in moderation to increase your sense of fullness. Each slice of toast contains about 15 grams of sugar, which is equivalent to an orange or a quarter bowl of rice. It can increase blood sugar by 40 to 50 mg/dL (milligrams per hundred milliliters), which helps reduce appetite and prevents you from overeating and ruining your weight loss plan.

Avoid high-fat foods after exercise because they consume more enzymes in the body, which will increase energy consumption, cause fatigue and hunger, and increase the risk of losing weight through diet.

When can you resume a normal diet? Experts suggest that the digestive function has returned to normal 1 to 2 hours after exercise, which is suitable for a normal diet. However, those who want to lose weight should pay attention to their total calorie intake and maintain a balanced diet with high fiber and low calories.