Do you need to empty your stomach when exercising to lose weight

Do you need to empty your stomach when exercising to lose weight

You may think that you should let your stomach go when you exercise to lose weight, you will quickly regain a slimmer figure. In fact, this not only makes you tired all day, but also does not guarantee the desired weight loss effect.

Many people believe that exercising before eating helps burn fat, so exercise to lose weight will be effective. However, the habit of exercising after eating helps you increase energy and improve exercise capacity. If you are on an empty stomach when exercising to lose weight, there is a greater risk of low blood sugar.

Let's learn about the benefits and risks of exercising on an empty stomach. At the same time, you also need to know if you should eat before or after exercise to lose weight to be effective.

Exercise to lose weight on an empty stomach

Exercise to lose weight on an empty stomach

The habit of exercising before breakfast can boost fat burning and control blood sugar. This is the result of a study by British scientists published in "The Journal of Clinical Endocrinology & Metabolism" on October 19, 2019.

Exercising on an empty stomach has the effect of losing weight

The theory is that your body uses stored fat and carbohydrates for energy instead of the food you eat, so fat is lost faster if you exercise on an empty stomach. In fact, the effect of weight loss when exercising on an empty stomach is still controversial among many researchers. You can really lose weight, but you run the risk of losing muscle.

• When you are not hungry: The body will not use the energy reserves in the body (muscle, fat) but only consumes blood sugar, so it does not affect weight.

• When you fast: The body after using up all the sugar in the blood will burn muscle and fat for energy, leading to weight loss. However, this is not beneficial for bodybuilders who want to build muscle.

Health risks of exercising on an empty stomach

Although there is some research to support an empty stomach, this does not mean that this is the ideal way to lose weight. If you exercise on an empty stomach, you can burn precious energy for your body. At the same time, being active on an empty stomach can cause low blood sugar that makes you dizzy, nauseous, or shaky.

Another possibility is that your body will adjust to constantly using its fat stores for energy and start storing more fat than usual. This both makes the exercise plan to lose weight unsuccessful and negatively affects health.

You can look chubby because of genetic factors so it is not necessary to lose weight at all costs to have a slim figure. Instead of determined to fast when exercising to lose weight, you can eat before and after exercise at the right time.

Food to increase exercise efficiency

Food to increase exercise efficiency

A balanced diet will help you exercise more effectively. Instead of austere fasting, you should note the foods that help increase training efficiency:

- Natural foods: fresh fruits and vegetables, whole grains and legumes.

- Healthy fats: olive oil, coconut oil, ghee and avocado.

- Foods rich in nutrients: nuts, sprouts, fish...

- Protein: lean meat, eggs and low-fat dairy products.

If you eat pre-workout, choose easily digestible foods that contain carbohydrates, proteins, and fats. You can eat this food group about 2-3 hours before exercising. If you don't have much time, you can snack on energy cakes, sandwiches, fresh or dried fruit.

Always remember to hydrate your body before, during and after exercise. In addition to water, you can also drink fruit juice or sports drinks.

Certain foods can help improve and enhance post-workout recovery. You can eat foods rich in carbohydrates (sugar, starch and fiber) and protein (protein) about 30 minutes - 2 hours after exercise. Healthy protein can help strengthen the immune system and promote healing. You should also include foods rich in vitamins C, D, zinc and calcium.

Here are some foods that you can eat after exercise:

- Pizza.
- Sandwich.
- Seeds.
- Soymilk.
- Fruit juice.
- Fruit yogurt.
- Energy cake.
- Wholemeal bread.
- Low fat chocolate milk.

Should you eat before or after exercise

Should you eat before or after exercise

To determine if you should eat before exercising, you can rely on your exercise.

• Light subjects: You don't have to eat before doing light exercises such as walking, golfing, yoga...

• The subject requires a lot of strength: You should have a snack before practicing, especially when the training time is long in subjects such as jogging, tennis, swimming...

You may want to eat during strenuous exercise that lasts more than 1 hour, such as during a marathon. This is important to help maintain the blood sugar needed to keep moving. As a result, you also avoid using up the stored energy in your muscles and help you build muscle mass.

You can have a snack about 1-2 hours before exercise and eat normally about 30 minutes - 1 hour after exercise. If you're aiming to gain muscle, it's a good idea to add protein within 2 hours of your workout.

It's best to talk to your doctor if your health conditions affect the way you eat and exercise. If you have diabetes, pay attention to control your blood sugar before, during and after exercise. If you have thyroid disease, low blood pressure, or high blood pressure, take care of your diet and exercise to keep your condition under control.

Do not over-exercise if you exercise on an empty stomach, especially when participating in prolonged activities. Whether to eat before or after exercise depends on your own feelings. It is important that you maintain the habit of drinking enough water, having a balanced diet and a healthy lifestyle. You should also talk to your doctor before starting any exercise program !

Hopefully, through the above article, you have a better understanding of Do you need to empty your stomach when exercising to lose weight as well as how to lose weight quickly. Follow the new articles on Health Life For You to stay up to date with useful information about Healthy Beautiful !

Thanks Very Much !

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