How long can exercise after meals achieve effective weight loss?

How long can exercise after meals achieve effective weight loss?

How long can exercise after meals achieve effective weight loss? Different exercises are suitable for different times. In our daily exercise, regular exercise is conducive to enhancing our cardiopulmonary function, and exercise can also help you lose weight. See how long you can exercise after meals before you can lose weight effectively.

How long can exercise after meals achieve effective weight loss? 1 Exercise for 30 minutes after meals is the most effective way to lose weight.

After eating, the digestive system will decompose food into nutrients needed by the human body and finally integrate it into the blood. At this time, the blood sugar concentration will increase and the fatty acids in the blood will also increase. By breaking down nutrients again, the food you eat can provide energy for human cells.

If energy has met the needs of the human body, then excess blood sugar will be stored as energy and converted into the enemy fat for weight loss. So don't think that you can avoid obesity by not eating high-fat foods, but you may get fat by eating fat-free foods.

30 minutes after a meal is exactly the time when the small intestine begins to decompose and absorb food. So 30 minutes after a meal, the blood sugar concentration will start to rise. Exercise at this critical moment can prevent blood sugar from forming fat.

How to exercise to lose weight after meals?

Lazy method: walking; Lazy girls can choose to take a walk. The researchers found that walking for 20 minutes about 45 minutes after a meal burns calories faster.

If you can walk for about 20 minutes 2-3 hours after meals, the weight loss effect will be more obvious. The correct way to keep fit should be striding with your chest out.

Semi-lazy method: jogging; Jogging should last for more than one and a half hours without interruption. 10 minutes or 20 minutes of exercise will not consume fat, so stick to it for at least half an hour!

Diligent people's methods: slimming exercise; You can try all kinds of weight loss exercises. It takes 30-60 minutes. I'm afraid you are too lazy to move. Can I do it every day? Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.

Matters needing attention before and after exercise to lose weight

1, once every 2 hours.

Exercise on an empty stomach should be avoided to avoid being hungrier and taking more calories after exercise; In addition, after exercise, the blood is concentrated in the exercise site, and at this time, the gastrointestinal metabolism speed slows down and the absorption becomes better. It is recommended to eat at least 1~2 hours to avoid indigestion and obesity.

If you are hungry, eat some fruit.

If you are really hungry after exercise, you can eat fruits, because fruits are low in calories and can supplement sugar, water and potassium ions, especially fruits with more water. Such as watermelon, cantaloupe and orange. Don't eat dense and high-calorie fruits, such as bananas. The fruit weight should be controlled at 1~2 punches. You can also eat some low-calorie snacks such as watercress jelly and almond tofu.

3. Exercise vigorously and drink salt water

If you are tired after strenuous exercise and have no appetite, you can skip sports drinks. You can add about half a teaspoon of salt to 600cc of boiling water, and you can also achieve the effect of supplementing the electrolyte lost by your body. If you want to improve the taste and antioxidant, you can also squeeze 1/4 lemon juice, which can help digestion, decompose toxins in the body and help detoxification.

How long does it take to exercise after meals to lose weight effectively? According to the intensity of exercise, you can take a walk, a walk, a square dance, Tai Ji Chuan and other light exercises from half an hour to one hour after meals. Moderate exercise such as jogging, weight-loss exercises and cycling can be carried out one to two hours after meals. High-intensity sports such as long-distance running, skipping rope, playing football and basketball should be carried out two to three hours after meals.

According to your appetite, if you eat a lot before exercise, the food you eat is mainly protein and fat, which are not easy to digest. It is best to exercise for more than two hours after meals. If the amount of meals is small and the food is mainly carbohydrates, vegetables, fruits or liquid food, the interval between meals and exercise can be relatively shortened according to the intensity of exercise.

Why can't you exercise immediately after a meal?

You can't exercise immediately after a meal, such as running and other strenuous exercise, because it will cause indigestion, so why can't you exercise immediately after a meal?

It is not advisable to run or exercise after meals. Because the digestive organs need a lot of blood supply after eating, they have to work hard. If you run or exercise at this time, it is bound to steal a lot of blood from skeletal muscles, resulting in digestive tract ischemia, which not only weakens gastrointestinal peristalsis, but also significantly reduces the secretion of digestive juice, thus causing indigestion.

Running or exercising after meals sometimes causes abdominal pain. Why? The reasons may be as follows:

1. After a meal, the stomach is full of food, and the gastrointestinal tract is shaken during exercise, so that the mesentery connecting the gastrointestinal tract is pulled, causing abdominal pain.

2. During exercise, the distribution of blood shifts from digestive tract to skeletal muscle, which promotes digestive tract ischemia and leads to gastrointestinal smooth muscle spasm, thus causing abdominal pain.

3. The whole body oxygen demand increases during exercise, and people who lack exercise at ordinary times have small vital capacity. At this time, trying to breathe is easy to breathe shallow and fast. This reduces the negative pressure in the chest cavity, which leads to the obstruction of blood return to the liver, which leads to liver congestion and increased tension of the liver capsule, causing liver pain, which is manifested as pain in the right upper abdomen.

4. Other gastrointestinal diseases, including appendicitis, only occur during exercise after meals.

In the first three cases, abdominal pain will be relieved soon after exercise stops. The fourth case is organic disease, the pain lasts longer than the first three, and most of them will get worse gradually. For this kind of abdominal pain, you should go to the hospital for treatment in time.

How to exercise after meals?

First, half an hour after dinner.

In this half of the school, the most appropriate thing is to rest, sit still, chat with family and friends after meals, and talk more about happy topics after meals. It can not only keep a good mood, but also ensure the best digestion of food.

Some people say, "Take a walk after dinner and live to ninety-nine". Many people advocate taking a walk immediately after meals to promote digestion and lose weight.

For people with good physical fitness, a slight walk after meals is also good, but for many people with poor physical fitness or gastrointestinal diseases, we must pay attention. You must have a good rest after dinner to exercise moderately, even for a walk.

Second, after meals 1 to 1.5 hours.

At this time, the peak period of food digestion has basically passed, and general exercise is irrelevant. For example, walking and jogging can be done slowly, but remember to control strenuous exercise.

Especially when you eat a lot of indigestible food with high protein and fat, I suggest you don't do strenuous exercise after this meal. If you plan to exercise, you'd better try to eat some digestible food. Reduce the burden on the stomach.

Third, next, two hours after dinner.

At this time, you can basically start all kinds of sports. It doesn't matter much. If you don't exercise, the next meal is not far away, so you won't have time to exercise.

At this time, digestion has basically come to an end, and the body has entered a stable and balanced stage, which is also the most energetic time period. Running and playing ball with greater intensity is the best time. Warm reminder, remember to add more water when exercising.

Fourth, finally, a brief summary.

In fact, how long you can rest after a meal depends mainly on your physical fitness, the quantity and quality of your diet at that time, and the amount and intensity of exercise afterwards. In daily life, we should form good habits and do what we can.

Under normal circumstances, people who are healthy and exercise regularly can rest for an hour; As for those who are in poor health, it is recommended to have more rest. Exercise is a good thing. Don't miss your health instead, it's not worth the loss.