How to eat properly for exercise and fitness to lose weight

During exercise and fitness, it is recommended to adopt a high protein, moderate carbohydrates, and low-fat diet pattern for weight loss. Regular exercise can effectively reduce fat. There are five key points: controlling total calories, optimizing the ratio of three major nutrients, choosing low glycemic index foods, paying attention to eating timing, and supplementing sufficient water.

1. Control total calorie intake

Daily calorie intake should be slightly lower than consumption, and it is recommended to reduce by about 300-500 calories. To avoid excessive dieting leading to a decrease in basal metabolism, accurate calculations can be made through food scales and diet recording apps. During the weight loss period, it is recommended that men consume 1500-1800 calories per day and women consume 1200-1500 calories per day, which should be adjusted according to the intensity of exercise.

2. Optimize the nutrient ratio

The protein ratio should be increased to 25% -30%, with priority given to high-quality proteins such as chicken breast, fish, and egg whites. Carbohydrates are controlled at around 40%, mainly consisting of coarse grains such as oats and brown rice. Fat intake should not exceed 30%, and unsaturated fatty acids such as olive oil and nuts should be used more often. This ratio can maintain muscle mass while promoting fat breakdown.

3. Choose low GI foods

After exercise, choose foods with a glycemic index lower than 55, such as broccoli, whole wheat bread, apples, etc., to avoid fat accumulation caused by drastic fluctuations in blood sugar. High fiber vegetables should account for more than half of the volume of each meal, which can enhance satiety and delay sugar absorption.

4. Pay attention to the timing of eating

Add an appropriate amount of carbohydrates such as bananas 1-2 hours before exercise to provide energy for training. Timely supplement protein and fast carbon within 30 minutes after exercise to promote muscle repair. Dinner should be completed 3 hours before bedtime to avoid the accumulation of heat at night. Additional meals can be arranged in the morning and afternoon time slots.

5. Adequate hydration

Daily water intake should reach 30 milliliters per kilogram of body weight, and 150-200 milliliters should be replenished every 15 minutes during exercise. Moderate consumption of black coffee or green tea can enhance metabolism, but avoid sugary sports drinks. Adequate hydration can accelerate the elimination of metabolic waste and alleviate muscle soreness after exercise. During exercise and weight loss, in addition to a scientific diet, it is recommended to engage in 3-5 aerobic exercises per week combined with 2-3 strength training sessions, with each session lasting no less than 30 minutes. Maintaining sufficient sleep and a regular schedule can help regulate leptin levels. Avoid long-term single-minded eating and schedule a reasonable indulgent meal once a week to prevent metabolic adaptation. If you experience discomfort such as dizziness and fatigue, you should adjust your diet plan in a timely manner and consult a nutritionist.