How can urban white-collar men not gain weight when they exercise?

Only by taking the role and eating a reasonable diet can your exercise plan be the most effective.

Urban white-collar men How to exercise without gaining weight?

vs exercise volume

1. Less than 1 hour

Principle: No additional food is needed, but it should be replenished.

Recommended: Drink 150-300 ml of water every 15 minutes.

2.1-3 hours

Principle: For moderate exercise, it is best to supplement the body with sugar in time to avoid hypoglycemia.

Recommended: You can supplement sugary drinks, such as body drinks and other sports drinks. Or drink plain water, but you should have foods that can quickly absorb sugar. If you have a sauce, cookies, dried fruits, and cereals Nutrition bars, jelly.

3. More than 3 hours

　　Principle: For a long period of exercise, you need to prepare a lot of water and foods that can provide slow sugar (i.e., foods that consume slow sugar and gradually release calories).

　　Recommended: 0.5 liters of water per hour, as well as foods containing slow sugar such as small butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc.

　　vs exercise time

1. Morning exercise

　　Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to supplement enough water before, during and after exercise.

Options to not gain weight: If you are a little hungry, you can drink some drinks, such as milk, juice, soy milk, etc. to replenish moisture and feel full; add a slice of biscuits or bread rich in fiber.

2. afternoon exercise

　　Principle: Complete lunch 3 hours before exercise and replenish moisture.

　　　Options to not gain weight: Rice or other cereals containing carbohydrates can make you energetic when exercising. If you are doing strength training, you should eat more protein-containing foods, such as seafood or low-fat yogurt, which can help muscle tissue growth.

3. Evening exercise

　　Principle: Meal Exercise within 1 hour and you will easily feel tired because muscle activity requires oxygen-rich blood, and the blood flows to the digestive tract. It is better to exercise 3 hours after dinner. You can rehydrate moderately after exercise, but do not add a lot of food to avoid affecting digestion and sleep.

The option to avoid gaining weight: During dinner, you can choose foods such as grains, fresh fruits, starchy vegetables, etc. that can maintain physical strength and not gain weight. However, the appetite should be controlled, because the metabolic rate at night is low, and it is easy to accumulate excess calories. If you eat very little or don’t eat dinner, you can supplement a little raisins, cereals, etc., or yogurt, a small piece of low-fat bread.