Under normal circumstances, it is best to exercise 2 hours after a meal (full stomach), and to replenish more energy 1 hour after exercise (except for heavy exercise).

You can arrange your diet and exercise like this:

1) Exercise in the morning

If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercising when you are full is not good for your stomach and intestines, so it is not advisable to exercise immediately after eating a full breakfast. In addition, blood sugar is low when you first wake up in the morning, so you need to replenish some energy before exercising. Therefore, it is better to drink a glass of honey water and eat a piece of bread after getting up early, and then exercise. Eat breakfast 1 to 1.5 hours after exercise. If time is tight, you can have a small breakfast half an hour after finishing exercise. At the same time, the time for snacks in the morning can be advanced and the quantity increased.

In addition, it should be noted that the temperature in the morning is relatively low, so it is not advisable to exercise outdoors very early in the morning. In the morning, blood sugar, temperature, etc. are affected, so you should pay attention to warming up to prevent sports injuries, and at the same time, pay attention to maintaining A certain intensity, moderate intensity exercise for more than 30 minutes can achieve better weight loss results.

Noon is not a recommended time for exercise. Because exercise at this time can easily affect the normal lunch, and lunch is crucial for weight loss.

If it is difficult to arrange exercise at other times, you can arrange your diet and exercise at noon like this: add two snacks in the morning and afternoon to increase the weight. Instead, reduce lunch portions and focus on lighter meals. During lunch and exercise time, try to follow the principle of "at least 2 hours after a meal before exercise, and 1 hour after exercise before replenishing more energy." Drinking two cups of tea after a meal can help gastrointestinal motility and remove greasiness.

The evening is the most flexible time to arrange. If you can eat around 6:00 in the evening, exercising around 8:30 in the evening is the best choice. Too late can easily affect sleep.

Inspirational pictures for weight loss

If you need to exercise between 7 and 8 pm, you can transfer some of the dinner portion to the afternoon snack (or eat dinner 2 hours before exercise) , you can also add some fruits, vegetables, soy products, gruel, etc. 1 hour after the end of exercise to avoid hunger at night. Try not to eat too much after exercising in the evening. This will not only overburden the gastrointestinal tract, but will also affect weight loss.

In short, arrange the time for eating and exercise according to your own time allocation, and just remember this principle: it is not advisable to eat a lot before and after exercise, and it is better to exercise 2 hours after a meal; you can supplement after exercise Some energy, but it takes an hour to replenish a large amount (it is not advisable to overeat). This arrangement is more conducive to weight loss.