Dietary considerations when exercising to lose weight

　　afternoon exercise , if the exercise time is chosen between 17:00 and 19:00, add a cup of yogurt, 2 slices of whole wheat toast and 1 piece of fruit around 4:00 pm.

　　Exercise in the evening, and the exercise time is after dinner, basically around 20 o'clock. Then dinner should be as light as possible. Greasy food will increase the burden on the gastrointestinal tract and require more time to digest. A piece of fruit half an hour before meals. For dinner, eat 1 small bowl of rice or porridge and 1 serving of vegetables.

　　Looking at the exercise intensity, 30-60 minutes: If you choose medium to low exercise intensity, such as brisk walking, jogging, etc., there is no need to supplement food. Eat three meals a day normally, and make sure to have a snack 1-2 hours before exercise. Choose a fruit and a small bowl of oatmeal, or 2 slices of whole wheat toast. If it is strength training, add a cup of yogurt or a carton of milk before exercise to provide sufficient protein for muscle growth.

　　The exercise time is 1-3 hours. Do not worry about being exhausted and eating a lot before exercise. The correct way is to supplement with sugary sports drinks or juice during exercise. In order not to affect the weight loss effect but to improve the exercise effect, you can also add 1-2 pieces of whole grain biscuits to allow the sugar to be absorbed quickly.

　　If the exercise time is more than 3 hours, such intensive exercise is usually not recommended. The diet before exercise should be easy to digest, mainly carbohydrates, with some fish and vegetables. During exercise, you must replenish your body intermittently and prepare some snacks in advance: soda crackers, whole grain biscuits or fresh fruit.

　　Replenish 150-200 ml of water at the end of normal exercise, and replenish a large amount of water after half an hour.