Can exercise on an empty stomach help you lose weight? What are the dangers?

　　It is true that you should practice three-quarters and eat seven-tenths, but this does not say that you are not allowed to stop eating. So how to arrange exercise and diet reasonably? Read on.

　　What is fasted aerobic training?

　　The so-called fasting aerobic training refers to aerobic exercise performed by the human body on an empty stomach.

　　According to the human body's digestion process of food, each period of the day can be simply divided into eating state and fasting state. Among them, the fed state refers to the time period when the human body is digesting and absorbing food, and the fasting state refers to the time period after the human body has completed digesting and absorbing food.

　　In the eating state, due to the increase in blood sugar levels and the secretion of insulin, the human body is in an anabolic state (fat is more likely to accumulate). In a fasting state, blood sugar levels decrease, insulin returns to its initial state, and fat is more easily broken down.

　　The scientific principle of fasting aerobic training: it can accelerate lipolysis. Lipid decomposition will promote fat oxidation and increase the rate of fat loss. People who performed fasted aerobic exercise in the early morning burned 20% more fat than those who exercised while eating. Because during fasting aerobic training, the body does not have excess carbohydrates for energy supply, so more fat is burned to provide energy for the body.

　　Dangers of exercising on an empty stomach

　　1. Cause heart rate Inconsistencies appear

　　According to expert research, if you exercise, especially running, without taking in any food, it will not only increase the burden on the liver, but also easily cause irregular heartbeats. Because the human body requires a lot of energy when exercising, and the human body's energy mainly comes from carbohydrates in food. If you are in a fasting state, the energy consumed by your body mainly comes from fat.

　　2. Easy to experience dizziness and dizziness

　　Some people are prone to symptoms of dizziness and dizziness during morning exercises. In fact, the main reason for such symptoms is that they perform morning exercises on an empty stomach. Because after getting up early in the morning, the nutrients in the human body are almost exhausted, and the concentration of blood sugar in the blood will also decrease a lot. If you do it on an empty stomach exercise , not only will it not play a role in health care, but it will also cause symptoms of dizziness and dizziness, and in severe cases, vomiting.

　　3. Susceptible to gastrointestinal disease disease

　　The occurrence of gastrointestinal diseases is not only related to daily overeating, but also closely related to exercising without eating anything after getting up early in the morning. Because most people live a relatively compact life, they start eating lunch immediately after exercising in the morning. In fact, eating immediately after exercising on an empty stomach will reduce the gastrointestinal metabolic function, making it easy to suffer from gastrointestinal diseases in the long run.

　　Should you exercise on an empty stomach?

　　Your body is your own, and you know it best. Some people do not pursue high-intensity exercise. Fasting exercise may be relatively time-saving and convenient. It is easy to arrange in daily life. It is not risky to do it in moderation at low to medium intensity.

　　When you doubt whether a certain method is suitable for you, you might as well give it a try, keep a record, and compare which one is more suitable for you. Of course, the premise is that these methods are relatively safe. Therefore, it is not recommended for people with blood sugar regulation and cardiovascular and cerebrovascular problems to try fasting exercise.

　　What to eat before exercise

　　1. Choose warm foods before exercise

　　If you want to speed up the metabolism of body fat, you can choose to eat warm foods one hour before exercising, which can effectively increase the body's basal metabolic rate, such as carrots, onions, leeks, peppers, ginger, onions, garlic, peppers, etc. However, if you have gastrointestinal discomfort, it is best not to eat too many irritating warm foods, such as chili peppers, peppers, etc.

　　2. Supplement appropriate amounts of carbohydrates before exercise

　　Although calorie control is very important in the process of losing weight, dieters should never think that exercising on an empty stomach will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will have a psychological compensation effect and you will eat more after exercise. Therefore, if you do not exercise 1-1.5 hours after a meal, it is best to supplement an appropriate amount of carbohydrates 1 hour before exercise, such as high-fiber biscuits, yogurt, fresh fruits and other easily digestible foods. In addition to avoiding the uncomfortable symptoms of excessive drop in blood sugar after exercise, it can also increase the persistence of exercise and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink low-sugar drinks, such as honey water or low-sugar soy milk.

　　Best food combinations before exercise

　　1. Low-fat yogurt and banana.

　　2. Skim milk and fruits.

　　3. Chicken sandwich made with whole wheat bread.

　　4、egg Once cooked, remove the egg yolk and serve with mashed potatoes.

　　5. Half a sweet potato and low-fat yogurt. (Reference website: 39 healthy net)