Diet and exercise: the unbeatable team to lose weight
See how to associate eating and physical activity for best results
FOR ESSAY - POSTED ON 22/11/2010
A survey by the Ministry of Health, released on Monday (18), indicated that only 14.9% of adults are active in their free time, with the highest proportion in men (18.6%) compared to women (11.7 %). Coupled with the sedentary lifestyle of most Brazilians, almost half the adult population (48.1%) is above the weight and 15% are obese.
To reverse this situation, the Ministry of Health have prioritized educational activities to promote health and physical activity. Exercise alone stimulates muscle growth but not necessarily lead to weight loss. On the other hand, diet alone helps reduce body fat layer, but tightens the muscles. So workout and diet control are unbeatable together to reshape the body and strengthen health.
To turn your dish in training ally, just hit the hand in the choice of nutrients. Knowing what to eat before and after exercise, the results will soon appear. "To begin with, any physical activity should be practiced fasting," guides responsible for the nutritional team of My Life, Roberta Stella.
According to her, the predominantly necessary to fuel muscle activity is sugar, which, in the form of muscle glycogen, allows maintenance work load, which require strength. When blood sugar levels are low, the body can not maintain the same physical efficiency.
Get tips to lose weight - Photo: Getty Images
Learn how to combine diet and exercise
So eat foods that contain sugar up to an hour before starting to work out, such as carbohydrates (bread, cookie, fruit, milk, sweetened yogurt, potatoes, rice, pasta or energy bar). During training, these nutrients provide energy and oxygen, avoiding the fatigue of muscles.
Carbohydrates also need to be part of the meal that follows physical activity. "They replenish what was lost during training and ensure that you continue provisions of the rest of the day," said Roberta. Who knit night, you can make a lighter meal.
Proteins need to step in to ensure a defined body as they are responsible for the synthesis of muscle fiber. Include meats (lean preference), clear egg, milk and legumes at meals. Ingested after the trip to the gym, protein helps in the recovery of muscles that may have been damaged.
What can disrupt the fitness results is fat. "In some extent, it helps in the transport of substances such as vitamins A, D, E and K. But in excess, impairs digestion and cause discomfort during practice exercises," says the nutritionist. The advice is to look for foods with the least amount of fat possible. Avoid pasta with very fatty sauces such as white, bolognese and four cheeses.
Amount
The amount you will eat carbohydrates, proteins and fats will depend on your goal: lose weight, gain muscle or just keep fit and increase the pike.
Carbohydrates account for 60% of total calories consumed daily by a person doing exercises. In menu 2000 calories, for example, this gives about 300 grams of carbohydrates.
in this same model, foods rich in protein should account for 20% of calories (or 100 grams). Finally, the fats: they should never exceed 30% of the energy you consume, or 66 grams weighed in the balance.
If weight loss is your goal, not to abuse the amount of any nutrient. "Those who practice physical activities will naturally eat more, the body will require this," says Roberta. So take it easy when mounting the dish or the shot can backfire.
hydration
The hydration throughout the day is another indispensable participant in the routine of who does exercises often. The need for water body increases with the physical activity and the rise in temperature, as the body perspires more and therefore requires a greater supply of fluid to replace losses and to avoid dehydration. It is essential not wait thirst to start taking water because when this occurs, we are already slightly dehydrated.
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See how to associate eating and physical activity for best results
FOR ESSAY - POSTED ON 22/11/2010
A survey by the Ministry of Health, released on Monday (18), indicated that only 14.9% of adults are active in their free time, with the highest proportion in men (18.6%) compared to women (11.7 %). Coupled with the sedentary lifestyle of most Brazilians, almost half the adult population (48.1%) is above the weight and 15% are obese.
To reverse this situation, the Ministry of Health have prioritized educational activities to promote health and physical activity. Exercise alone stimulates muscle growth but not necessarily lead to weight loss. On the other hand, diet alone helps reduce body fat layer, but tightens the muscles. So workout and diet control are unbeatable together to reshape the body and strengthen health.
To turn your dish in training ally, just hit the hand in the choice of nutrients. Knowing what to eat before and after exercise, the results will soon appear. "To begin with, any physical activity should be practiced fasting," guides responsible for the nutritional team of My Life, Roberta Stella.
According to her, the predominantly necessary to fuel muscle activity is sugar, which, in the form of muscle glycogen, allows maintenance work load, which require strength. When blood sugar levels are low, the body can not maintain the same physical efficiency.
Get tips to lose weight - Photo: Getty Images
Learn how to combine diet and exercise
So eat foods that contain sugar up to an hour before starting to work out, such as carbohydrates (bread, cookie, fruit, milk, sweetened yogurt, potatoes, rice, pasta or energy bar). During training, these nutrients provide energy and oxygen, avoiding the fatigue of muscles.
Carbohydrates also need to be part of the meal that follows physical activity. "They replenish what was lost during training and ensure that you continue provisions of the rest of the day," said Roberta. Who knit night, you can make a lighter meal.
Proteins need to step in to ensure a defined body as they are responsible for the synthesis of muscle fiber. Include meats (lean preference), clear egg, milk and legumes at meals. Ingested after the trip to the gym, protein helps in the recovery of muscles that may have been damaged.
What can disrupt the fitness results is fat. "In some extent, it helps in the transport of substances such as vitamins A, D, E and K. But in excess, impairs digestion and cause discomfort during practice exercises," says the nutritionist. The advice is to look for foods with the least amount of fat possible. Avoid pasta with very fatty sauces such as white, bolognese and four cheeses.
Amount
The amount you will eat carbohydrates, proteins and fats will depend on your goal: lose weight, gain muscle or just keep fit and increase the pike.
Carbohydrates account for 60% of total calories consumed daily by a person doing exercises. In menu 2000 calories, for example, this gives about 300 grams of carbohydrates.
in this same model, foods rich in protein should account for 20% of calories (or 100 grams). Finally, the fats: they should never exceed 30% of the energy you consume, or 66 grams weighed in the balance.
If weight loss is your goal, not to abuse the amount of any nutrient. "Those who practice physical activities will naturally eat more, the body will require this," says Roberta. So take it easy when mounting the dish or the shot can backfire.
hydration
The hydration throughout the day is another indispensable participant in the routine of who does exercises often. The need for water body increases with the physical activity and the rise in temperature, as the body perspires more and therefore requires a greater supply of fluid to replace losses and to avoid dehydration. It is essential not wait thirst to start taking water because when this occurs, we are already slightly dehydrated.
this content It helped you?
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No
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