1, how long after meals can exercise
By the intensity of the movement, walking, walking, square dance, tai chi and other light exercise, half an hour to an hour after meals can be carried out. Jogging, weight loss exercises, cycling and other moderate exercise can be carried out one hour to two hours after meals. Long-distance running, jumping rope, playing soccer, playing basketball and other high-intensity exercise, it is appropriate to carry out two hours to three hours after meals.
By meal size, if the meal size before exercise is larger, and eat protein and fat-based food, which are not well digested, it is best to exercise more than two hours after the meal. If the meal size is smaller and the food is based on carbohydrates, vegetables, fruits or fluids, the interval between meal and exercise can be relatively shortened according to the intensity of the exercise.
2, how to exercise after meals
Half an hour after meals: in this half school, to rest, sit quietly with family and friends together after meals chat, chat more after dinner happy topics. Both to maintain a good mood, but also to ensure the best digestion of food.
1 to 1.5 hours after the meal: this time, the peak of the digestion of food is basically over, the general movement is not relevant. Exercises such as brisk walking, jogging and the like can be slowly unfolded. As the saying goes, "walk after meals, live to ninety-nine", walk after meals can promote digestion, but strenuous exercise should be moderated.
3, the appropriate exercise after meals
No matter what you eat, what method to lose weight, remember to exercise after meals are right.
To lazy people: walking - lazy beauty can choose to walk, but so low exercise want to rely on it to lose weight, but at least it can help digestion!
To the half-lazy people: jogging - jogging, exercise time to continue to more than an hour and a half, can not be interrupted, oh, 10 minutes or 20 minutes of exercise will not consume fat, so the least to last more than half an hour!
If you are not lazy: weight loss exercise - a variety of weight loss exercise, need to use 30-60 minutes of time, for fear that you are too lazy to move change, you can do it every day?
Note: After doing the action, lie flat for a while, relax the abdomen, do not be too intense in the movement, the brain should think of the abdominal muscles in motion.
4, half an hour after the meal recommended
30 minutes after the meal recommended a movement:
Tidy up the courtyard or balcony: after the meal to tidy up the courtyard is usually my choice, not only labor but also fitness, is a good choice. If you don't have a patio, you can also create a garden balcony to take advantage of the organizing, the practice of fat reduction.
Cleaning the house: When I'm tired and want to move my body a little, I choose to clean the house with just the right amount of vigor and intensity. For working couples, making it a habit to clean up after meals is certainly a good thing to do for your home!
Take a longer shower: Sometimes I'll take a good shower after a slight 30-minute break from dinner, and if I add cleaning the bathroom to the mix, it's even better.
Pick a farther restaurant: lunch if you have to eat out, don't always pick the restaurant next door to the company, walk a 20 minutes or so to find a better restaurant, you can also drink a cup of tea after eating, and then walk back to the office, not only to enjoy their own tastebuds, but also to accommodate their own body!
After meals 30 minutes of exercise recommended two: weight loss exercise
Choice of after meals jumping a weight loss exercise, than comfortable walking natural hard some, can be compared to hard running and comfortable some. There are many kinds of weight loss exercise, it is recommended to choose one every day, a week will be different weight loss exercise will try once, so that both slimming will not feel monotonous.
However, the weight loss exercise to jump skilled effect is better, so with several kinds of weight loss exercise at the same time to lose weight, can have some hard learning! Special reminder, after the action, lie flat for a while, relax the abdomen, and do not be too intense in the movement.
After meals 30 minutes of exercise recommended three: walking
Walking is the most comfortable, the most casual way of exercise. You can walk around in the living room or stroll in the neighborhood. Such a way of exercise after meals can not only reduce blood sugar in the exercise, but also help digestion of the stomach and intestines.
Drawing on your close loved ones, or taking your baby with you, and talking while you walk is a good time for couples to enhance their relationship, and it's also a good choice for parenting. It is important to note that the walk should last for more than half an hour to be effective!
After meals 30 minutes of exercise recommended four: jogging
Jogging is also consumed after meals blood sugar, to avoid fat accumulation of one of the good methods, jogging slimming exercise more strenuous than walking, but at the same time in the slimming of the jogging can also exercise their heart.
Also because of this way of exercise is more intense, it takes time is also 30 minutes, but can not eat a meal immediately run, so the stomach can easily be a problem, it is recommended that the first meal after a walk for 30 minutes, and then jogging half an hour.
5, what fruit can eat after meals to lose weight
1. Pomelo
Pomelo meat sweet and sour, cold and non-toxic, with gasification, moistening the lungs and clearing the intestines, replenishing the blood and spleen and other effects. Fresh pomelo meat contains insulin-like components, has the effect of lowering blood sugar, extremely beneficial to diabetes.
In addition, pomelo has a healthy stomach and spleen, lungs, blood, intestinal, diuretic effect, can promote wound healing, sepsis has a good therapeutic effect. Modern medicine also found that pomelo has the prevention of cerebral thrombosis, anti-cancer, weight loss and other effects.
2. Hawthorn
Hawthorn is rich in nutrition, contains a variety of vitamins, hawthorn acid, tartaric acid, citric acid, malic acid, etc., also contains flavonoids, lactones, sugar, protein, fat and calcium, phosphorus, iron and other minerals. The most surprising thing for MMs who want to lose weight is that hawthorn contains lipolytic enzymes that can promote the digestion of fatty foods and scrape off all the foods in the body that make you grow fat. In addition, it can also promote the secretion of gastric juice and increase the function of enzyme elements in the stomach.
3. Apple
Apple is a slimming fruit in the wind species, it is rich in pectin, low calorie, can accelerate the effect of detoxification and reduce the absorption of calories, in addition to the apple's potassium is also a lot of, can prevent leg edema. If you can choose to have hardness of the apple, add a sense of satiety, but also can release the grease.
6, weight loss to eat what grains
(1) red beans
Red beans is our common red beans, is a more common high nutritional value of grains, red beans are rich in vitamins B1, B2, proteins and a variety of minerals, blood, diuretic, promote heart activation. It has the effect of tonifying blood, diuretic, reducing swelling, and promoting heart activation. Eating more can prevent and treat swollen feet, have the effect of weight loss. Its alkaloid component can increase gastrointestinal peristalsis, reduce constipation and promote urination, eliminating swelling caused by heart or kidney disease. Eating red beans to lose weight can make your thighs and waist have a very obvious curve slender special effects.
(2) black rice
Black rice for weight loss has quite a few advantages over other foods, rich in B vitamins, carbohydrates, and a very large number of rich trace elements. These ingredients above, so that black rice weight loss becomes more nutritious, although compared to some protein weight loss methods, it is on the slow side, but stable, not easy to rebound, and more importantly, safe, will not cause discomfort to the human body reaction. However, because black rice does not contain enough calcium, so it is recommended to eat more vegetables and do more outdoor activities during the adoption of black rice weight loss.
(3) oats
Oats contain soluble fiber is more than 10 times that of white rice, soluble fiber intake can make the body absorb food nutrients for a longer period of time, and then to achieve or maintain a sense of satiety; can also accelerate intestinal peristalsis and metabolism, reduce cholesterol, long-term adherence to the health of the body also has a slimming The first thing you need to do is to get your hands on a new pair of shoes or boots.
2, often eat the benefits of coarse grains
Crude grains are rich in insoluble fiber, which is conducive to the normal operation of the digestive system. It works synergistically with soluble fiber to reduce the concentration of low-density cholesterol and triglycerides in the blood; increase the retention time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity, and cardiovascular disease.
Medical research also shows that fiber helps fight stomach cancer, bowel cancer, breast cancer, ulcerative enteritis and many other diseases. But for coarse grains, we should eat more, but should not eat too much, because over-eating coarse grains also has bad effects.