One of the biggest tasks of taking annual leave today is to urge my father to lose weight. As a senior obese person, he is 170 cm tall and weighs 170 kg. What's more, his limbs are not fat at all. The fat is concentrated on his waist, back and stomach. The subcutaneous and visceral fat is very thick, which has seriously threatened his health. Hypertension and hyperlipidemia have been detected early, and weight loss is imminent. Just calling to urge has failed to work, or I can't keep my mouth shut.
You can't make a fat person at one mouthful, but fat people are all made at one mouthful. As a nutritionist, I have developed a strict meal plan for him, which details how much water to drink every day, how much staple food to eat, what staple food to eat, and how many pieces of meat to eat. (For details, see the next blog article, "Diet Plan I Made for Dad to Lose Weight"), and first ensure that "keep your mouth shut".
Then I had to "step out". Because my father's blood sugar control was OK, I made an empty stomach fat reduction plan for him. In order to ensure the effect of exercise, I tried my best to accompany him in an empty stomach morning run. After not exercising for too long, my father had the expected muscle soreness the next day, but with my encouragement and supervision, he insisted. It gets early in summer. We start at 5:30 every morning and end at 6:30 every morning. This kind of day has been going on and my vacation has ended (about 20 days). My father's biggest change is that he has fallen in love with exercise. One morning it rained and he didn't exercise, which made him feel uncomfortable all day long, because exercise made him feel comfortable and refreshing. As far as I am concerned, the biggest change brought by this period of empty stomach morning running is that my waistline has become smaller (from 63cm to 61 cm), and I feel more tight, because those tight jeans are not so tight anymore. Although I usually exercise, the effect of reducing fat has never been so obvious.
Health experts have always been controversial about the advantages and disadvantages of fasting exercise: the reason for supporting fasting exercise is that fasting blood sugar is low, and the glycogen stored in the body has also been exhausted. At this time, exercise is highly efficient in burning fat, and weight loss is doubled. The reason for opposing fasting exercise is that blood flows to the limbs during exercise, and human organs will suffer from ischemia and chronic damage under fasting conditions, It is not conducive to health. For people with poor blood sugar control, hypoglycemia may also cause coma. There is a certain truth in both statements, but we should learn to analyze the specific situation. Here are some suggestions I give based on the reliable information from all aspects and my own experience:
1. The effect of fasting exercise on reducing fat is really strong (personal experience). That is to say, if you are eager to reduce fat and have no problems with blood sugar, and you don't feel unwell after trying for a few days, you can rest assured to exercise on an empty stomach.
2. An empty stomach in the morning is not the same as an empty stomach in the afternoon. Although the blood sugar was low before dinner in the afternoon, there was still some glycogen reserves, unlike in the morning, even glycogen was in a state of emergency. If you don't feel uncomfortable when exercising on an empty stomach in the morning, but you are worried that it will damage your organs for a long time, you should change it to before dinner, or if you occasionally have an empty stomach in the morning, it will not affect you.
3. Time and intensity of exercise. Under normal conditions, the fat burning is effective only after 45 minutes of ordinary aerobic, while it is OK after 30 minutes of fasting. The best intensity is moderate to low intensity exercise such as jogging and fast walking, which will not cause too much burden to the body and psychology, and is easier to adhere to.
4. It is not suitable to have breakfast immediately after an empty stomach exercise in the morning. If the blood has not been recovered from the limbs, eating immediately will surely damage the stomach and cause chronic digestive system diseases. It is recommended to have breakfast at least half an hour later, just as much as usual. There is no need to eat more deliberately, or your fat reduction effect will be greatly reduced.
5. It is suggested to drink a glass of water and start exercising. It can not only replenish the water lost overnight, but also dilute the concentration of ketoacids produced in the process of fat decomposition, reduce the harm of ketoacids to the body and prevent ketoacidosis.
6. Look at the weather before going out. If it's a foggy day, you'd better have a rest for your lungs.
In general, the effect of fasting exercise is really attractive. Do you want to do it? Listen to your body. Maybe someone else has come back from running when you are struggling in bed!
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