obesity prevention strategies: A Guide to Eating and Drinking During Exercise

March 4, 2023, is World Obesity Day. This year’s theme is “Obesity Prevention is Our Responsibility,” emphasizing that preventing obesity requires the effort of the entire society. As we enter spring and summer approaches, the call for weight loss grows louder. Alongside increasing physical activity, many people are also watching what they eat. It’s often said that weight loss is “30% exercise, 70% diet.” Starving yourself is not effective for weight loss because when the body is hungry, it first uses glycogen in the blood, then liver glycogen, and muscle glycogen for energy. Even without eating, fat consumption remains minimal. Instead of being overly strict, using the right eating strategies can enhance weight loss results during exercise.

Carbohydrates, Fats, Proteins: The Essential Trio

Many people, once they start exercising, become very strict with their diet, mistakenly believing that cutting out various foods will lead to weight loss. However, carbohydrates, fats, and proteins are essential for providing energy to the body. It’s important to maintain a balanced diet with clean food components during weight loss.

Carbohydrates are the main source of sugar intake for our bodies. Ideally, 55% of our daily energy should come from carbohydrates. If it’s less than 55%, we lack sufficient sugar, affecting our health. Conversely, exceeding 55% means excess sugar is stored as fat.

Excessive sugar intake converts into fat, and eating fat also directly turns into stored fat. When sugar is deficient for a long time, fat becomes the last resort for survival. However, fat provides energy slowly, and the body has a fallback mechanism of breaking down protein for energy. If you’ve ever felt a loss of hunger after a period of not eating, that’s because your body, after quickly depleting sugar and not replenishing it, turns to protein for energy, as fat conversion is slow.

Protein is crucial for building and maintaining our bodies. Without enough protein, the body’s functions decline, and excess energy not used up turns into fat. Proper nutrition means that eating wholesome food is unlikely to make you gain weight. A lack of nutrition, resulting in decreased vitality, leads to energy excess and fat accumulation.

Proper Eating and Drinking During Exercise

  1. Adequate Water Intake: Drinking more water should be a habit for everyone exercising. Metabolizing one pound of fat requires 1000ml of water. Insufficient hydration impedes fat metabolism, causing fat retention and weight gain. Studies show that drinking 1.5 liters of water daily can burn an additional 17,400 calories annually. However, it’s important to drink water appropriately, not excessively, to avoid water retention and edema.
  2. Iron Supplementation: Iron is essential during exercise. Insufficient iron means cells can’t get enough oxygen, lowering metabolism. Foods rich in iron, like animal liver, blood, red meat, and poultry, should be included in the diet.
  3. Healthy Food Suggestions for Exercisers:
  • Carbohydrates: Whole grains, corn, purple sweet potatoes, whole wheat bread, brown rice, and pasta.
  • Healthy Fats: Avocado, nuts, olive oil, fish oil.
  • High Protein: Eggs, protein powder, beef, fish, shrimp, chicken breast, soy products, and whey. Foods that can be safely consumed during weight loss include milk (for protein and calcium), and low-sugar, high-water fruits like apples, kiwis, strawberries, cherries, pears, and oranges.

Understanding Fat and Calorie Relationships

Remember, fat and calories have a direct relationship: 1 gram of fat equals 9 calories. If you consume 3000 calories a day but don’t burn them off, the excess will be stored as fat, regardless of the source. Creating a calorie deficit—consuming fewer calories than you burn—is the basic principle of weight loss.

If you keep failing to lose weight, it might be due to underestimating your calorie intake and overestimating your exercise. You likely move less and eat more than you think. Consuming excess calories, whether from fats or fruits, results in fat storage.

Thank you for reading! ” Sitestorys “