If you're a typical office worker, scheduling exercise can be difficult. Experts suggest avoiding exercise immediately after meals and vice versa, making mornings and lunchtimes unsuitable for exercise. However, arriving home or going to the gym around 7:30 PM and exercising then followed by a late dinner can lead to weight gain. So, how should you schedule your exercise for weight loss?
Expert Answer
This young woman's question reflects the dilemma faced by many office workers: due to limited time and the need for careful planning of diet and exercise. Her suggestion is excellent: generally, it's best to exercise two hours after a full meal, and then replenish energy an hour after exercise (except for strenuous workouts).
The following is a possible arrangement for diet and exercise:
1) Morning exercise
If you're used to waking up early, you can exercise in the morning. However, be aware that exercising on a full stomach is bad for your digestive system, so it's not advisable to exercise immediately after a large breakfast. Also, blood sugar is low when you first wake up, so you need to replenish some energy before exercising. Therefore, it's best to drink a glass of honey water or eat a slice of bread after waking up before exercising. Eat breakfast 1-1.5 hours after exercising. If you're short on time, you can eat a small breakfast about half an hour after finishing your workout. Additionally, you can bring forward the time and increase the amount of your morning snack.
Additionally, it's important to note that the temperature is quite low in the mornings, so it's not advisable to exercise outdoors too early. Due to factors like blood sugar and temperature, it's crucial to warm up beforehand to prevent injuries. Maintaining a moderate intensity of exercise (slightly out of breath, but still able to speak comfortably) for at least 30 minutes is also essential for achieving optimal weight loss results.
