Scientists have discovered that the secret to losing weight on a 9-to-5 job is an early lunch, a hungry afternoon, and an evening gym session.
Fasting aerobic exercise, or fasting exercise, has been tried and tested weight loss tools Some people use it first thing in the morning before eating breakfast.
However, most people prefer to exercise in the evening. Researchers have shown that adopting the tactic during the day before exercising after work burns 70% more fat than eating before exercising.
Those who ate lunch at 11:30 a.m. and didn’t eat for 7 hours before exercising at 6:30 p.m. burned 7.7 grams of fat after a 30-minute bike ride.
Are you hungry because you ate another meal at 4:30 PM? in a fasted state We found that only 4.5 grams were burned.
Scientists at Nottingham Trent University recruited 16 people who followed a strict daily diet and exercise regimen.
All persons in the study ate breakfast (golden syrup flavored porridge, cereal bar, strawberry yogurt) at 8:30 am and lunch (tuna mayo or chicken mayo sandwich, salty potato chips, chocolate) at 11:30 am. I ate a bar.
Half were not allowed to eat before going to the gym at 6:30 pm and riding their bikes for 30 minutes. The other half ate at 4:30pm before doing the same workout at 6:30pm.
After completing the 30-minute cycle, participants ate pasta with tomato sauce 15 minutes later and were allowed to eat as much as they wanted until they felt “pleasantly full and satisfied.”
“A powerful way to increase the benefits of exercise”
Participants will perform the experiment twice. fasting state And once in the feeding group.
The data showed that, on average, the group ate about 100 more calories at dinner, but actually 443 fewer calories throughout the day.
Tommy Slater, a sports science researcher at the Nottingham Trent University School of Science and Technology, said: , told The Telegraph.
“fasting before evening exercise Increasing the amount of fat burned during exercise and reducing the number of calories consumed during the day may benefit several aspects of health.
“Doing it regularly can improve the way your body deals with post-meal blood sugar spikes.”
However, the study, published in the International Journal of Sport Nutrition and Exercise Metabolism, also reported that the fasting group performed worse on the exercise test and had lower levels of pre-workout motivation and energy, so they fasted for 7 hours. I’ve found that there are some downsides to that. , preparation and fun.
Slater said these mental hurdles can “make it difficult for some people to stick with it in the long run.”
Dr David Clayton, an expert in nutrition and exercise physiology at Nottingham Trent University, added: There are other ways to make fasting easier and more convenient for people. “
“This study showed that fasting for 7 hours before exercise in the evening may be an effective way to reduce net energy intake and increase fat oxidation,” the study said. The author writes in his thesis.
“However, the chronic success of this intervention may be compromised by increased appetite and decreased voluntary performance, as well as decreased motivation to exercise and enjoyment of exercise sessions.”
