When the weather cools down in the summer, we have many opportunities to enjoy our walks in nature, at sea and in the city, but also to exercise, keep in good shape, and take care of our health and wellness. lose weight of course. According to experts, what we choose to eat while we’re exercising while hiking is critical to getting the most out of it. So, how to lose weight easily and effectively? How can we take better care of our health?
Do we have to eat something first?
If we are going for a walk of less than an hour, it is not necessary. A walk before breakfast, e.g. will help our body burn fat. Otherwise, we can eat a small snack before training, but it is not necessary and not recommended to eat a full meal.
Before we begin
A small snack with a main component of carbohydrates and plenty of water is the best option. If we nibble lightly half an hour to an hour before exercise, we can increase our energy, but without bloating and weight. The purpose of this snack is to stop our hunger and give us some calories to burn with exercise. But we must be careful, because if we eat too much, our body needs all the energy for the digestion process, so we can feel discomfort and weakness when exercising. Water is also very important both before and during exercise so that we stay hydrated.
A good snack…
- An hour before training: 2% yogurt and some nuts.
- 45 minutes before exercise: One cereal bar or one banana.
- Half an hour before exercise: Half a banana or half a cereal bar.
What to avoid before hiking
It should always be remembered that what we eat before any exercise should be light and easily digestible. So that, we try to stay away from fatty foods for the body not only slows down the digestion of them, but is likely to weigh us down while walking, and cause a feeling of discomfort and indigestion.
A brisk walk of half an hour every day
If we want to improve our cardiovascular system, protect against developing diabetes, lower blood lipid levels and have better breathing capacity, we need to take an extra 4,000 steps a day – the 5,000 experts estimate it takes to get out of bed. getting ready, doing housework, going to work, cooking, going out, etc. That extra 4,000 steps is equivalent to half an hour of brisk walking. If we double them and reach 8000, that is, if we walk briskly for an hour a day, we burn 400 grams per week, that is, almost half a kilo. In order to get results, it is very important that our walk is intense and lasts at least half an hour to an hour.
How often;
When exercising every day, our metabolism works better. If this is not possible, general guidelines say a minimum of 3 hours of exercise and ideally 6 hours per week. This translates into a brisk walk for an hour and a half, or better yet, every day.
Best post-hike eats
As after any long or intense physical activity, we need to replenish our body’s energy reserves after a walk. It is best to have a snack or meal 30 minutes to 2 hours after you finish exercising. If this period passes, our body will direct the nutrients directly to the recovery of our muscles. Some good options are: a fried egg, a banana smoothie with low-fat milk, a small bowl of yogurt, fruit and muesli, whole wheat bread with avocado, or a tuna salad.