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Exercising is a healthy practice, which not only helps in losing weight but also ensures that one stays fit and disease free. It is recommended that one follows a certain food pattern before or after workout just as much as it is advised to regularly workout.
It is easier to exercise in the morning or evenings, and eating habits have to be put into consideration. Indulging in physical activities almost immediately after your meals especially lunch can create hindrance in your weight management process.
According to fitness and wellness experts, it is not advisable to exercise after you have your meals since this can cause vomiting, hiccups or reflux. If you are eating a proper heavy lunch then getting involved in a physical activity is not wise. However, if you still want to exercise after having your lunch then wait for some time and casually walk around so that the food gets a little bit digested before heading out for your workout.
Effects of exercising on a full stomach
- The muscles producing your movements call on your heart for extra blood while exercising. At rest, 15 to 20 percent of your circulating blood feeds your skeletal muscles, but during exercise this increases to 80 percent. To ensure this change takes place smoothly, your body constricts and dilates your blood vessels to the unnecessary systems for exercise. Systems such as digestion, urination and reproduction are constricted, limiting the amount of blood to the specific organs. If you eat right before exercise, your digestive organs and your skeletal muscles fight for blood flow, making exercise more difficult and painful to perform.
- Eating right before exercising can also hinder your body's ability to use fat for energy during activity. Exercising with minimal food inside your stomach makes for the perfect combination of hormones inside your body. The body releases adrenaline and suppresses insulin which is a hormone that prompts your body to store nutrients. Without insulin circulating in your blood, your muscles are prone to break down and use fatty acids.
- Exercising on a full stomach can make you feel just plain sick. Eating a large amount of food before exercising can cause stomach pain and cramps. It may even lead to nausea and diarrhea, according to the National Obesity Foundation.
- If interested in heavy weight training, avoid eating heavy meals at least 4-5 hours before exercising. A Post workout meal is ideally advised by nutritionists and it majorly consists of fiber and proteins that help in repairing damaged tissues and aid in boosting your metabolism. Feeding your body with enough nutrients once you are done with your exercise will replenish your system with the lost energy.
- If you are keen on exercising after lunch it is advised to eat something light and consume less than 200 calories. A combination of protein, fiber, and carbs will give you enough energy to work out properly. Drink enough water for at least an hour before your session to help kick-start your metabolism. This will help you to not feel hungry or weak while you are at it and still can successfully shed some extra fat.
- If you have had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run.
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