Correct diet and exercise, pre exercise diet to .

As an adolescent, it is not advisable for you to restrict your diet, which is likely to lead to malnutrition and stunting. If your weight is within the normal range [(height-weight)* result + or -5kg], there is no need to worry, as long as you participate in more sports, eat regular meals and try to minimize the intake of late-night snacks. But if your weight is more than normal, you should eat selectively.

First, you'd better choose foods with three highs and three lows. Specifically, foods that are high in protein, fiber, vitamins, and low in calories, fat, and cholesterol are your first choice. For example:

Beef, rabbit, fish, all kinds of fruits and vegetables, etc. It is worth mentioning that if you use lard to fry vegetables at home, it is recommended that you switch to vegetable oil. Dishes fried in lard shouted very high in calories.

There is also the control of starchy foods (rice, noodles, etc.) that helps with weight control. Second, you can eat a little more breakfast to keep you energized throughout the morning; If you don't take a nap at noon, you can also eat nine points full, but if you want to take a nap, then you should eat less; If you have the habit of eating a late-night snack, it is best to replace it with a glass of low-fat milk, which can not only reduce your calorie intake, but also be good for your height development.

If you consume the same amount of intake, you won't gain weight.

It is also important to pay attention to the complete nutrition.

Are you a man? If yes, binge eat it.

Eat more fruits. You should also drink plenty of water, not binge-eat, but have a amount.

Diet before exercise should be small in size, small in weight, easy to digest and absorb.

Many people like to exercise on an empty stomach, in fact, starvation exercise will accelerate the consumption of protein in the muscles, so it is recommended to have a light meal with a low glycemic index 30 minutes to an hour before exercise to avoid a rapid rise in blood sugar and provide the energy needed for exercise.

For example, you can choose oatmeal, sweet potato, pumpkin and other fiber-rich staple foods with low sugar index, with tea eggs, sugar-free soy milk and other low-fat and protein-containing light foods, you can eat five to six points.

In addition, some studies have pointed out that moderate amounts of caffeine can also increase the rate of fat burning, and if you can drink a cup of sugar-free coffee without cream balls before exercising, it can also help reduce body fat. However, people who are prone to heart palpitations and insomnia should not drink coffee or draft dates to avoid discomfort.

After exercise:

Studies have found that supplementing a moderate amount of protein within 60 minutes after exercise will not make you gain weight, but can also help repair muscle tissue, accelerate physical recovery, and increase basal metabolic rate to help burn calories.

It is recommended that when the heartbeat has returned to normal after the leakage of the message, choose nuts, chicken breasts, boiled eggs or high-protein drinks, etc., with high-fiber foods, such as various vegetables, multigrain bread or a serving of fruit, and eat five to six minutes full.

Within 1 hour after exercising, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. More than 1 hour after exercise, if you still feel hungry, eat a small amount of whole grains, which can effectively help the body burn fat and make your ** effect more obvious. If you want to increase the metabolic rate of your cells, it is recommended to supplement foods that contain collagen.