In the fat loss camp often encounter easy hypoglycemia trainees, “I have low blood sugar, before and after exercise to eat sugar”, and then this insistence on supplementing sugar trainees, fat loss effect will not be very good, so what to do?
Given that I’ve met too many of these people, I’d put them into two categories.
1. A big fat person, with more than 30% body fat and increased visceral fat, with a big belly.
2. thin little girls (small weight but not low body fat, skinny fat) are often slender limbs with a bit of a small belly and loose flesh;
Such hypoglycemic people will have a bit of a hard time losing fat – you can’t lose fat without controlling carbs; and controlling carbs they hypoglycemic anytime you want to see! Low blood sugar people some workout time full mouth with a lollipop, this weight loss effect can only huh.
And while weight loss exercises for people with low blood sugar are somewhat strategic, let’s analyze the reasons why before going into strategy.
1. Belly fat
They are characterized by two things: long-term chronic elevated blood sugar (type II diabetes or pre-symptoms) and chronic elevated insulin.
Doesn’t insulin help us lower our sugar? Why do they have high blood sugar and high insulin? Because their bodies are not sensitive to insulin (insulin resistance), normal levels of insulin don’t work for them anymore.
2. Skinny little girl
These girls are not actually just low blood sugar, but rather, there are violent fluctuations in blood sugar – sometimes very high, sometimes very low (this is when “low blood sugar” occurs). As if you poured a basin of water into a sink, it would cause the water surface to fluctuate upward; whereas if you poured this basin of water into a lake, the water surface would hardly fluctuate. That is, the buffer pool of glucose in such a person – the liver and muscles have a poor ability to take up sugar.
Although the two look different, they both have different metabolic problems, and without stable blood sugar to supply the raw materials needed by mitochondria – sugar, the cell’s energy (adenosine triphosphate, ATP) production is impaired. Note: Blood sugar is the main energy source of the human body, and ATP is the direct energy source of the human body, sugar will produce ATP in the mitochondria, whether aerobic sugar oxidation or anaerobic glycolysis】.
1. Belly fat – insulin resistance
When a person has insulin resistance, glucose does not enter the cell efficiently – chronic, long-term elevations in insulin levels can lead to dysfunctional insulin receptors in the cell. Because blood sugar isn’t fully taken up by the cells, it causes it to rise instead of being stored as energy (so you know big fat people eat a lot of carbs, but not much that really turns into energy because they’re insulin resistant, and Chinese adults have over 50% insulin resistance). As a result, the body must produce higher levels of insulin in order to remove glucose from the bloodstream, which can lead to more severe metabolic dysfunction.
People who are insulin resistant (obese, overweight and type II diabetics) are prone to “responsive hypoglycemia”
This is usually done after eating too many carbohydrates in one meal, at which point the body secretes an excess of insulin due to the stimulation of the food, and the high levels of insulin in the blood can still be detected after a few hours, when normal human insulin should return to normal low levels. This reactive hypoglycemia is also a precursor to type II diabetes.
In addition to going to the hospital for an oral glucose tolerance test, your body has some symptoms that suggest you may have insulin resistance – big belly (fat that collects around your belly button and on the sides of your waist), sleepy after meals, a particular sweet tooth, etc.
2. Thin and weak – severe blood sugar fluctuations
These symptoms are seen as drastic fluctuations in blood sugar. Symptoms such as dizziness, irritability, hand tremors and fatigue during meals may occur, which are usually relieved after the meal. This person will have a short-term extreme increase in insulin, rather than a long-term chronic increase.
Under normal circumstances, the body should respond to hypoglycemia by producing cortisol (also known as stress hormone) to break down muscle and fat to raise blood sugar levels. However, lean people with periodic hypoglycemia usually have lower adrenal function and rely on adrenaline to raise blood sugar between meals, which causes dizziness and mild nervousness (and even some accompanying headaches) between meals. These people often do not produce enough sugar on their own and only relieve hypoglycemia after eating because of the added sugar.
Because their bodies rely on adrenaline to raise their blood sugar, these people may experience an insulin spike during meals, meaning they produce higher levels of insulin than normal from a single meal stimulus.
People with low blood sugar tend to get caught in a vicious cycle of hypoglycemia-eating sugar-hypoglycemia, where giving more sugar is not the fundamental plan, but-
Although there are many mechanisms in this cycle, the following diagram is a basic one. Eating sugar that raises blood sugar increases insulin. Insulin raises cortisol, and cortisol raises blood sugar, and blood sugar causes insulin to rise, week after week. Eating sugar can alleviate, but it will never solve, the problem.
Excess sugar or carbohydrates can lead to high blood sugar levels, which can cause a vicious cycle to begin.
2. Stress factors
Anything that raises cortisol levels (e.g. stress, parasitic infections, food allergies, inflammation, etc.) also raises blood sugar levels, which in turn raises insulin levels. ‘
In other words, you can have a perfect “eat” and “practice” plan, but if you neglect to “sleep”, not enough rest leads to a chronic increase in the stress hormone cortisol, which increases your blood sugar from the body.
What to eat?
A diet high in protein, enough healthy fats, rich in dietary fiber and low-carbohydrate so it doesn’t affect your blood sugar too much, whether you’re belly fat or skinny, you need stabilized blood sugar.
How to eat?
Control the portion size of each meal, not too large, but also help to maintain blood sugar stability, such as six meals a day or three main meals, three snacks, eat less and more meals
How? Adequate exercise, especially anaerobic training (jerking off the iron) promotes liver and muscle reserves of glucose (liver glycogen and myoglycogen, respectively). Where are the main muscles to work? Legs and glutes, the training of these large muscle groups greatly improves your metabolism.
Pre-exercise sugars are likely to ruin your weight loss results (carbohydrates raise blood sugar and insulin protects fat from being broken down, as shown below)
From this point of view, you need to avoid carbohydrates before exercising to force you to empty your body of sugar reserves, but early on to prevent hypoglycemia during exercise, put away chocolate, bananas, sugary sports drinks (Gatorade, Pellegrino), and when you feel a little hypoglycemia after doing 1-2 sets of anaerobic , eat a little chocolate or other sugary food to help you relieve hypoglycemia and reduce muscle sugar reserves during exercise, so the sugar eaten at this time is more easily absorbed by muscles rather than gaining weight.
Getting enough sleep (7-9 hours), taking a hot bath, and taking a walk can lower stress hormones sufficiently.
1. Former ID “Dr. Wigan” was changed to “Dr. Vigon” because of the notation
You can’t steal my ID, you can’t steal my idea!
2. Weibo “Dr. Wei Geng”, often sharing things that are not available in Zhihu, more interactive activities (such as raffles).
Goku Q & A “Fat Loss Lab for Vigilant Dads” shares many health issues in addition to weight loss.
Weibo @DrVigeng , except for privacy questions do not write privately, otherwise the energy limit cannot be answered.
3. If this article is published in the first edition of Zhihu, the public number needs to be reprinted by private letter with my paid authorization, or else take the green copyright protection channel of Zhihu, just complained about a fitness public number.
4. microsignal “weagonwong”, the micro-class thing is a little bit ups and downs, if you are interested in message me.
The planet of knowledge is as follows, in addition to fat loss and internal and external gynecological and pediatric guests, the main talk about fat loss and health, such as fat loss supplements and so on, of course there are questions and answers.
It’s just been posted.