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Whether you are just starting your weight loss journey or have been at it for some time, exercise is an essential part of any successful plan. Adding 30 minutes of low to moderately paced aerobic activity like walking, jogging and cycling to your daily routine will help you burn calories and lose weight. Weight Loss The food you consume before, during and after your workout diet plan for weight loss can make or break your results. Eating the right foods can give you the energy to push yourself in your workouts and help build muscle. It can also prevent muscle soreness and aid recovery by reducing inflammation. You can add the right foods to your diet by eating more protein and healthy fats, such as monounsaturated fats (avocado and olive oil) and polyunsaturated fats (nuts, salmon). A high-protein diet is essential for muscle growth. The best sources of protein are fish, chicken, turkey, lean meats and legumes. You can also include a variety of whole grains in your diet to get enough carbs and fiber. Carbohydrates are the body’s primary source of fuel, and it is important to choose complex carbohydrates that take longer to digest and provide sustained energy. Avoid eating fatty foods before exercising because they can slow down the digestion process and affect your performance. Instead, opt for a protein-rich meal like scrambled eggs or a protein shake. You can also try a banana with peanut butter or an energy bar for pre-workout snacks. After your gym workout, eat proteins and carbohydrates to promote muscle recovery and fuel your body. You can have a bowl of oatmeal with fruit or a yogurt smoothie to get the right amount of carbohydrates and protein. You can also eat brown rice with chicken and vegetables to get the right balance of nutrients after your workout. Increased Energy Increasing your muscle mass will burn more calories, even at rest. A single strength training session can burn anywhere from 100 to 150 calories (assuming you don’t consume an excess amount of energy afterwards). Aerobic exercise, such as walking, jogging, cycling, swimming or playing sport, also helps burn more calories, and when combined with weight training, is the best way to achieve a calorie deficit. The right diet will help fuel your body before and during a workout. Eating high-protein foods will provide you with the energy you need to complete your workout. Protein-rich foods include eggs, fish, chicken, lean meats and tofu. Healthy carbohydrates are also an important part of your gym meal plan. Try to eat carbs that will release energy slowly over time, such as whole grains, oatmeal, low-fat yogurt and bread. Avoid sugary drinks and fried foods as they are high in fat, sugars and empty calories. This type of food will cause your blood sugar and insulin levels to spike which can lead to weight gain and conditions like Type 2 Diabetes. It is recommended that you eat something light about 30 to 45 minutes before your workout. A bowl of oatmeal with fruit is a great option, as well as a banana and peanut butter or an energy bar. Aim to eat foods that are low in fat and contain fibre as these will be easier to digest. Better Sleep It’s important to get the recommended seven to eight hours of sleep each night. When you’re working out, however, it can be difficult to juggle exercise and adequate rest. In this case, Winter says, “I think if you have to pick one, choose sleep over your workout.” That doesn’t mean you have to skip your workout, but instead work in several shorter sessions throughout the week. That way, you’re still getting your heart rate up and your body moving. Increased Self-Esteem A healthy diet is a key component of a workout plan that will help you reach your fitness goals. The right foods will fuel your body for workouts and support muscle growth. Incorporating whole foods into your meals and avoiding processed food will help you achieve a leaner physique. It will also prevent deficiencies in vitamins and minerals that can negatively impact exercise performance. Avoid consuming high-fat foods before a workout. These foods take longer to digest and can cause discomfort in the stomach. In addition, they can lead to bloating and cramping during workouts. Instead, focus on carbohydrate-rich foods like whole-grains, oats, beans, nuts, fruits, and vegetables. Try to consume these foods one to two hours before your workout to ensure that they are fully digested. Similarly, avoid foods high in sugar. These foods can quickly spike your blood sugar levels which will then drop, leading to a lack of energy during your workout. Instead, opt for complex carbohydrates such as a bowl of oatmeal, an apple with peanut butter, or multigrain chapati. Conclusion A protein-rich meal is also important before a workout. Incorporating eggs, chicken, fish, dairy, and legumes will provide the body with a range of essential amino acids that are necessary for muscle growth. These foods can also help reduce inflammation and promote recovery after your workout.