Prevent overeating after exercise. Overeating is an annoying issue after exercise because no one wants to regain the fat and weight loss through exercise by overeating. Many people feel starving after exercising and say to themselves, “Now that I’ve burned a lot of calories and fat, it’s okay to eat a bowl of chocolate ice cream.” But you should know that those who reward themselves with a high-calorie meal or a heavy meal after exercise regain the calories they burned through exercise. (34 Fat-Burning Foods For Fast And Easy Weight Loss)
Note that eating a light snack or a low-calorie food is okay. It is overeating and eating fatty and high-calorie foods that can waste all the effort you put into it. You may be wondering if overeating is regular after exercise? What are the ways to reduce overeating after exercise and deal with the urge to eat after exercise? This article will answer these questions and discuss 12 practical ways to prevent overeating after exercise.
Beginner’s Guide to Starting Exercises; How to make exercise a daily habit?
What does science say about the relationship between exercise and hunger?
The results of studies on the effect of exercise on hunger are contradictory. For example, a 2016 study found that a group of women who exercised regularly had less overeating than a group who just dieted. A 2004 study found that high-intensity exercise resulted in more calories being consumed by women.
As you can see, the findings are different. There are many reasons for the difference in findings. One reason for this may be that exercising at a moderate intensity prevents hunger, but high-intensity or prolonged exercise puts pressure on the muscles and central nervous system, causing them to need more food to repair and strengthen themselves. Find.
Is Post-Exercise Hunger Concerning Weight Loss?
- It is normal to feel hungry in small amounts after going to the gym and exercising. The body nourishes and repairs itself through food, and as mentioned above, high-intensity exercise may cause the body to need more food to rest and repair. There is usually nothing to worry about after going to the gym and exercising, as long as you do the following:
- Plan what you want to eat after exercise, and do not overeat.
- If you exercise more than your body is used to, you may feel starving, tired, and in pain. This prevents weight loss. Prepare the food you want to eat after exercise, eat healthy and nutritious foods, and avoid processed foods. Have self-control and do not look for excuses to go to a restaurant after the club.
Ask yourself, do you need to eat something?
It is normal to feel hungry after an exercise. But feeling very hungry and out of control is probably a sign of a problem. If you feel starving after exercising, you should reduce your exercise intensity or eat more food before exercising.
Get enough calories throughout the day:
Remember that even when you are losing weight, you need to burn enough calories throughout the day for your body to function correctly. You can use online calorie calculators to calculate your BMR (basal metabolic rate) to ensure you are not eating less than the calories your body needs.
How to prevent overeating after exercise and the urge to eat?
1 – Enjoy exercising:
Try to exercise a critical task and a routine and turn it into something you enjoy. This will make you look for less food after exercising. In a 2014 study, researchers selected a walking path for participants and divided them into two groups.
One group was told that walking was a form of exercise that helped them lose weight. The other group was told that walking on this route is entertainment and enjoying the surrounding scenery. This study shows that the group that considered walking as a sport ate 35% more snacks after exercise than the other group.
2 – Do not exercise to eat more calories:
We often torment ourselves by doing sports that we do not enjoy. We spend all our time exercising thinking about the foods we want to eat after exercise. If so, you need to change your mindset. Find your favorite sport. It does not matter if it is running or cycling, or yoga.
Exercising (not eating) should be a reward for the body. The important thing is to pay attention to the needs of the body. If you are hungry, do not ignore your hunger. Provide the body with the energy it needs with a balanced diet and ensure your health by eating healthy and nutritious foods.
3 – Pay attention to the number of calories you burn:
Studies have shown that we tend to underestimate the number of calories we eat through food and the number of calories we burn through exercise. Be realistic when choosing post-workout foods. Of course, eating ice cream is not a problem from time to time; however, a diet that contains complex carbohydrates, high-quality protein, and healthy fats is a good option for a post-workout diet. Also, keep in mind that people who enjoy their food and eat calmly consume fewer calories.
4 – Make sure you are starving:
After each workout, see if you are starving. If you are not 100% hungry, drink enough water while exercising. We often confuse feeling thirsty with feeling hungry. So before eating a snack, drink a large glass of water and see how you feel afterward. If you are still feeling hungry, you should eat something. After a short workout, all you need is a 150- to 200-calorie snack (like Greek yogurt or a handful of nuts). If you exercise or lift weights for a more extended period, you will need more filling foods.
5 – Eat your meals in full:
If you feel hungry after exercising, you probably have not eaten enough during the day. Eating regular meals will keep your blood sugar levels steady and reduce the risk of overeating. When you eat depends entirely on your personal goals.
Eat protein-rich foods to ensure you are full. For example, eat lean meats, dairy products, nuts, and legumes at every meal. Researchers found that protein was more satisfying than carbohydrates and fats in a study that looked at the effects of protein on weight control and satiety. This reduced energy consumption and thus reduced participants’ weight.
6 – Eat foods with a low blood sugar index:
A blood sugar index (GL) is a measure of how fast your blood sugar rises. Eating foods that have a low blood sugar index can prevent you from feeling very hungry. Among these foods, we can mention yogurt and fruits. One study found that women who ate a low-sugar breakfast three hours before a one-hour walk were 44 percent less hungry in the afternoon than those who ate cornflakes, white bread, and jam for breakfast. They burned more fat.
7 – Have a snack with you at the club
Eating protein-rich snacks or nuts immediately after exercise is an excellent way to relieve hunger. So when you go to the gym, take some nutritious and energizing snacks with you and enjoy after exercise.
8 – Drink coffee
Coffee has long been used to reduce appetite. A 2012 study found that decaffeinated coffee reduced appetite more than regular coffee. Therefore, drinking coffee is an excellent option to prevent overeating after exercise.
9 – Eat a hearty meal before exercising
You will feel more hungry after exercise if you do not eat enough before exercise. Before exercise, the food you eat should fill you up enough (not fill you up completely) and below in protein and carbohydrates.
10 – Do interval exercises
Instead of jogging, run at variable speeds and challenge your body. This will speed up the process of losing weight. A study shows that interval training leads to more calorie burning than regular aerobic exercise and may also affect your appetite.
During high-intensity exercise, your body temperature rises. Because muscle activity requires more oxygen, blood flow to the intestines is reduced. Increasing body temperature and decreasing blood flow to the intestines both reduce hunger.
11 – Drink plenty of water during and after exercise
The body may confuse the feeling of thirst with the feeling of hunger. Many people feel less hungry after drinking a glass of water. Research has linked inadequate hydration to obesity. The body loses a lot of water during exercise. So have a bottle of water with you when you exercise, and drink enough water to quench your thirst and fill your stomach a little. But be careful not to drink too much water. Drinking large amounts of water or any liquid can cause water poisoning, which lowers the body’s salt level.
12 – Drink milk to prevent overeating after exercise
Eating low-fat dairy is an excellent way to regain energy after exercise and helps you feel full at the next meal. Also, research shows that low-fat dairy energy recovery helps athletes perform better than regular energy drinks.