Do not pig to work
You must have sweated off hundreds of calories during the spin class, so it is quite right to engage in a bowl of ice cream when you're right at home? Not so fast. Research shows that people tend to reward themselves with rich food and large portions after exercise, and they often eat back all (if not more) than the calories they just burned. There is nothing wrong with a filling snack or dinner after practice, said Emily Brown, RD, a health dietitian at the Mayo Clinic in Rochester, Minn., And former professional cyclist. But before you dig, you need to understand the true nutritional needs of your body, so you do not end weight despite all your hard work. Read on for the most intelligent ways and fuel stop stomach roars.
Train just before a meal
If you are still hungry after exercise, whether you eat before or how many calories you burned trying to plan your workouts before your main meals, Brown said. This way you can have your fill of calories that you get anyway consumption, without adding extra snacks into your day.
This strategy can regardless of whether you are a morning, afternoon or evening exercise work. Have a small snack when you wake up and eat breakfast after your biggest term h; press the gym at noon and make a sandwich on the way back to the office; or preparing your meals in advance so you can just warm when you get home from a bar in the evening class.
Make your driving pleasure
Think less exercise as a chore and more like something you do because you love it, it can help you eat less later, according to a study by researchers at Cornell University in 2014 volunteers on a walk 1.4 miles, said the half of them it was for the year and a half, it was a nice walk. The group "exercise" ate 35% more chocolate pudding for dessert the "scenic" group. In another experiment, volunteers given post-step and snacks "exercisers" eat 124% more calories than those who said it was just for fun.
Pair of proteins and carbohydrates
When you need a snack to recover from a difficult session with sweat, Brown recommends a ratio of 4: 1 carbohydrate to protein. "This will allow you to start to replenish your energy levels and restore muscle damage of the workout," she said. For workouts less than an hour, keep your snack at 150-200 total calories a peanut butter and jam sandwich, a part of Turkey and cheese on crackers, or a mixture of the handle mount, for example. If you worked for more than an hour and not a full meal soon eat, try a half-gram of carbohydrate per kilogram of body weight. A 140-pound person, for example, must be complete with 70 grams of carbs and about 18 grams of protein. (An energy bar or protein shake and healthy snacks above should do the trick.)
get milk
Low-fat dairy foods is another great comeback with plenty of protein to help tide you over until your next mea., Says Jim White, RD, owner ofJim White Fitness & Nutrition Studios in Virginia Beach. In addition, studies have shown that the supply of milk products with low-fat chocolate milk, specifically better than traditional sports drink improve subsequent athletic performance
Stop eating out of habit
Sometimes overeat after exercise is more a result of routine than anything else. "If you regularly consume a smoothie 500 calories after the completion of the gym, you start to get into the habit of drinking a smoothie does not matter how long or intense was your exercise," says Brown. His solution? Choose different snacks for different sessions lead longer the duration, the less calories you need to fill, and always pay attention to your hunger landmarks. "It is important for weight loss and maintenance of weight gain in tune with your body and learn to eat in response to hunger, to use in response to boredom, stress, or the idea of reward you for years."
Do not trust your Tracker
Fitbit activity trackers and jaw has a fashionable way to estimate the cost of physical activity throughout the day. But a study from Iowa State University in 2014 found that all the equipment is burnt in the estimate of calories during the workout. The less specific device, baseband, an error rate of 23.5%.
Even the most accurate trackers can still submit an estimate of the true calorie burn, Brown said, and it is not smart to base your pit strategy entirely on their calculations. "You also want to have a habit of eating in response to hunger and down in response to the comfortable fullness to make it less dictated by numbers and listen to your body .."
Snack all day
It may seem counter, but eat more throughout the day can be your ticket fewer calories to total destruction, especially if you are prone to pork-workout instead. "The integration of two to three healthy snacks throughout the day will help regulate hunger between meals, increase energy, and keep the impact of metabolism," said White. Need ideas? Here are20 snacks that fuel your metabolism.
Do not overestimate
You may feel like you have a million calories burned during your spin class, but research shows that we tend to overestimate our energy expenditure during exercise almost four times, according to a study by the University of Ottawa. When the volunteers were then asked to eat back the calories they burn, they tend two to three times more than they actually spend to digest.
One way of avoiding high-tech overestimate your calorie burn, wear a heart rate monitor. Most of them include wore a sensor to the chest and a watch that wirelessly sync together. However, if your heart rate monitor says you burned 600 calories, it does not automatically excuse for a sundae scarf down 600 calories. "If you're trying to lose weight, you must consume fewer calories than you expend," Brown said.
Drink water when you are finished
Replace fluids you lost during a workout should be the number one priority, Matt Fitzgerald, certified sports nutritionist and author cults regime and the new rules of Marathon and Half Marathon nutrition. "After a lot of water in the stomach also decreases appetite is not much, but a little bit," he said. "Slurp water as soon as you walk in the door your thirst and take up space in your stomach." Not just large quantities eat. Taking too much water (or liquid) can causewater intoxication due to low salt in the body.
Ask yourself if you really need to eat
You've probably heard that it is important immediately to eat to help your workout to repair your muscles. But the truth is, you will not have said Brown. Let's say you've just finished a tough race and you know you want to hit the gym for weight training in the morning. In this case, yes, you have to eat. "But if you have a few days off before your next hard workout, you probably do not need to worry about getting the full fast," Brown said. If you are not hungry, then force yourself not to eat, she said. "You will eat the calories eventually so why not for your next meal when you really save starving?"
Extol
For the two-hour workouts like riding a long cycle or a marathon training sucking down a gel or sipping a sports drink if you like the feeling ravenous after. "Research has shown that people eat fewer calories after exercise when in carbohydrates during exercise," says Fitzgerald. "In fact, their total calorie intake for the period of 24 hours, which includes training to be slightly less than they eat." (This is also important. You will not run out of steam in the middle of your workout) Try to consume 30-60 grams of carbohydrates, which is 120-240 calories per hour after first hour. Avoid protein, because it takes longer to digest the stomach.
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