Sweating out to burn calories is not the license to indulge in overeating. According to research studies, some people end up eating rich food in large proportions after exercising. Wellness dietician Emily Brown points out that after exercising, it is okay to munch on small snacks. However, it is significant to understand the body’s real nutritional needs. It ensures proper weight loss instead of gaining undesired excessive weight. Given below are some of the right ways to silence the rumbling belly.
Schedule workouts before a main meal
With this simple step, calorie refueling won’t lead to excess weight gain. Similarly, additional snacks could be avoided. It would help to fight excessive cravings that may arise after exercising. It can work wonders for someone aiming for weight loss irrespective of time.
Add fun elements in exercising
According to a study conducted by Cornell University in 2014, taking exercises as something to enjoy instead of considering it a daily chore is more rewarding. It assists in weight loss by helping the practitioners in eating less after workouts.
Carbohydrate and protein intake should be in ratio of 4:1
Dietician Brown recommends maintaining energy levels by eating carbohydrate and protein rich food in right portions. Practicing this after workout relives from muscle damage emerging out of workout sessions. For example, calorie intake should be 150-200 if the workout lasts less than 60 minutes.
Low in fat dairy products contains enough proteins to support weight loss and keep the mouth shut until next meal. Some studies say that low fat chocolate milk consumption improves athletic performances. They work better that the regular sports drinks.
Check eating habits and pattern
According to Brown, overeating after exercises is more often a habit irrespective of the intensity of the workout. The dietician says that for effective weight loss, small meals should follow shorter workouts. To eat should be response to fix hunger instead of settling boredom or stress.
Don’t depend solely on tracker machines
Brown says that even the most accurate activity tracker machines provide a rough estimation. They don’t give the real calculations and refueling shouldn’t be based entirely on them. The smarter way to go is to listening to the needs of the body.
Eat through the whole day
Eating out throughout the entire day may ensure lesser calorie consumption compared to large food intakes after workout. Two to three snacks help regulating hunger between the meals. It increases energy and raises metabolism levels.
According to a research study conducted by Ottawa University, people often overestimate their energy expenditure journey during workouts by almost four fold. Using a wireless heart-rate machine monitor may help. If it signals 600 calories burned, it isn’t the license to gulp down 600 more.
Drinking water is very important
As per a sports nutritionist, substituting the fluids released on exercise should be a priority. Presence of water inside stomach occupies a certain space and reduces appetite.
Refueling periodically should be fine
If workouts last for over two hours, sipping an energy drink will help in fighting hunger afterwards. Protein should be avoided for it takes more time to digest.
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