As a treat for a hard workout, you’ve been tempted to eat a plate of fettuccine Alfredo or a bowl of double-fudge ice cream. Working out can make you hungry, and study shows that it can also make you eat too much. So, If you want to lose weight, you’ll have better results if you do a few things to help you control your hunger after you work out. Here are five smart ways to keep you from giving in to the urge to eat after you work out.
Trick 1: Settle up some outstanding bills, catch up on paperwork, or Read
A new study released in the journal Medicine & Science in Sports & Exercise says that if you do some mental work before you work out, you will eat at least 100 fewer calories at your next meal. Researchers also found something interesting: if you do these kinds of brain jobs and then sit down on the couch, you will eat more.
Trick 2: Eat every 3 to 4 hours
A continuous supply of calories maintains blood sugar levels regularly before and after exercise, which reduces cravings and prevents an insulin surge the next time you eat, which promotes body fat. Just make sure that if you eat more than once a day, you don’t eat too much at each meal.
Trick 3: Eat some Protein at every meal
Protein not only refuels your muscles after exercise, but it also makes you feel full and helps keep your hunger in check by boosting hormones in your gut that make you feel full. Breakfast foods like eggs, milk, cottage cheese, yogurt, and muesli are great after a workout. Other good choices for meals and snacks are nuts, beans, fish, lean meats, and chicken.
Trick 4: Fill up on Fiber
Georgia State University research reveals a diet strong in soluble fiber may enhance gut health and help you lose weight. Bulky meals fill you up with fewer calories. 25–30 g of soluble fiber per day, with at least 5 g every meal and snack. Add 1/2 cup of black beans, split-pea soup, or steamed spinach with 1/2 cup of raw carrot sticks to meals. Apples with nuts or rye crispbread and pears make good snacks.
Trick 5: Stay well Hydrated
Many confuse thirst for hunger after exercise. Try calorie-free H2O to satiate your post-workout hunger. “While you lose electrolytes when you sweat, you don’t want to reach for sugary sports drinks, which are often loaded with calories,” explains Tanneberg. Instead, try sea salt or half a banana. Don’t just drink water post-workout. “Carry a water bottle with you all day so you can sip a little every 15 to 20 minutes,” adds Tanneberg. “It helps control snacking.”
We hope these five tricks would help you in one way or another to cut down on your cravings for that mouth-watering pasta and burgers.