You have just burnt hundreds of calories during your last exercise routine.
Now you are starving and feel like you deserve a big slice of cheese pizza or a bowl of cookies and cake as a reward?
Not so fast my friend!
Unless you want to redo all the hard work you just finished and gain weight again, never let yourself indulge in rich foods right after your intense workout.
Studies have shown that people tend to eat back (same as or more than) the amount of calories they have just burnt, explain the common reality why they are not seeing any results in their body training.
Check out these 7 tips below about how to stop overeating after a workout and keep your nutrition on track.
1. Never Skip Pre-workout Meals
Before hitting to the gym, having a proper pre-workout meal is one of the most important things that you should never skip if you want to perform your best during the workout.
Not only providing our body the necessary fuel for a successful workout, but it also helps to avoid feeling too hungry later.
It is believed that if you eat with an extremely empty stomach, you will consume food faster and more than you really need.
Therefore, eating a banana or a whole grain bread with tuna, sardines or eggs beforehand can be the best solution to control the amount of food you eat after workout.
2. Drink Plenty Of Water To Stop Overeating
Drinking water is one of the most common methods used by people who want to reduce the amount of food they consume after a workout as well as during the day.
Your body will urgently in need of water after those sweaty training sections, and drinking at least 1 big glass of water can help you stay hydrated and stop feeling the hunger pain, and also helps to stop overeating after a workout.
Avoid soda or sugary drinks because they will provide unhealthy calories and not bring any supports to your workout at all.
3. Eat Less But More Often
It is recommended to eat 3 – 4 small meals during the day, which can help your body filled up with fuel and prevent you from feeling starving after exercising.
Pack your snacks with a suitable amount of healthy protein, carbohydrates and vitamins to create a good source of energy, then you can easily control how much you eat each time and after workout.
4. Chew Slowly
Ignore the urge that hunger makes you feel after a workout, chew your post-workout foods slowly and enjoy the meal.
Researchers have proved that there is a time break between the moment you finish eating until your brain tells you that you are full, normally it takes 15 to 30 minutes.
Do you want to stop overeating?
Listen to your body, let it have some time to digest, stop eating when you feel satisfied not stuffed and you will be surprised about how you can feel so full with such low amount of food.
5. Get Some Milk
Any kind of low-fat dairy such as plain milk, soy milk, etc. is not only good to strengthen weak legs, but also an excellent post-workout recovery for anyone who have just finished working out.
Milk is a great source of protein that can help repair and build your muscles.
With its liquid form, milk can also satisfy your hunger by making you feel full very quickly.
One more thing, remember not to add extra sugar into your glass of milk, which can increase the sugar level in your blood.
6. Workout Before Your Big Meals
One of the smartest ways to limit the food you eat is arranging your workout just before your main meals – breakfast, lunch and dinner.
It often works for people who are always feeling hungry after a workout and have tried many ways to control the hunger but are not successful yet.
By that way, you can refuel your body with the amount of calories you will consume anyway, thus, avoid adding extra snacks to your daily diet.
In my opinion, if you’re looking on how to stop overeating after a workout, this is the coolest and the easy way to do that.
7. Don’t Overestimate
You may feel like you have burnt thousands of calories during your gym classes, but most people often overestimate the amount of energy burnt in a workout, and you are no different.
Researchers have pointed out that, we tend to overestimate the amount of energy we use as much as four times and because of that, we consume three or four times more than we would actually expend.
Therefore, if the training machines or the heart rate monitor shows that you have burnt 500 calories during last exercise, it’s not automatically a reason to eat back 500-calorie then.
You need to eat less calories than the amount you expend if you want to lose weight.
About the Author:
This article is written by Ashley Bennet, a co-owner of AuthorityRemedies. She has worked and trained in the field of Nutrition and Health for over 3 years, consistently providing people with useful information about nutrition as well as helping them with their common health problems.