If you insist on exercising every day, then you should know that endorphins produced in your brain after exercise can bring you a great sense of accomplishment and like the feeling of sweating. But there is one thing that prevents you from falling in love with sports wholeheartedly, and that is the "extreme" hunger that you want to eat everything after exercise.
Because losing weight means burning more calories through exercise, while reducing calorie intake, forming a "calorie deficit." So when you are trying to lose weight, you may not like the feeling of trying to eat everything in the refrigerator after 45 minutes. Why are you so hungry after exercise? And how to change this habit?
Why are you so hungry after exercise?
It may be determined by the exercise method you choose. Research shows that the higher the intensity of your exercise, the less auxin (hunger hormone) your body produces, so long-term low-intensity exercise makes you particularly hungry. But other studies on women show that those who exercise vigorously consume more calories than those who don't exercise at all, so the intensity of exercise is not the only reason for hunger. If you want to eat the whole pizza after high-intensity exercise, you may be dehydrated. Our bodies often confuse thirst with hunger, so if you don't replenish enough water during exercise, you are likely to feel particularly hungry after exercise.
Another study shows that the healthier people are, the less they will reward themselves with food after exercise, so another reason for feeling hungry after exercise is that your body and brain have not accepted your good habit of exercise.
How to prevent excessive hunger after exercise
If you find yourself eating a little too much after exercise, then sticking to exercise may make you feel depressed every day in the battle between man and nature. But 20-30 minutes of daily exercise every day is very important, which can not only lose weight, but also prevent diseases, improve immunity and even make you happier. Therefore, it is not a good thing not to exercise because you eat two more after exercise. So try to form the following habits and see what changes will be brought to your life after exercise.
1. Use HIIT (high-intensity intermittent exercise) instead of low-intensity exercise; The former can lower your hunger hormone;
2. Replenish enough water before and during exercise;
3. Make sure to do strength training at least three times a week. Muscles can promote your metabolism, so you can burn more calories even if you just sit.
4. Eat a snack 30 minutes before the start of exercise, so that you can play better during the exercise without running out of energy;
Add a snack with high carbon, water and high protein after exercise, and have dinner later. This helps muscle growth and energy storage. Low-calorie snacks before exercise can prevent you from being distracted at dinner;
6. Keep exercising. Adapt your body to your healthy habits, and you will find a suitable exercise process and move towards your target weight step by step.
Taboo food after fitness
1, cold dishes
After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.
2, high-fat fast food
Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.
3. Salty snacks
Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.
4.bacon barbecue
It's okay to eat barbecue in moderation, but it's only suitable for breakfast and reserve calories for the next day's activities. Not suitable after exercise. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.
5. Pizza
Pizza contains too much oil, especially sausages and other fillings, so it is not suitable for eating after exercise. Eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.