How to control appetite after exercise? It takes three or four hours to exercise every day, and the result is really unsatisfactory. what can I do? I'll tell you what happened. If you do a lot of exercise, here's how to control your appetite after exercise.
How to control your appetite after exercise 1 Teacher Liu has always been an example for everyone. She got a fitness card in the gym near her unit and kept exercising at noon every day. However, the gym is in a busy city. Every exercise passes through a row of restaurants: Hong Kong-style restaurant, Japanese-style Lamian Noodles, Korean-style barbecue, Sichuan hot pot ... Miss Liu, who is "tortured" by sports, can't help but stop every time. After a fierce ideological struggle, Miss Liu decided to give up her hard-won sports achievements and have a big meal.
It is generally believed that the energy consumed during exercise is the chief culprit of the arrival of appetite, but it is not. In fact, the coupling between exercise and appetite control is very weak. Many studies have proved that even if a lot of energy is consumed, it will not immediately increase people's appetite.
Generally speaking, the body temperature after exercise is the "culprit".
If you feel fever after strenuous exercise, you will feel a temporary loss of appetite. But if you feel cold, such as after swimming, you may be unusually "eager" to eat. Everyone should have had this experience.
First, choose the appropriate exercise intensity.
We should choose moderate and low intensity sports, especially endurance sports, such as walking, jogging and gymnastics. On the one hand, it is beneficial to improve fat metabolism, on the other hand, it will not increase appetite.
Secondly, we should master the time of eating after exercise.
Generally speaking, it is advisable to eat within 30 minutes, and eat 15-30 minutes after exercise. Compared with waiting until after exercise 1 hour, the subjects consumed less energy.
Third, we should get into the habit of drinking more water.
People who drink about 7 glasses of water a day can consume about 200 kilocalories less than those who drink less.
Finally, pay attention to the choice of food.
After exercise, you can eat some snacks containing sugar and protein, such as skim yogurt, graham crackers and lean meat products. But we should pay attention to reducing the intake of fat, especially saturated fatty acids, and it is best not to eat desserts and hamburgers.
How to control appetite after exercise II. You want to lose weight. Don't overdo it. The latest research by sports medicine experts found that moderate exercise can promote the activity of slimming genes, increase the concentration of slimming proteins in the body, and help control weight; However, if the exercise intensity is too high, it will inhibit the slimming gene and make people's appetite open. It's too difficult to lose weight.
Exercise can really improve the body's basal metabolic rate and consume calories, so it helps to lose weight. Some researchers asked 73 women to escape for 30 minutes. Before and after exercise, the concentration of weight-loss protein, the product of weight-loss related genes, was detected. The results showed that 86% of the subjects' weight loss protein increased significantly.
However, if this study is tested by strenuous exercise, especially running a marathon, it will get the result of "slimming and reducing protein".
Protein is related to appetite control and energy intake. The decrease of its concentration reflects the state of insufficient energy in the body, so it will unconsciously increase appetite. In moderate exercise, because the energy consumed is within a reasonable range, it does not affect the energy balance, but stimulates genes to produce slimming protein and inhibits appetite.
Researchers emphasize that excessive exercise consumes too much energy in the human body, leading to an imbalance in energy storage. Therefore, the obesity gene will reduce the production of slimming protein, increase people's appetite and absorb more energy to supplement the body's needs.
It is estimated that if the intensity of exercise reaches the level of consuming 800- 1000 calories, the concentration of slimming protein may decrease. Ordinary jogging consumes about 400-500 calories an hour.
Therefore, sports medicine experts suggest that people who want to lose weight generally exercise for half an hour to an hour, and their heart rate reaches about 130- 175 per minute, which can be regarded as moderate exercise and can increase the concentration of protein for losing weight.
In addition, because everyone's physique is different, it will be biased to use time to measure whether exercise is excessive. The simplest method is to take whether the appetite increases after exercise as a reference for whether the exercise is moderate.
If you feel loss of appetite after exercise, it means that the way you exercise is correct.
And after exercise, the appetite is strong, indicating that the amount of exercise is a bit too much.