5 Easy Ways To Conquer Your Post-Workout Cravings

Admit it, You’ve been tempted to indulge in a bowl of double-fudge ice cream as a reward for a tough sweat session. Working out can make you work up an appetite, and research shows it can also lead to overeating. If you’re looking to lose weight, you’ll get better results if you follow a few tactics to help you curb your appetite when you get back from the gym.

Here are 5 Easy Ways To Conquer Your Post-Workout Cravings

1) Run some errands. According to new research published in Medicine & Science in Sports & Exercise, doing some mental work before you exercise will prompt you to eat at least 100 fewer calories at your next meal. Interestingly, the researchers also found that doing these kinds of mental tasks and then laying on the couch will prompt you to eat more.

2) Eat every 3 – 4 hours. Giving your body a steady supply of calories keeps blood sugar levels normal during and after exercise, which in turn keeps cravings at bay and can prevent an excessively high insulin response the next time you eat—the kind of spike that encourages excess body fat. “After working out, your body is depleted, which means it’s important to eat if you’re hungry,” says Matt Tanneberg, DC, a sports chiropractor and certified strength and conditioning specialist in Phoenix. “Just make sure that if you’re eating multiple times a day, keep your portion sizes in check.” Use a calorie calculator to avoid taking in extra calories because you’re eating more often, keep meals to 500 calories or fewer and snacks under 200, limiting total calories to about 1,600 to 1,800 a day.

3) Eat some lean protein at every meal. Not only does protein refuel your muscles after exercise, but it also increases satiety and helps keep your appetite under control by stimulating gut hormones that help you feel full, says Tanneberg. Great post-workout options include eggs, milk, cottage cheese, yogurt, and oatmeal for breakfast. A healthy breakfast is key to nutrition Nuts, beans, fish, lean meats, and poultry are great options for other meals and snacks. Like what you’re reading so far? Read on for more of the list in 5 easy ways to conquer your post workout cravings.

4) Fill up on fiber. Bulky foods will fill you up on fewer calories—and new research from Georgia State University suggests a diet high in soluble fiber may improve gut health and help you lose weight. Aim for 25 to 30 g of soluble fiber per day and include at least 5 g in every meal and snack. At meals, work in 1/2 cup of black beans, 1 cup of split-pea soup, or 1 cup of steamed spinach with 1/2 cup of raw carrot sticks. For snacks, try an apple plus a handful of nuts, or a rye crispbread and a pear.

5) Drinking Water. Exercise is likely to increase your thirst, and many people mistake thirst for hunger. Make sure you acknowledge thirst and drink plenty of water since dehydration can have severe on your health. Next time you have the post-workout munchies, first try to satisfy your craving with calorie-free H2O. “While you do lose electrolytes when you sweat, you don’t want to reach for sugary sports drinks, which are often loaded with calories,” says Tanneberg. Instead, add a pinch of sea salt to your water or eat half a banana. And don’t drink water only after your workout. “Carry a water bottle with you all day so you can sip a little every 15 to 20 minutes,” says Tanneberg. “It’s a great way to curb snacking.”

These 5 easy ways to conquer your post workout cravings will help you curb your appetite and prevent from overeating.

References:

• Prevention Cravings