5 simple steps to avoid overeating after training

It is not uncommon for athletes to experience increased hunger and cravings for sweets after your workout , given the fact that an intense exercise routine depletes your body of energy, so you feel the need to compensate . However, it is very important to avoid eating too much after you finish your workout, otherwise all your efforts will be in vain. Here are some useful tips and tricks that will help you feel full throughout the day and avoid eating too much at once :

1. Know your limits in the gym

A common mistake many people make is that they tend to overtrain , hoping to get ripped fast with less physical effort . That will not happen , because weight loss and muscle growth occurs over a long period of time, not overnight . That's why it is important to limit your workout on an empty stomach , if you feel the need to binge on food immediately after arriving home . At the same time , count your daily calorie intake will also help , but to do so , you must first use a calculator that will help you identify your BMI or body mass index .

2 . Always eat before training

In short, you have two choices : you can eat small regular meals delivered all carbohydrates and proteins needed before training (honey , toast , yogurt or ham ) , or you can choose a special formula food pre - workout that is low in calories and increase your energy level. Whatever your choice , it is essential to eat something before going to the gym, if you can not complete their training. Pre - workout meal prevent muscle breakdown , will accelerate the recovery process of muscles (the muscles are damaged during training ) and also prevents you from feeling hungry when you get home .

3 . Stay hydrated

While your body very quickly filter water and water is not enough to make you feel full for a long time , it is essential to drink at least 64 ounces of water on a daily basis. This way , you can keep your body well hydrated and function properly. At the same time , be sure to drink water between your workouts because it will increase your energy and fill you. Focus on the cold water , your body will burn more calories to heat during training !

4. Increase your intake of whole foods and high fiber foods

As mentioned above, it is important to focus on foods that are low in calories are high in fiber , as these foods , you will feel full throughout the day. We often tend to eat in the evening , not necessarily because we are hungry, but because they 're bored - what is called " comfort eating " and that can ruin your diet said, the approach. more comprehensive whole foods like fruits and vegetables , grains have a low glycemic index and lean proteins : These foods provide the nutrients your body needs.

5 . Eat less , but more often

This is one of the golden rules of weight loss because it is a known fact that if you eat one or two meals a day very consistent , you will be fat. If you exercise , you should never skip breakfast as they put up their metabolism. Eat a light lunch with a small yet nutritious meal right before the workout. After finishing the work , you can eat fruits or cooked vegetables, but do not overdo .

Furthermore, it is essential to eat a little every three or four hours in this mode, you give your body a constant supply of calories and prevent spikes in blood sugar , which are responsible for intense hunger. However, do not forget to count calories and do not exceed 2,000 per day if you are an active person and you intend to lose weight!