5 Ways to Stop Overeating After Your Workouts

           Don't pig out after you work out

You must have sweated hundreds of calories during the Spin class, so it's totally fine to enjoy a dish of ice cream when you get home, right? Not so fast. Research shows that people tend to reward themselves with rich food and large portions after exercise and often eat all over again (if not more) than the calories you just burned. Nothing wrong with a little snack or dinner filling after exercise, said Emily Brown, RD, a wellness dietitian at the Mayo Clinic in Rochester, Minn., And former professional cyclist. But before you dig, you must understand the true nutritional needs of your body so you do not end up gaining weight despite all his hard work. Read on for the smartest ways to refuel and stomach rumbles silently.

Work out right before a meal

If you're still hungry after exercise, if you eat early or how many calories you have burned many, try to schedule your workouts before your main meals, Brown said. This way, you can stock up on calories consumed would have anyway, without adding extra snacks into your day.

This strategy can work if you are a morning, afternoon or evening athlete. Have a small snack when you wake up and eat a big breakfast the morning after the race; go to the gym at lunch and a sandwich on the way back to the office; or prepare dinner early for you just heat when you get home after a night class bar.

                   

                    Make your workout fun

Think less exercise as a chore and more like something you do because you love can help you eat less later, according to a 2014 study by Cornell University. The researchers conducted volunteers in a walk of 1.4 miles, say half of them it was for the year and a half it was a scenic walk. The group of "exercise" 35% more chocolate pudding for dessert the "picturesque" group ate. In another experiment, volunteers were given refreshments after the walk, and "exercises" were eating 124% more calories than those who said it was just for fun.

                    Pair protein and carbs

When you need a snack to recover from a meeting of the hard sweat, Brown recommends a ratio of 4: 1 carbohydrate to protein. "This allows you to start to replenish their energy levels and repairing damage resulting strength training," she said. In less than an hour workouts, keep your snack 150-200 calories, a peanut butter and jelly sandwich total open face, a slice of turkey and cheese on crackers, or a handful of mixed nuts , for example. If you worked for more than an hour and is not a full meal soon, the goal of half a gram of carbohydrate per kilogram of body weight. A person 140 pounds, for example, in case of refueling with 70 grams of carbohydrate and 18 grams of protein. (An energy bar or protein shake, and one healthy snacks above, should do the trick.)

                                 Get milk

Low-fat dairy products is another great recovery meal with lots of protein to help tide you over until the next mea., Says Jim White, RD, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. In addition, studies have shown that supply low-fat milk chocolate milk helps improve specifically better than traditional sports drinks subsequent athletic performance.