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 five smart strategies that'll keep you from giving in to the post-exercise munchies.
Trick No. 1: Pay bills, do some admin or take time to read the paper before your workout
Confused about what this has to do with food? This might surprise you! According to research published in Medicine & Science in Sports & Exercise, doing a little bit of mental work before you exercise will prompt you to eat at least 200 fewer kilojoules at your next meal. Interestingly, the researchers also found that doing these kinds of mental tasks and then plopping on the couch will prompt you to eat more.
Trick No. 2: Eat every 3 to 4 hours
Giving your body a steady supply of kilojoules 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. But keep it healthy — try some dates stuffed with peanut butter or a delicious bowl of oats.
"After working out, your body is depleted, which means it's important to eat if you're hungry," says sports chiropractor and strength and conditioning specialist Matt Tanneberg. "Just make sure that if you're eating multiple times a day, keep your portion sizes in check."
Trick No. 3: Eat some 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, yoghurt, and oatmeal for breakfast. Nuts, beans, fish, lean meats, and poultry are great options for other meals and snacks.
Trick No. 4: Fill up on fibre
Bulky foods will fill you up on fewer kJs — and new research from Georgia State University suggests a diet high in soluble fibre may improve gut health and help you lose weight. Aim for 25 to 30 g of soluble fibre per day and include at least 5 grams 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 crisp bread and a pear.
Trick No. 5: Stay well hydrated
Exercise is likely to increase your thirst, and many people mistake thirst for hunger. Next time you have the post-workout munchies, first try to satisfy your craving with H2O. "While you do lose electrolytes when you sweat, you don't want to reach for sugary sports drinks, which are often loaded with kilojoules," 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."
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