Most people think of exercise and diet as two completely separate things. In reality, however, the two support each other to achieve the goal we set ourselves.
Exercise helps us not to crave unhealthy, fattening foods and banish massive eats. In this way, we can lose weight faster while our shape is beautifully formed and we learn the basics of a healthy lifestyle. Instead of devouring the whole fridge after a harder workout, follow these 6 tips to significantly reduce your appetite.
1. Look for a workout you are happy to do!
If you feel training is more of a punishment for you, set yourself a so-called reward bite. For example, if you go through the hot iron clock and even lift one on the weights, you deserve a scoop of ice cream. The good news is that if training is a great relaxation for you, you don’t need to reward yourself with food. Those who move with pleasure are less likely to eat dessert and eat far less fast food.
2. Record interval workouts.
Although we would think we would be more hungry after an intense workout, it turned out that slow and steady movement was not the most effective appetite suppressant at all. In an Australian study, participants who participated in 30-minute interval training consumed 170 calories less after a workout than those who exercised at a moderate pace but in the same way for half an hour. The researchers say the explanation for this is that the interval reduces the appetite stimulating ghrelin hormone while increasing blood lactase and glucose levels, which suppress hunger in the short term. The best is a 1: 4 ratio, i.e. run at maximum pace for a minute and then jog for 4 minutes.
3. Drink enough!
Did you know that dehydration produces a feeling of hunger? If you sweat during a workout but don’t make up for lost water, it easily leads to dehydration and thus a torturous feeling of hunger after a workout. To find out if you are drinking enough while exercising, measure your weight right before and after your workout. If you are less than a pound after your workout, you should clearly increase your fluid intake.
4. Jump on the yoga mat!
Start yoga to experience the difference between real hunger and mindless eating. According to research a yoga reduces by 51% binge eating. Awareness not only helps you determine when you are really hungry, but also helps you feel when you are full, avoiding overeating.
5. Use your feet!
Of course, swimming and cycling are also great exercises, but when it comes to controlling your appetite, workouts where you’re on your own feet, battling gravity, are much more effective. In one study, those who jumped were much less hungry after a workout than those who cycled. This is because your own strenuous workout makes better use of your muscles and bones. Run, dumbbell, or try a boxing class!
6. Eat before training!
Incorporating a small pre-workout meal will reduce your appetite after a workout. Contrary to popular belief, this way you do much better if you don’t start moving on an empty stomach. Plus, if you have fuel in your body that you can use, your workout will be much more efficient, so you can burn more calories, build muscle more efficiently, and yes, your appetite will decrease.
Photo: Profimedia – Red Dot