When about 35 over weight men and women started exercising, researchers found that some of them compensated for their workouts by eating as much as 270 extra calories a day, more than half of the calories they burned. Some research shows that exercising regularly can trigger the release of ghrelin, an appetite-stimulating hormone meant to protect the body from losing weight too quickly. To make matters worse, appetite also appears to increase as you approach menopause, because of declining estrogen levels.
Well simply strategies are snack before you sweat. Exercising on an empty stomach lowers blood sugar, which can increase your appetite and set you up to over eat afterward. To ward off post-exercise hunger, have a light (about 100 calories) carbohydrate-rich snack, such as 4 ounces of yogurt or a banana, 20 to 0 minutes before you work out. Write before you eat. Keeping a food diary is a proven weight loss tool, but don’t wait until after your meal. When you record what you’re going to eat before it puts your dietary habits on pause long enough to decide if that the food choices are really worth it. Time your meals. If possible schedule your work-outs before a meal. In studies where meals were served 15 to 20 minutes after exercise, people at less than those who had to wait an hour or more. And lastly Sip often. People who drink water regularly eat nearly 200 fewer calories daily than those who only drink coffe, tea or soda. Make it ice-cold water. By drinking 6 cups of cold water a day raised metabolism by about 50 calories daily, possibly because of the work it takes to warm the fluid up to body temperature. And every little bit helps.
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Interesting information on how to curb the appetite while incorporating the fitness routine. I like the water suggestion — so many differing opinions on “fluids” as opposed to straight water – although I don’t like cold water AT ALL – bothers my stomach.
Thanks for the tips