Why exercise can lead to overeating
Funny t-shirts with sayings by type “I run for pizza” or “I run, because I really like beer” can inspire us to think about the relationship between diet and exercise. Who has not imagined how delicious bite after a killer workout? But what happens when our exercise routine constantly force us to overeat? Many of us are usually in regular fitness classes are switching to more nourishing foods. Even if you are naturally slender, the relationship between exercise and overeating, which has both biological and psychological roots that can give You a nasty surprise.
Start a new workout or adding new exercises into the current system may encourage You to consume calories in excess of for the purpose of recuperation after exercise or preservation of energy stores. Maybe sports make us eat more than required by the body?
“For every 10 calories we burn at least three must be compensated to ensure a properly nourished body. But some people are beyond measure compensate lost as a result of exercise calories. For every ten that are burned, consume 11 or more calories», – says the author of diets, coach Matt Fitzgerald. What is the reason? The combination of physical and psychological forces, some of which we don’t know.
” In most cases, beautiful slim body – it’s a reward for the psychology of the game», – says Fitzgerald. But many beginners do not have intrinsic motivation for exercise. They think of themselves, workout – a thankless task, and therefore have to find ways to thank themselves for their work. And find their reward in the food. People who recently started an exercise regimen, eat even more than usual when they come out of their gym. And get satisfaction from it, instead of experience, practicing on the simulator.
Thus, some use a tasty snack as a motivation to make a run.
Even if You bypassed the trap of food rewards, there is another common mistake. It consists of overestimating the number of calories burned during exercise and at the same time, underestimation of calories You consume. Of course, this psychological moment will affect overeating. As shown by one study, 47 % of respondents who diet have reported that eating less, and about 51% of respondents who engaged in physical exercises, it turns out, eating more than usual. This is a result of the erroneous opinion that the burning of calories, you need them to fill properly. Often this leads to overcompensating, which can lead to excess weight.
Breakdowns after a workout
Studies show that the urge to overeat after power loads associated with biological factors. In people who suffer disproportionately from obesity, sharp bursts of exercise causes increased activity of the nerve endings of the brain responsible for the satisfaction of food & beverage needs. Than thinner You become and the more Your body gets used to regular workouts, the less You may feel such urges. Experiments investigating brain activity, prove that slimmer people centers responsible for the nutritional needs of a less excitable to the pictures of delicious food. From this we can conclude that enhanced training will bring you to a strong urge for food. But when classes will be regular and almost will enter you into the habit, these urges will diminish.
Nutritionist and an outstanding coach Erica Giovinazzo reminds us that bringing themselves up to extreme hunger, You risk to break and consume at a time of uncontrolled amount of calories. When this happens, we eat almost twice more than usual. And, it is more a psychological factor than biological. “Being hungry, we eat food faster, passing the signals of satiety. They usually appear about 15 minutes after consumption of food or even later”, – says nutritionist.
How to adhere to the recommendations of Giovinazzo? Eat more consciously! Try putting a fork several times during the meal or chew slower. Eat the same portion of food as usual (as if You don’t feel strong hunger). Most likely usual amount of food in moderation will satiate You. Take a break in food: stand up, walk around. Often we do not understand that to satisfy hunger, until you stand up from the table.
The right snack
Hunger – it is a way of the body to convey a signal that you need to refuel. So don’t ignore the rumbling in abdomen, especially if You recently started training or increased loading. A stronger desire than usual may be a sign of adaptation Your body and brain to a new complex of physical exercises. But it can also be the voice of reason, asks You food as a reward for the work done. Learn to distinguish between physiological hunger and emotional desire to eat something tasty. Constantly use this acquired skill! Make your choice for snacking on vegetables and fruits. They will create a feeling of satiety. Their regular consumption throughout the day will prevent breakdowns on the food.
Remember, if You force yourself to go to the gym and treat training as to the punishment, then You will find consolation and compensation in the food. We advise You to choose a sport you like best to find a nice company or upload your favorite music into a playlist, which will coincide with the heart rate. Once You have a goal, the classes themselves will be your reward, and physical and emotional need to overeat will recede into the background.