Regular exercise and training is a wonderful way to speed up your metabolism and lose weight. They provide energy, improve the he alth of the cardiovascular, nervous, and immune systems. Strengthens bones, joints, tendons, muscles, according to livestrong.com.
To lose weight however, proper caloric intake is necessary. There are many factors that influence weight loss and weight maintenance, including exercise, but they are not the only factor. Therefore, if you exercise more does not automatically mean that you can eat more without being careful about the total caloric intake for the day.
In order to lose weight, you need to be in a caloric deficit, that is, you have spent more than you consumed. A calorie deficit is achieved by increasing exercise and decreasing calories.
If you work out more and unintentionally lose weight, however, you may need to consume a little more calories to avoid putting your body in a state of constant hunger and exhaustion. In such cases, you may need to increase your intake slightly by about 200 extra calories per day. It is necessary to monitor your body and assess whether they are enough for it. If they are not, make a smooth and gradual increase until the maintenance of the desired weight is achieved.
If your training is very intense it is important to increase your calorie intake even if you want to lose weight, especially if you continue to слабеете One of the important points here is to take into account the main nutrients - carbohydrates, proteins and fats, because if you increase your calorie intake through harmful foods containing an abundance of sugars and saturated fats, this will bad for your figure, energy and overall performance.
Whether or not you should increase calories depends primarily on the intensity of your workouts, not so much on the duration.For example, if you do daily light exercise for 30 minutes, you are unlikely to need more calories. Don't be fooled into thinking that if you exercise, you have the right to eat more in such cases. You risk blocking your results and regaining your excess weight.
If you're doing hour-long intense and heavy workouts, you can afford a slight increase in calories if you're feeling hungry after a workout, says he althdigest.com.
How to prevent yourself from overeating after a workout?
Intake of an extra 200 calories may not be enough for some. Depending on individual metabolic characteristics, training intensity and frequency, you may need more calories to compensate for energy deficits.
Glycogen is one of the main sources of energy. It is stored in the muscles and liver. After about 45 minutes of intense training, glycogen stores are depleted, and then more noticeable hunger sets in.To replenish these reserves, it is good to load your body with protein and carbohydrates after training, says Dr. Caroline Siderquist, a bariatric specialist, quoted by shape.com.
After training, it is important to eat and recharge your body with new energy, but you should not overeat. Thirst after exercise is often mistaken for hunger. Drink more fluids to quench thirst and rehydrate your body, which has lost a lot of fluids during strenuous exercise.
If you're still hungry 30 minutes after your workout, eat something with protein and some carbs. Yogurt with some fruit is a good option.