According to the World Health Organization, over 4 million people per year die as a consequence of being overweight or obesity. According to WHO estimates, the global prevalence of obese or overweight children and adolescents aged between 5-19 years has increased by more than four times from 4% in 1975 to 18% in 2016. If your BMI is above 25, you are considered overweight. Over 30 is obese. Fat accumulation can cause a number of health issues. Obesity is often referred to as the mother of diseases. Obesity is associated with an increased risk of heart disease and diabetes. It also increases the likelihood of high blood pressure, certain cancers, and high blood sugar. Losing weight is the most effective way to reduce the risk. The higher the weight of a person, the greater the chance that they will develop these health problems. Many people also try to lose weight because of cosmetic reasons. Weight loss is achieved by a combination of diet (which reduces the amount of calories consumed) and exercise (which increases metabolism or the calories burned in a given day). People tend to eat more when they exercise than when they do not.
Why do people eat more food after exercising?
Scientists from the Technical University of Munich and the University of Nebraska in the USA have for the first investigated and explained the link. According to Prof. K hler of the Technical University of Munich, people overeat following physical activity as a way of rewarding themselves and their bodies.
Researchers randomly assigned 41 healthy individuals (23 men and 18 women) with a BMI average of 23.7% to either a 45 minute exercise session, or a similar duration rest period. The researchers found that the food intake and amount consumed increased both immediately following exercise as well as 30 minutes later.
Optimize weight loss with exercise
The findings of the study suggested that those who exercise can be tempted to consume more food after training sessions. Prof. K hler said that it might be helpful to consider what you will eat after you exercise.
Weight loss is the main reason that many people exercise, but if they don’t achieve their desired results, it can lead them to stop exercising. The scientists are currently working to find the best strategies for optimizing weight loss via exercise.
Avoid these foods after exercising
You need to know what you should eat before and after your workout to help you lose weight. Avoid foods that make you feel sluggish after a workout and choose foods rich in nutrients. Your hard work could be in vain if the recovery foods you choose are not healthy. After-workout meals should include a good mix of carbohydrates and proteins. Following a workout, you should avoid these 10 foods.
Soft drink: Drinking a high-fructose soda during or after exercise may cause Dehydration, and put you at risk of acute renal injury (AKI), according to a recent study conducted by researchers at the University at Buffalo.
Salty snacks: Avoid consuming potato chips and salty snacks after a workout, as eating too much salt can increase your blood pressure or cause other serious problems. These snacks are low in electrolytes like potassium, calcium, and magnesium that are essential for the body to recover after a workout.
Fried food:Fried foods with high fat content can cause you to feel sluggish after exercising, rather than feeling the high that comes from a workout. Eating high fat food can slow your digestion and delay absorption of nutrients. Spicy foods are also difficult to digest and should not be eaten immediately after a workout.
Pastries and candies:Sugary sweets are not recommended after intense exercise because they contain refined white sugar. You need to replenish glycogen after intense exercise but candy isn’t the best option. Candy bars disguised as energy bars are also not healthy. Avoid those tasty pastries and doughnuts, as they are sugar-filled fat bombs.
Prepackaged Shakes:Normally prepackaged drinks are full of additives and sugar. To refuel your muscles after a workout, make a recovery shake at home.
Low carb meals:Your muscles need carbohydrates to replenish their glycogen stores so that you can refuel for your next workout. Low-carb meals can lead to under-recovery. After a strenuous workout, eat carbohydrates such as whole grain breads, oatmeal sweet potatoes, brown or white rice, and fruit.
AlcoholDrinking alcohol after a workout can dehydrate and reduce muscle repair production. You should eat a healthy snack and drink lots of water before you indulge.
High fibre food: You should avoid eating high-fibre foods like salads containing flax seeds or kale after a workout. These foods can cause bloating, cramping and indigestion.
Raw Vegetables:Vegetables contain many nutrients and are low in calories. They are not good after-workout meals because they lack healthy fats, carbs and protein.
Do not skip your post-workout meal
You will not be able repair your muscles if you do not eat. This leaves them vulnerable to further injury the next time you work out. Your recovery meal is an essential part of your workout routine. After a workout, you can eat berries, eggs, sweet potatoes and boiled chicken. You can also eat cereals, blended almonds, whole grain bread, and boiled or mashed chicken. Exercise burns calories, but it also causes your body to lose a lot of water through sweat. It is therefore important to hydrate your body after a workout. You can replenish your water loss by drinking coconut water, water, organic products, and electrolytes. You will avoid muscle problems, nausea, and fatigue, and you won’t be tempted to eat unhealthy snacks.
