5 Easy Ways to Conquer Your Post-Workout Cravings
Admit it: You've been tempted to indulge in a plate of fettuccine Alfredo or a bowl of double-fudge ice cream as a reward for a tough sweat session. Working out can make you work up an appetite, and research shows it can also lead to overeating. If you're looking to lose weight, you'll get better results if you follow a few tactics to help you curb your appetite when you get back from the gym. Here are five smart strategies that'll keep you from giving in to the post-exercise munchies. (Take back control of your eating—and lose weight in the process—with our 21-Day Challenge!)
Eat every 3 to 4 hours
Giving your body a steady supply of calories keeps blood sugar levels normal during and after exercise, which in turn keeps cravings at bay and can prevent an excessively high insulin response the next time you eat—the kind of spike that encourages excess body fat. "After working out, your body is depleted, which means it's important to eat if you're hungry," says Matt Tanneberg, DC, a sports chiropractor and certified strength and conditioning specialist in Phoenix. "Just make sure that if you're eating multiple times a day, keep your portion sizes in check." To avoid taking in extra calories because you're eating more often, keep meals to 500 calories or fewer and snacks under 200, limiting total calories to about 1,600 to 1,800 a day.
Eat some protein at every meal
Not only does protein refuel your muscles after exercise, but it also increases satiety and helps keep your appetite under control by stimulating gut hormones that help you feel full, says Tanneberg. Great post-workout options include eggs, milk, cottage cheese, yogurt, and oatmeal for breakfast. Nuts, beans, fish, lean meats, and poultry are great options for other meals and snacks. (Here is what a perfect day of eating enough protein looks like.)
Stay well hydrated
Exercise is likely to increase your thirst, and many people mistake thirst for hunger. Next time you have the post-workout munchies, first try to satisfy your craving with calorie-free H2O. "While you do lose electrolytes when you sweat, you don't want to reach for sugary sports drinks, which are often loaded with calories," says Tanneberg. Instead, add a pinch of sea salt to your water or eat half a banana. And don't drink water only after your workout. "Carry a water bottle with you all day so you can sip a little every 15 to 20 minutes," says Tanneberg. "It's a great way to curb snacking."
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