The ways to avoid overeating after workout

It is not uncommon amongst athletes to experience increased hunger and craving for sweets after they workout, given the fact that an intense exercise routine will deplete your body of energy, therefore you will feel the need to compensate. Nonetheless, it is very important to avoid overeating after you finish your workout, otherwise all your efforts will be in vain.

Here are several useful tips and hints that will help you feel full throughout the entire day, and avoid overeating at the same time:


1. Know Your Limit In The Gym
A very common mistake many people tend to do is that they over train, hoping to get a ripped body quicker and with less effort. This is not going to happen, as weight loss and muscle growth will occur over an extended period of time, not over the night. This is why it is important to limit your training on an empty stomach, otherwise you will feel the need to binge on food immediately after you get home. At the same time, counting your daily calorie intake will also help you, but in order to do that you must firstly use a calculator that will help you identify your BMI, or Body Mass Index.



2. Always Eat Before You Workout
In a nutshell, you have two options: you can either eat a small regular meal that will deliver you all the carbs and proteins you need before you train (honey, toast, yogurt or some ham), or you can opt for a specially formulated pre-workout meal that is low in calories and will boost your energy levels. Regardless of your choice, it is essential to eat something before you hit the gym, otherwise you will be unable to complete your training. Pre-workout meals prevent muscle breakdown, they will speed up the muscle recovery process (your muscles are damaged during the workout) and they will also prevent you from feeling hungry when you get home.


3. Stay Hydrated
While it is true that your body filters water very quickly and water alone will not make you feel full for too long, it is essential to drink at least 64 ounces of water on a daily basis. This way, you will keep your body well-hydrated and it will function properly. At the same time, make sure to drink water in-between your workouts, as it will boost your energy and will fill you up. Focus on cold water, as your body will burn extra calories to heat it up during the workout!



4. Increase Your Intake Of Whole Foods And Foods Rich In Fiber
As mentioned above, it is important to focus on low-calorie foods that have high fiber contents, as these foods will make you feel full throughout the entire day. It often happens that we tend to eat in the evening not necessarily because we are hungry, but because we are bored – this is often referred to as “comfort eating” and it can ruin your diet. Having said that, focus more on whole foods such as fruits and vegetables, whole grains that have a low glycemic index as well as lean proteins: these foods will deliver you the nutrients your body needs.



5. Eat Less, But More Often
This is one of the golden rules of weight loss, as it is a known fact that if you eat only one or two very consistent meals a day, you will get fat. If you workout, then you must never skip breakfast as this will kick-start your metabolism. Eat something light yet nutritious for lunch, along with a small meal right before the workout. After you finish working out, you can eat fruits or boiled veggies, but do not overdo it.

Also, it is essential to eat a bit every three to four hours: this way, you will give your body a constant supply of calories and you will prevent blood sugar spikes, which are responsible for that intense feeling of hunger. However, don’t forget to count your calories and never exceed 2,000 a day, if you are an active person and you plan to lose weight!