If you celebrate your morning run by devouring a bacon and cheese sandwich, you’re unlikely to drop any pounds. Exercise and diet are both vital to staying in shape. Learn how to work out without eating more.
Basic Facts about Exercise and Eating
1. Be realistic about how many calories you burn. Running for a full hour burns only about 800 calories. More popular activities consume even less. The exact amount of burned calories will depend on the intensity of your movements, your body weight, and other factors.
2. Enjoy all the benefits of exercise. Before you resign from your health club, remember all the good things that exercise does for your body and mind. It strengthens your heart, lowers your blood pressure, and boosts your mood.
3. Increase your muscle mass. Indirectly, exercise also makes you more svelte. At the same body weight, you’ll burn more calories when you increase your ratio of muscle to fat. Even if you continue to weigh more, you’ll probably look better and carry around fewer dangerous pounds of belly fat.
4. Think long term. Studies show that people who succeed at keeping weight off cut calories and engage in regular exercise rather than relying on dieting alone. Avoid the yo-yo dieting syndrome and become fit for life.
Tips for Coordinating Exercise and Eating
1. Eat light before getting physical. It typically takes your body about one to two hours to digest a meal. Working out on a full stomach may cause you to feel sluggish or even develop abdominal cramps. If you need to eat before working out, try a protein shake or foods high in water content like fruits and vegetables.
2. Drink lots of water. While exercise doesn’t usually have a significant effect on how many calories you need, it can easily leave you dehydrated if you leave your water bottle behind. Drink before you get thirsty. As a bonus, junk food is easier to resist when you’ve already filled up on zero calories.
3. Eat more frequently. If you overindulge at dinner because you’re starving after a long day at work and evening time on the treadmill, you may want to adjust your schedule. Break your meals down into smaller servings every few hours.
4. Address emotional eating. Hunger is only one of the reasons why people eat. However your appetite fluctuates, you may still need to deal with using food to feel better.
5. Focus on alternative rewards. In fact, you may think you’re entitled to eat more because you finally signed up for that cross training class you’ve been talking about for months. Try using other incentives like getting a manicure or going shopping for a new bathing suit.
6. Change your thinking. Avoid regarding exercise as something unpleasant that needs to be balanced with a treat. Pick an activity you enjoy, like biking with your friends or relaxing with yoga.
7. Budget your time. It can be difficult to squeeze in a game of tennis and shop for fresh produce. Ask other family members to pitch in with kitchen duty and practice exercises you can do at your desk while working.
8. Watch for hunger surges. Many people find that that exercise temporarily suppresses their appetite, but leaves them hungrier later on. Keep healthy snacks on hand.
9. Talk with your doctor. As always, your health professional can answer your questions and make recommendations for your individual needs. This is especially important if you have conditions like diabetes or heart disease.
Let your diet and exercise work together to keep you fit and strong. Both your mind and body benefit when you eat right and live an active life. Get started today by exercising more and eating less.