Exercising is an extremely good and the most recommended habit for a healthy life. Along with many other health benefits, regular exercising helps to burn more fats and lose your weight.
If you want to lose weight, it’s important to know what foods to eat, and when to eat them. The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds. Along with healthy and a balanced diet, it’s also recommended to take best OTC weight loss pills that actually work to lose more weight. Study these tips before you head to the gym.
- 1 How to Eat Before You Work Out?
- 2 How to Eat After You Work Out?
- 3 6 Mistakes You Need to Avoid When Starting Your Diet
- 3.1 1. You start the diet with negative thoughts
- 3.2 2. You only eat light products
- 3.3 3. You only torture yourself with healthy food
- 3.4 4. You do not recognize wrong diet products in time
- 3.5 5. You do not give your body any time to adjust
- 3.6 6. You put yourself under pressure and expect too much at once
How to Eat Before You Work Out?
Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.
- Choose carbs and protein. Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.
- Drink water. The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout.You may want to drink a little more or less based on your body size and the weather.
- Keep it light. You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.
- Limit fiber. While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.
- Play it safe. Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.
How to Eat After You Work Out?
Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.
- Act fast. Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout.Plan on eating right away or at least within 2 hours.
- Balance it out. It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.
- Control portions. Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.
- Focus on quality. At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.
- Replace fluids. Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.
- Restore potassium. If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.
Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles.
You’ll slim down without having to go hungry when you combine physical activity and a balanced diet. Moreover, it’s also a good idea to use the best fat burners to burn fat, curb your cravings and control your appetite to stop binge eating.
6 Mistakes You Need to Avoid When Starting Your Diet
It is difficult to get started with the beginning of a diet. There are some common mistakes that you should avoid from the start, so that you can get healthy in the long term.
In this article, you will discover 6 of these mistakes, so you can eliminate them from your diet plan and reach your goal faster.
1. You start the diet with negative thoughts
“Weight loss is exhausting,” “healthy food does not taste good”, “how can I do sports after a long day, when I’m so tired?” It does not work this way! You have to start the diet before you talk badly about it. Then you have to show some perseverance and not immediately abort everything if there are no fast results. Good results require time!
2. You only eat light products
You cannot put your body on fat loss completely. Fat is an important food for your brain. Light products lack this fat, which is replaced by infinitely many sugars, so they have some taste. In addition, these light products saturate you worse, which is why you need to eat more, so that the feeling of satiety occurs. This is just a vicious circle.
3. You only torture yourself with healthy food
“I’m dieting, I cannot eat that. Ugh,” you think? If you torture yourself too much and think about what you are NOT allowed to eat, the diet will not be a success either. If you want some chocolate, you do not need to swallow a whole bar, but, here and there, a piece of dark chocolate is even healthy. Enjoyment is allowed in moderation and is a good precaution against sudden food cravings and the yo-yo effect. You can use the best over the counter appetite suppressant to curb cravings and repetitive hunger.
4. You do not recognize wrong diet products in time
You think you are doing something good with a healthy smoothie during your diet? Not necessarily. A pre-prepared smoothie from the supermarket is a real sugar bomb! Even if it is fruit sugar, it can be quite dangerous if you drink too much of it. Try the healthier variant, a green smoothie, which contains a large portion of vegetables, best made by yourself, instead of a finished product.
5. You do not give your body any time to adjust
Do not give up immediately if you think you can never get used to living healthier. It takes a few days (or weeks) before your body can adjust to the changeover. You must not give up too soon. Try to get a healthier diet step by step, as it may be too extreme for some people.
6. You put yourself under pressure and expect too much at once
“I did not have dinner today, why did I not lose weight?” Does this sound familiar? Do not be too hard on yourself and do not expect great success overnight. A diet cannot change everything a week before the beach holidays. When the weight loss phase has begun, you should not weigh yourself every day, as that can only demotivate you. Instead, you only have to stand on the scales every two weeks.