What to eat after a workout to lose weight faster?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Many people who start exercising in the gym believe that this is enough to get rid of extra pounds. This is not entirely true. Undoubtedly, training helps burn calories, work out problem areas and give the body tone. But with additional loads and an increased expenditure of energy, appetite also grows. And after a while, you notice that the volume and weight do not go away at all, but rather, on the contrary, are growing rapidly.

Why is this happening and how can I avoid it?

Let's try to understand this article.

The first step is to understand why the weight is growing, what exactly you are gaining: water, fat or muscle. In fact, it could be any of the above. Muscle is much denser and heavier in texture than fat, so their growth will undoubtedly affect the weight after the start of training. The second reason is water retention. There is a theory that with an increase in physical activity, the body tries to retain the resulting fluid. It is water retention in the body that can cause several gained kilograms. And given that playing sports significantly increases appetite, the reasons may be an improperly selected diet and the use of high-calorie foods. In this case, you should learn to understand what you need to eat after training to lose weight.

To correctly determine what exactly caused weight gain, experts do not recommend using only weights, because in the process of muscle growth, weight will invariably increase, but your volumes will not change. To date, there are many methods for measuring subcutaneous fat - both independently and with the help of specialists. The most common is measurements using the caliper device. A similar method of measuring the percentage of subcutaneous fat is common in many fitness centers. It is also possible to purchase an individual device for precise measurements.

Exercise and diet is the best way to get fit

If your main goal is not only not to gain excess weight, but also to get rid of the existing one, you should pay close attention to your daily diet. It is especially important to know what to eat after a workout in the evening to lose weight.

The ideal way to get lean and toned is to combine exercise with proper nutrition, which will include the required amount of all nutrients and calories, not exceeding the required daily allowance.

A great way to control your daily diet is to keep a food diary, in which case you will quickly learn to understand what to eat after a workout to lose weight. In such a diary, you should enter all the calories received during the day, including from drinks. With the help of such records, you can determine which foods should be reduced, and which items in your daily diet should be increased. Since there is no one standard diet for everyone, only by observing over time you can understand what to eat after training to lose weight, just for you.

Foods to Avoid to Lose Weight

Despite the fact that many factors influence the process of losing weight: metabolism, personal tendency to gain weight, as well as general daily activity, there are still some general recommendations for choosing products. Here are some tips to help you understand what not to eat after a workout to lose weight faster:

- it is better to refuse products containing fast carbohydrates (chocolate bars, flour) at all;

- products with a lot of sugar should also be reduced in your diet;

- foods high in saturated, animal and trans fats: butter, mayonnaise, fried foods;

- although nuts and seeds are very useful protein products, they are very high in calories and contribute to rapid weight gain;

- coffee, tea, alcoholic drinks.

Products - assistants in the process of losing weight

Let's try to figure out what to eat after a workout to lose weight?

After active loads, you should lean more on foods containing slow carbohydrates:

- some types of vegetables;

- any greens;

- lean meats, steamed, stewed or boiled;

- low-fat dairy products;

You need to drink plenty of water. It is better if it is plain table water, herbal or green tea, cocoa are also allowed.

This is especially important in the evening, as the stomach should not be overloaded during the night's rest. A sharp reduction in calories in the daily diet is also highly discouraged. This threatens not only with apathy, loss of vitality and strength, but also with some he alth problems.

Basic mistakes

Here are some common dietary misconceptions to avoid when starting exercise:

- Any kind of unbalanced diet. It is impossible to limit yourself in food before training and break loose after it, this entails not only rapid weight gain, but also problems with the gastrointestinal tract. The same applies to the reverse option: to lean on food during the day with the certainty that in the evening, during the workout, all the extra calories will go away - a dangerous delusion.

- Overeating after high loads due to severe hunger. In this case, there is an incorrect distribution of the daily calorie intake, with increased physical activity it is worthimplement a system of fractional nutrition after training to lose weight: you need to eat often throughout the day, but in small portions.

- Consuming unhe althy foods in the hope that exercise will help rid the body of the harm caused by these foods.

- The stereotype that eating after 18-00 is harmful will also have to be abandoned. This rule is especially relevant for women who are sure that an evening meal will harm the figure. Therefore, wondering what to eat after a workout in order to lose weight for a girl, in no case should you deny yourself food at all. Since energy consumption has increased significantly with the start of training, the feeling of hunger will remind you of itself more often. With the right choice of products, the last meal can even be two hours before bedtime, which in no way will affect the figure.

Why is this important?

When playing sports, the body needs a sufficient supply of energy and fluid, because in addition to the fact that active physical activity requires more calories, it speeds up the metabolism. Therefore, you will experience hunger much more often. In order to feel good and cheerful, and to start the next workout with renewed vigor and pleasure, you should be especially careful about your daily diet.

Do not be afraid of a significant increase in calories in your diet, because due to the fact that sports actively start the metabolism mechanism, you will be able to build up much faster andmore effective than following a strict diet. Exercising will also help you gain self-confidence, become happier, more resilient and more active.

How to correctly calculate the calorie content of products?

The energy value of certain foods depends on the presence of fat in them. Just 1 gram of this substance contains about 10 calories, while carbohydrates and proteins in the same amount contain only 4 calories.

Which foods are the most high in calories?

The energy value of products is influenced by many factors: recipe, composition and cooking method. The most high-calorie food is high in fat, such as various oils. No less dangerous are foods high in sugar and fast carbohydrates, such as refined sugar and pastries. These foods are also dangerous because they are quickly absorbed by the body, which is why after a short period of time you feel hungry again.

The most he althy post-workout food to lose weight is a variety of vegetables, preferably without any heat treatment, legumes, lean meats, steamed, and sour-milk products. But the benefits of fruits and their harmlessness are exaggerated. Due to its fructose content, one banana, for example, can outperform a palm-sized piece of lean meat in calories. Thus, an evening fruit snack can easily surpass the energy value of a full dinner from low-calorie foods.

Some rules for the right choice of products

In order to determine what to eat after a workout in order to lose weight, you should learn how to choose the right grocery products on store shelves.

• Carefully study the energy value of products when buying them in supermarkets. But keep in mind that these are indicators of the product in the form in which it is in the package, with any heat treatment, its calorie content changes. The most dangerous culinary processing of food is considered to be frying in a large amount of vegetable oil. Steam cooking is considered the most useful and safe; boiling and stewing will also not add calories to the dish, but with this type of processing, most of the vitamins and useful trace elements are lost, respectively, the nutritional value of the product will decrease from this.
• Stay away from convenience foods. As a rule, such products are prepared with the addition of a large amount of preservatives and harmful additives. The energy value of such food is also overestimated many times compared to home cooking.
• Look at the composition of the products placed on the package. It is desirable that the product be as natural as possible and contain a minimum amount of preservatives and E-additives.

How many calories do you burn per day?

Once you know your daily calorie intake, you'll have a better idea of what to eat after your workout to lose weight. But for a complete definition, these indicators must be compared with how much energy you burn duringtime of sports training, and for the day as a whole. A typical person needs about 2130 calories per day. With active physical exertion, at least 3000 kcal is required. Of course, these are quite average indicators, and in order to determine how many calories you need, you need to listen to your body, over time you will learn to understand yourself and be able to create the right nutrition schedule and the most effective training program.

When making your own nutrition plan, you should consider not only what you can eat after training (to lose weight) in the evening. The menu of other meals should also be compiled with maximum he alth benefits and minimal harm to the figure.

It is strongly not recommended to ignore such a he althy meal as breakfast. It is able to provide the necessary energy for several hours, and it is the first meal that starts all the necessary processes in the body to give strength for the whole coming day. Therefore, the question of what to eat after a workout to lose weight in the morning is also relevant.

The best breakfast is a variety of cereals, they will provide the necessary fiber, slow carbohydrates and he althy vitamins for several hours in a row. Porridges with the addition of nuts, dried fruits, honey and chocolate pieces will not only be a very he althy breakfast, but also very tasty. In addition, it is in the morning that you can afford a little more, because during the whole active day all the calories received will certainlyburn.

What to eat after a workout to lose weight, man?

It should also be taken into account that the diet for men and women is different. Men generally need more calories than women. And the intensity of training for the stronger sex is more often aimed at muscle growth, and not at burning excess fat. To develop the best diet and deal with problem areas on the body, a man should know what to eat after a workout to lose weight. The main element that harms the male figure is carbohydrates. Therefore, when choosing a diet, you should follow a low-carbohydrate diet with a sufficient amount of protein products and fiber. It should also be borne in mind that the male body requires more calories per day than the female.

The diet should be high in calories, with a reduced amount of carbohydrate-containing foods. What is better not to eat after a workout to lose weight for a man:

- Bakery products. A small amount of whole grain bread is allowed - about 3 standard pieces per day.

- Sausages, fatty meats such as pork. Eating lean beef or poultry is encouraged.

- Pasta and potatoes should also be reduced in the diet. Side dishes should be chosen mainly vegetable.

- Dairy products and sour-milk products with a high fat content. They should be replaced with low-fat dairy products and cottage cheese with the addition of greens or fruits.

-Fried foods.

- Coffee and alcohol.

What should a man eat to tighten his figure without losing strength, energy and vigor? What can you eat after a workout to lose weight for a man:

- Kashi. It is desirable that every morning begins with this he althy breakfast. The greatest benefits for men's he alth are in oatmeal and buckwheat.

- Seafood. In order not to lose some intellectual abilities during a low-carb diet, the emphasis should be on fish and seafood.

- Enough liquid. Mineral or table water without gas, natural juices and fruit drinks are recommended.