If the words "I workout so I can eat" or some variation haven't slipped out of your mouth, you probably know someone who's uttered this statement. Exercise is a great way to help regulate weight without feeling like you have to restrict your diet. However, many people find it difficult to balance exercise and eating habits. Whether your appetite grows when you're on an exercise program, you make excuses to eat poorly because of exercise, or you can't seem to keep on a healthy eating plan while active, balancing nutrition with a workout plan is key to maintaining a healthy weight. Following are some tips for common problems dealing with eating and exercise.
Problem: Once I start an exercise program, I feel ravenous.
Solution: An exercise program will kick start your metabolism, so it is common to feel hungrier than usual. Increasing your caloric intake is important so you don't feel deprived, but make sure you're not eating more calories than you burn from your workouts.
Increasing your protein intake will help keep you full longer as you continue an exercise program. Also, if you continue to feel hungry, filling up with fibrous foods, such as fruits and vegetables, will help you feel fuller without the added calories.
Make sure you drink water. Often, dehydration manifests as hunger. So before you pick up that bagel, drink a glass of water and see if that helps satiate your hunger.
Problem: I exercise so I don't have to pay attention to what I eat.
Solution: Exercise does burn calories, but if you use it as an excuse to eat whatever you want, you can easily consume more calories than you burn. Even though your caloric needs are higher, so are your nutrient needs during an exercise program. This means that you can eat more, but you need to eat foods high in nutrients and vitamins too.
Problem: I treat myself without guilt because I exercise.
Solution: Rewarding yourself after you work hard is a great way to give positive reinforcement to an activity like exercise. But if you're constantly rewarding yourself with food, your exercise isn't going to give you the results you are looking for.
While food is a nice reward every so often, find other ways to reward yourself that don't involve food. Treating yourself to a bath, time to read a good book, or whatever else you enjoy will help you balance exercising and eating.
Problem: When I start exercising to aid in weight loss, I end up bingeing on food because I get so hungry.
Solution: Often when starting a diet and exercise program, we try to eat less and exercise more. This can lead to overeating and bingeing on junk food-the last thing we want when trying to become healthier! Bingeing often occurs because of caloric deprivation. When you eat too little throughout the day then exercise, the body feels deprived and needs calories. When the body is to this point, you crave sweets and fats instead of eating healthier options, and tend to eat more because of hunger.
Eating more often throughout the day can help curb the tendency to binge later on. Make sure to include proteins, fats, and carbohydrates in each meal, which will help you feel full and satisfied. Ignoring one of these macronutrients-main nutrients the body needs-can lead to hunger and cravings.
You also want to have something before and after your workout. Eating light before your workout gives you energy, and eating after replenishes your energy stores and helps rebuild and repair the body. Eating something small after your workout will also help stave of extreme hunger a few hours later.
When building an exercise and nutrition program, it is important to remember that mindfulness is key to maintaining a healthy weight and managing diet and exercise. Paying attention to how your body feels and what you are eating can help you understand your habits and make positive changes.
