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Hungry for More: How to Manage Post-Workout Cravings

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Understanding Your Hunger

The key to sticking with your workout and diet while dodging stomach rumblings and cravings is to understand the relationship between energy (food) and exercise and to learn to use it to your advantage. The first step is decoding where the hunger is coming from.

Happy Hunger

If you like to celebrate the end of a tough workout with a treat (Vanilla cone with rainbow sprinkles? Yes, please!), listen up. "I have many clients who think if they work out, they can reward themselves by eating whatever they want," says Dawn Jackson Blatner, RD, author of The Flexitarian Diet and a FITNESS advisory board member. That approach can backfire. "My advice is to eat back no more than half the calories you burn off during a workout. So if you burn 300 calories jogging, you have 150 calories to play with afterward." The trick is to maximize your nutritional intake in minimal calories. Rather than use those 150 calories on a vitamin drink -- the wrong move, because liquid calories won't satisfy your hunger -- a better option would be to "spend those calories on healthy, filling foods, such as a sliced apple with peanut butter, to maximize satiety," Blatner says.

Fear Hunger

On the other end of the spectrum, some women are afraid to consume calories before their sweat session, figuring they'll negate the purpose of 60 minutes on the elliptical. But working out on an empty stomach means that you won't have the energy to exercise as long or as hard, so you'll end up burning fewer calories than if you had amped up your stamina with a 200-calorie pre-workout snack and pushed your way through a tough session, says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center and a FITNESS advisory board member. "Eating something, such as a piece of fruit, before exercise may give you more energy to get through a workout," Blatner says.

Rebellion Hunger

Leaving your fuel supply depleted post-workout is similarly shortsighted. Eventually you will get hungry -- and crave fatty food. "When we're starving, our body wants to consume energy-dense food as quickly as possible," Sonneville says. So instead of spending 150 calories after the gym on a low-fat yogurt, you end up scarfing down two 600-calorie brownies a couple of hours later.

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Contoursexpres wrote:

Huh? Kids should gain more calories than they lose. They are growing. fitness gym singapore

6/4/2014 05:28:25 AM Report Abuse
Contoursexpres wrote:

Wow! You¿ve certainly done a great job by posting this bit of information for the benefit of us viewers. It¿s so great to know that the Internet is not a dumb place after all.c

5/24/2014 02:59:16 AM Report Abuse
kidsareme wrote:

It really doesn't tell you how not to over eat after the workout. This seems to be a big problem for all of us.

9/28/2012 12:16:33 AM Report Abuse
whitty_313 wrote:

No , like after u work out u shouldnt eat! Even though you totally wanna, just fill up your stomach with water and go to bed!! Youll be happy in the morning u did!

9/14/2012 09:29:58 PM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

3/4/2012 03:26:32 AM Report Abuse

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