A healthy, well-balanced diet not only provides your body with vitamins and minerals, it also helps you lose weight, refuel and repair and rebuild muscles used during exercise. Exercise burns a lot of calories, as well as fights many serious health complications and diseases, including diabetes, heart disease and certain cancers. There are many steps you can take to watch what you eat before and after working out -- which will help ensure you exercise and not overeat. Talk to your doctor to determine the diet and calorie plan right for you and your weight loss goals.
Step 1
Eat a healthy, well-balanced diet. Healthy foods, like fruits and vegetables, contain fiber, good-for-you fats, like omega-3, and protein that make you feel full for a longer period of time.
Step 2
Pay attention to portion sizes. Read the nutrition label to find the serving amount and use only that much of food. Use small plastic containers or zip-top bags when making snacks or lunch.
Step 3
Take your time when eating. Reduce the amount of distractions in your eating environment. That way you will be able to tell when you start to feel full.
Step 4
Drink water throughout the day as well as before, during and after exercise. Often, being thirsty is confused with being hungry. Water not only helps flush toxins and waste out of our body, it also helps you feel full, keeps you hydrated, boosts energy and helps avoid headaches.
Step 5
Prevent hunger while you exercise. Eat a granola bar, fresh fruit or whole grain bagel an hour or so before you exercise.
Step 6
Exercise according to your fitness level. If you are new to working out, start off with light and easy exercises, such as a casual walk around the neighborhood. As your fitness levels improve, add more time and intensity to your exercise routine, as well as upgrade to more difficult workouts, including swimming, bicycling or rock climbing.
Step 7
Eat within two hours after you exercise. Meals that contain protein and carbohydrates will help your muscles recover and restore energy. Eat a grilled chicken salad, a peanut butter sandwich or lean meats with vegetables.
Tips and Warnings
- In order to allow your body time to rest and recover, refrain from spending too many hours at the gym. Overtraining may result in serious injuries and health complications.
- Overtraining not only makes you hungry, it is also dangerous to your health. Signs of overtraining include excessive fatigue, loss of appetite, mood swings, inability to sleep and chronic aches and pains.
References
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- Mayo Clinic: Fitness Programs: 5 Steps to Getting Started
- Mayo Clinic: Office Exercise: How to Burn Calories at Work
- HelpGuide: Healthy Eating
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Mayo Clinic: Eating and Exercise: 5 Tips to Maximize Your Workout
- American Council on Exercise: Top 10 Signs You're Overtraining
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