Many people, starting classes 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 gives the body a tone. But with additional loads and a hung up waste of energy, appetite also increases. And after a while you notice that the volumes and weight do not go away at all, but rather, on the contrary, are growing rapidly.
Why is this happening and how to avoid it?
We will try to understand this article.
The first thing you should understand is why weight is growing, what exactly are you gaining: water, fat, or muscle. In fact, it can be any of the above. Muscles in their texture are much denser and heavier than fat, so their growth will undoubtedly affect the weight indicators 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 the water retention in the body that can cause several kilograms gained. And given the fact that playing sports significantly increases appetite, the reasons can 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 a workout in order 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. Today, there are many methods for measuring subcutaneous fat - both independently and with the help of specialists. The most common are measurements with a 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 accurate measurement.
Workout and diet are the best way to build.
If your main goal is not only not to gain excess weight, but also to get rid of existing ones, you should pay close attention to your daily diet. It is especially important to know what you can eat after a workout in the evening to lose weight.
An ideal way to find harmony and tighten muscles is to combine training with proper nutrition, which will include the necessary amount of all nutrients and calories that do not exceed the required daily intake.
A great way to control your daily diet is to keep a nutrition diary, in which case you will quickly learn to understand what there is after a workout to lose weight. In this diary, you should enter all the calories received during the day, including from drinks. With the help of such records you can determine the amount of which foods should be reduced and which elements in your daily diet you need to increase. Since one standard diet does not exist for everyone, only by observation over time will you be able to understand what is after training to lose weight, just for you.
Foods That You Should Discard To Lose Weight
Despite the fact that the weight loss process is influenced by many factors: metabolism, personal tendency to gain weight, as well as general daily activity, some general recommendations on the selection of products do exist. Here are some tips to help you understand what is better not to eat after a workout to lose weight faster:
- products containing fast carbohydrates (chocolate bars, flour) should be abandoned altogether;
- products with a lot of sugar should also be reduced in their diet;
- foods high in saturated, animal and trans fats: butter, mayonnaise, fried foods;
- nuts and seeds, although they are very useful protein products, are very high in calories and contribute to rapid weight gain;
- coffee, tea, alcoholic drinks.
Products - Slimming Assistants
Let's try to figure out what is after training to lose weight?
After active work, you should lean more on foods containing slow carbohydrates:
- some types of vegetables;
- any greens;
- non-fat steamed, stewed or boiled meats;
- low-fat dairy products;
Drink plenty of water. It is better if it is simple 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 night rest. A sharp decrease in calories in the daily diet is also not recommended. This threatens not only apathy, loss of vitality and strength, but also some health problems.
Main mistakes
Here are some common misconceptions that should be avoided when making a diet when you start sports:
- Any kind of unbalanced diet. It is impossible to limit oneself in food before exercise and break down after it, this entails not only rapid weight gain, but also problems with the gastrointestinal tract. The same applies to the opposite option: leaning on food during the day with the confidence that in the evening, during the workout, all the extra calories will go away is a dangerous misconception.
- 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 worthwhile to introduce a fractional nutrition system after a workout in order to lose weight: you need to eat often throughout the day, but in small portions.
- Consumption of harmful foods with the hope that training will help rid the body of the harm done by this food.
- From the stereotype that is harmful after 18-00, you also have to refuse. This rule is especially relevant for women who are sure that an evening meal will harm the figure. Therefore, wondering what there is after a workout, in order to lose weight for a girl, in no case should you refuse yourself a meal at all. Since the energy expenditure has significantly increased since the start of training, the feeling of hunger will remind oneself more often. With the right choice of products, the last meal can even be two hours before bedtime, which will not affect the figure in any way.
Why is it 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, they accelerate the metabolism. Therefore, you will experience hunger much more often. In order to feel good and cheerful, and to start the next training session with renewed vigor and pleasure, you should be especially careful about your daily diet.
You should not be afraid of a significant increase in calories in your diet, because due to the fact that playing sports actively starts the metabolism mechanism, you will be able to build much faster and more efficiently than if you follow only a strict diet. Training will also help you gain confidence in yourself, become happier, stronger and more active.
How to calculate the calorie content of products?
The energy value of certain products depends on the presence of fats in them. Just 1 gram of this substance contains about 10 calories, while carbohydrates and proteins in the same amount contain only 4 calories.
What foods are the most high-calorie?
The energy value of products is influenced by many factors: the recipe, composition and method of cooking. The most high-calorie foods are those high in fat, such as various oils. No less dangerous are foods high in sugar and fast carbohydrates, such as refined sugar and baked goods. These products are also dangerous because they are quickly absorbed by the body, which is why after a short period of time you again feel hunger.
The most useful food after a workout to lose weight is a variety of vegetables, preferably without any heat treatment, legumes, low-fat steamed meats, and dairy products. But the benefits of fruits and their harmlessness are exaggerated. Due to the contained fructose, one banana, for example, can be superior in caloric content to a lean piece of palm-sized meat. Thus, an evening snack with fruits can easily surpass a full-fledged dinner of low-calorie foods in energy value .
Some rules for the right choice of products
In order to determine what you need to eat after a workout in order to lose weight, you should learn how to choose the right food products on store shelves.
- Carefully study the energy value of products when buying them in supermarkets. But keep in mind that these are the 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 food processing is considered to be frying in large quantities of vegetable oil. The most useful and safe is steaming; cooking and stewing will also not bring calories to the dish, but with this type of processing, most of the vitamins and minerals are lost, respectively, the nutritional value of the product will decrease.
- Refuse semi-finished products. As a rule, such products are prepared with the addition of a large number of preservatives and harmful additives. The energy value of such a food is also overestimated at times compared to home cooking.
- Look at the composition of the products on the packaging. It is desirable that the product is as natural as possible and contains a minimum amount of preservatives and E-additives.
How many calories are spent per day?
Once you decide on the number of calories consumed per day, you better begin to understand what there is after exercise to lose weight. But for a complete definition, these indicators must be compared with how much energy you burn during sports training, and per day as a whole. Typically, a person needs about 2130 calories per day. With active physical exertion, at least 3000 kcal is required. Of course, these are fairly 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 draw up the right nutrition schedule and the most effective training program.
When compiling your own nutritional scheme, you should consider not only what you can eat after a workout (in order to lose weight) in the evening. The menu of the remaining meals should also be compiled with maximum health benefits and minimum harm to the figure.
It is strongly discouraged to ignore such a healthy meal as breakfast. He is able to provide the necessary energy for several hours, and it is also the first meal that launches all the necessary processes in the body to give strength for the whole coming day. Therefore, the question of what is after training to lose weight in the morning is also relevant.
Various cereals are considered the best breakfast, they will provide the necessary fiber, slow carbohydrates and healthy vitamins for several hours in a row. Porridge with nuts, dried fruits, honey and pieces of chocolate will become not only a very useful breakfast, but also very tasty. In addition, in the morning you can afford a little more, because during the whole active day all the calories received will certainly burn.
What is there after training to lose weight, a man?
It should be borne in mind that the diet for men and for women is different. A man usually needs more calories than a woman. And the intensity of training in the stronger sex is often aimed at muscle growth, and not at burning excess fat. To develop the best diet and deal with problem areas on the body, you should know what a man is after training to lose weight. The main elements that harm the male figure are carbohydrates. Therefore, when choosing a diet, you should adhere to a low-carb 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 training to lose weight for a man:
- Bakery products. A small amount of whole grain bread is allowed - about 3 standard slices per day.
- Sausages, fatty meats, such as pork. Lean beef or poultry is welcome.
- Pasta and potatoes should also be reduced in the diet. Side dishes should be chosen mainly vegetable.
- Dairy and fermented milk products with a high fat content. They should be replaced with skim milk 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 his strength, energy and vigor? What can I eat after a workout to lose weight for a man:
- Porridge. It is advisable that every morning begins with this healthy breakfast. The greatest benefits for men's health are in oatmeal and buckwheat.
- Seafood. In order not to lose some intellectual abilities during a low-carb diet, emphasis should be placed on fish and seafood.
- A sufficient amount of fluid. Mineral or table water without gas, natural juices and fruit drinks are recommended.