Most people think working out and eating healthy are two different things. But they aren’t. You need one to support the other. Studies show that exercising can help diminish cravings for unhealthy foods and stop binge eating. This leads to faster weight loss, better fitness results, and an overall healthy life. Learn how to use this to your advantage with our tips in this article.
6 Ways to Get Healthy Results
1. Choose an exercise routine that you enjoy.
If you dread the idea of working out, you’re more likely to seek out a calorie-packed reward, according to 2014 research from the Cornell University Food and Brand Lab. You think, “I got through that workout, I deserve this chocolate chip cookie.” Consequently, if you actually had fun during your workout, you won’t feel the need to reward yourself for doing it with unhealthy snacks. Researchers even found that the more fun you think your workout is, the less dessert you’ll eat at mealtime and the fewer junky snacks you’ll eat throughout the day.
2. Do interval training.
When it comes to working out, a steady pace is actually a bad idea. In one study from the University of Western Australia, men who completed 30 minutes of intense exercise intervals ate up to 170 fewer calories about an hour after working out than did those who performed moderate exercise for the same amount of time. Researchers believe intervals reduce levels of the hunger-stimulating hormone ghrelin while increasing levels of blood lactate and blood glucose, both of which may suppress short-term food intake. Opt for a 1:4 rest ratio, for instance, running at top speed for one minute and then jogging at a slow recovery pace for four. That’s the ratio researchers used in the study. You will also find interval training on DVD sets like those from Jillian Michaels that emphasis interval training as part of their regimen. HIIT training (you can find videos all over YouTube) is another workout that gives more bang for your buck. You’ll workout harder, but you’ll get more done in less time.
3. Stay hydrated.
Think you’re hungry – and you just ate breakfast? Think again. Dehydration often fools us into believing we are hungry when in fact we are just in need of a little H2O. If you’re sweating it out during a workout, and not taking in enough water to make up for the loss of fluid, you can easily get dehydrated. This is where post-workout hunger comes in. Make sure you stay hydrated before, during and after your workout to make sure you replenish fluids as the exit your body.
4. Use your yoga mat.
Be aware of your body and its needs. Yoga is a great way to connect with your body and open your mind to a more mindful way of life. Practicing yoga can reduce stress and binge-eating by 51 percent. Not only can body awareness practices help you determine when you’re really hungry, they can make you more sensitive to feelings of fullness so you don’t unconsciously overeat.
5. Weight it off.
When it comes to keeping your appetite in check, weight-bearing exercises—meaning they keep you on your feet, fighting gravity—are more effective, according to a 2013 study published in Appetite. When researchers asked guys to either jump rope (a weight-bearing exercise) or cycle on a stationary bike (a non-weight-bearing exercise), they found that the jumpers enjoyed a greater reduction in post-workout appetite. It may be because weight-bearing exercises put more stress on your muscles and your bones. Lift weights, go for a run, or try a kickboxing class. You can also add the wrist or ankle weights while you are doing aerobic workouts.
6. Don’t shy away from a healthy, pre-workout snack.
Eating a pre-workout snack before a workout leads to lower levels of post-workout appetite (it will also keep your blood sugar from plummeting), according to research from Loughborough University in the U.K. Plus, if you exercise with some fuel in the tank, you’ll be better able to perform high-intensity work, which is critical to burning calories, building muscle and reducing appetite.
Source: Womens Health Magazine, Weight Loss
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