如何在鍛煉后停止暴飲暴食

Regular exercise is a great way to your boost energy levels and improve your overall health. That's because working out can tone and strengthen your muscles, promote cardiovascular health, and help you lose or maintain your weight (via Livestrong). When it comes to proper caloric intake, however, there are many factors to consider. For instance, if your goal is to lose weight, you'll want to burn more calories than you consume. You can achieve this by increasing exercise and cutting back on calories or just by working out more.

經(jīng)常鍛煉是提高能量水平和改善整體健康的好方法。這是因?yàn)殄憻捒梢哉{(diào)理和加強(qiáng)肌肉，促進(jìn)心血管健康，幫助減肥或保持體重。然而，當(dāng)涉及到適當(dāng)?shù)臒崃繑z入時(shí)，有很多因素需要考慮。例如，如果你的目標(biāo)是減肥，你會(huì)想燃燒比你消耗更多的卡路里。你可以通過(guò)增加運(yùn)動(dòng)量和減少卡路里攝入來(lái)達(dá)到這一目的，或者只是通過(guò)多運(yùn)動(dòng)來(lái)實(shí)現(xiàn)。

If you're exercising more and unintentionally losing weight, however, you may need to eat more to increase your daily caloric intake. You can start by consuming an additional 200 calories per day and gradually increasing this amount until you achieve the desired result. You may also want to increase your calorie intake if your appetite dramatically increases in response to working out more, even if you're trying to lose weight. As long as you're still burning more calories than you eat, you should continue to lose weight. Whether or not you should eat more also depends on the duration and intensity of your workouts. Leisurely 30-minute workouts are unlikely to affect your calorie intake, but more intense hour-long workout sessions may require a slight increase in calories.

然而，如果你正在進(jìn)行更多的鍛煉并且無(wú)意中減輕了體重，你可能需要吃更多的東西來(lái)增加你每天的卡路里攝入量。你可以從每天額外攝入200卡路里開(kāi)始，然后逐漸增加這個(gè)量，直到達(dá)到你想要的效果。如果你的食欲隨著運(yùn)動(dòng)量的增加而急劇增加，即使你正在努力減肥，你也可能想要增加你的卡路里攝入量。只要你燃燒的卡路里比你吃的還多，你就應(yīng)該繼續(xù)減肥。你是否應(yīng)該多吃也取決于你鍛煉的持續(xù)時(shí)間和強(qiáng)度。悠閑的30分鐘鍛煉不太可能影響你的卡路里攝入量，但更高強(qiáng)度的一小時(shí)鍛煉可能需要稍微增加卡路里。

How to stop overeating after a workout

如何在鍛煉后停止暴飲暴食

For some people, however, eating an additional 200 calories might not feel like enough. Depending on the person, exercise can either increase or decrease post-workout appetite (via Shape). If you find yourself feeling ravenous after an intense workout session, you may find it hard to resist energy compensation. "After 45 minutes of exercise, stores of glycogen (your body's first available source of energy) in the muscles and liver are depleted. The body is hungry to refill these stores," Dr. Caroline Cederquist, a board-certified bariatric physician and founder of bistroMD, told Shape.

然而，對(duì)于一些人來(lái)說(shuō)，額外攝入200卡路里可能感覺(jué)不夠。根據(jù)不同的人，運(yùn)動(dòng)可以增加或減少鍛煉后的食欲。如果你發(fā)現(xiàn)自己在一次高強(qiáng)度的鍛煉后感到饑餓，你可能會(huì)發(fā)現(xiàn)很難抗拒能量補(bǔ)償。“運(yùn)動(dòng)45分鐘后，肌肉和肝臟中儲(chǔ)存的糖原(你身體的第一個(gè)可用能量來(lái)源)會(huì)耗盡。身體渴望補(bǔ)充這些儲(chǔ)存。”委員會(huì)認(rèn)證的減肥醫(yī)生兼bistroMD創(chuàng)始人Caroline Cederquist博士告訴《Shape》雜志。

While it's certainly important to feed and refuel your body, you don't want to end up overeating after every workout. That's why it's best to drink plenty of fluids throughout the day. Oftentimes, post-workout hunger is mostly thirst. Drinking an adequate amount of water after your workout can help quench your thirst and restore your energy levels. If you're still hungry 30 minutes later, you should eat something with protein. In addition, eating something light before you exercise can help limit your post-workout hunger. Greek yogurt or an energy bar are great options to help satiate your appetite.

雖然給身體補(bǔ)充能量很重要，但你也不想每次鍛煉后都暴飲暴食吧。這就是為什么最好在一天中喝足夠的液體。通常，運(yùn)動(dòng)后的饑餓主要是口渴。鍛煉后喝足量的水可以幫助你解渴，恢復(fù)你的能量水平。如果30分鐘后你還覺(jué)得餓，你應(yīng)該吃一些有蛋白質(zhì)的東西。此外，運(yùn)動(dòng)前吃點(diǎn)清淡的東西可以幫助你減少運(yùn)動(dòng)后的饑餓。希臘酸奶或能量棒是幫助你滿足食欲的好選擇。