Why do you always feel hungry for fitness?
Point to this article must be because you have been! very! hungry! Not long after the meal began, the stomach began to yell, telling you that "you should eat again." Was it really because you had increased basal metabolism after a period of fitness, or did you not eat enough of the correct food nutrition at the correct meal time?
You drink less
Our body needs a lot of water every day to promote metabolism and waste discharge. According to the calculation of a glass of 200 ml of water, an adult woman needs about 12 cups of water/liquid (including fruits and vegetables, soups, etc.) to drink on average every day. Adult males need 16-18 cups of water/fluid per day to maintain normal body functions. Operation. If you have the habit of fitness, then you drink more water.
For every 15 minutes of exercise, it is recommended to drink 150-200 ml of water, which means if you exercise for 60 minutes, you should drink 500-900 ml of water. The best way to urge oneself to drink water is to leave the cup without leaving the room. Of course, this is not a 200ml mini water bottle. It is better to put one litre of a husband's spring into the gym.
Water can help relieve hunger in the stomach and fill it up better than empty. After you drink water or other beverages, the stomach sends false intelligence to the brain and tells you that you are full (self-deception)
Sometimes our body is not so smart. Unless we enter dehydration symptoms, we usually do not really feel "thirsty." What you think of as "hungry" may be the "low moisture warning" that the brain receives. At this time, feelings of hunger will be reduced after drinking enough water.
Tips to urge yourself to drink plenty of water:
The cup is placed within the reach of one's reach. Bring it to your car or meeting room, with a desk and nightstand ready.
Change a big glass. When we used the 200-300 ml cup, I only drank one cup of water an afternoon because I was too lazy to run into the tea room. But the big cup once filled with enough water to save the trouble of running in and out.
In the gym, if you exercise for 1-2 hours or more, prepare some sports drinks or sports supplements containing glucose. After more than one hour of exercise, muscle glycogen is consumed in a large amount, and it is especially necessary for the partner who is doing strength training to supplement glucose in order to ensure the quality and effectiveness of the next movement.
Do not eat cellulose
Cellulose is easily overlooked in diet recipes. We are thinking about the three major nutrients - carbohydrates, fats, and proteins - but our bodies also need a lot of fiber. In fact, for adult women, the recommended number of grams for daily intake of cellulose is 25 grams, and for men, 38 grams. (500 grams of spinach contains about 18 grams of cellulose)
But the amount of fiber we actually consume every day is much less: women only 15 grams, men only 18 grams!
Super Tips to urge yourself to eat more fiber:
Replace “white carbohydrates†(toast, pasta, rice, potatoes, etc.) that are commonly eaten with “colored carbohydrates†(whole wheat bread, whole wheat pasta, brown rice, and oats, etc.) in each meal. You can ingest 4-5 grams of fiber.
Another good source of cellulose is flaxseed. Every morning 3-5 scoops of flaxseed can raise a level of fiber intake for a meal.
Did not eat enough vegetables
Take at least three large vegetables a day, including green leafy vegetables, red and yellow vegetables such as carrots, beetroots, yellow peppers, and more.
Vegetables can suppress hunger, because 90% of vegetables are water, and the other is cellulose. Win-win right! Vegetables are also low-GI, low-calorie foods, so you can open your mind and eat.
Small Tips to urge yourself to eat more vegetables:
You can make vegetables (such as carrots, celery, etc.) together with the fruit and make it into juice, rub it to make vegetable egg cakes, or make vegetable sandwiches.
It can also be eaten raw as snacks in the afternoon.
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