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Health & FitYou Shouldn't Eat Just Anything After a Workout If You Want to Lose Weight - 2 Experts Explain

13:05  30 august  2019
13:05  30 august  2019 Source:   popsugar.com

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If you want to lose weight , no, you probably shouldn ' t just eat anything and everything right after a workout , said Melissa Romero, MS, a registered dieitian and NASM-certified personal trainer at the Northwestern Medicine Kishwaukee Health and Wellness Center. Burning more calories than you

When you lose weight , your body fights back. You may be able to lose quite a lot of weight at first Summary A weight loss plateau may be explained by muscle gain, undigested food and fluctuations If you wish to lose weight and keep it off in the long term, focus on adopting healthier lifestyle habits.

There's a misconception that you can eat pretty much anything after a workout and it won't affect you in terms of weight loss. That's not quite true, but you can see where it comes from: It actually is recommended you eat some carbs and protein after a workout to replenish your energy stores and encourage muscle growth, and you do have a specific window where that fuel will be most helpful. You should eat after a workout regardless of your fitness goals, but it's not because of this anything-goes, calories-don't-count-because-I-worked-out idea of an "afterburn" effect. We talked to two experts to figure out what's actually going on.

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While everyone is different, and you should consider working with a dietitian to establish some goals, most low-carb diets limit carbohydrates to roughly 25 percent of your calories, explained Annie You Shouldn ' t Eat Just Anything After a Workout If You Want to Lose Weight — 2 Experts Explain .

You Shouldn't Eat Just Anything After a Workout If You Want to Lose Weight - 2 Experts Explain© Getty / pitchwayz You Shouldn't Eat Just Anything After a Workout If You Want to Lose Weight - 2 Experts Explain

Can You Eat Any Food After a Workout and Lose Weight?

If you want to lose weight, no, you probably shouldn't just eat anything and everything right after a workout, said Melissa Romero, MS, a registered dietitian and NASM-certified personal trainer at the Northwestern Medicine Kishwaukee Health and Wellness Center. Burning more calories than you consume isn't the only factor that goes into losing weight (age and hormones play a part as well), but it's true that eating high-calorie, not-so-nutritional food won't get you the best results. You might burn 250 calories in a workout, Melissa explained, "but then you go and eat a 400-calorie brownie or an extra slice of pizza. So your calories consumed are ultimately going to exceed those that you burned," making weight loss difficult.

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If I want to lose some body fat and maintain my muscle mass and strength, I eat a bit less and maintain my weightlifting practices utilizing light - weights This won’ t be ideal as after a workout your body need to repair and replenish itself and if you don’ t feed it it could end up with you losing muscle and

Related What You Should Be Eating If You Want to Lose Weight . " If you 're trying to build muscle and lose body fat at the same time, you can do it, but diet is key: focus on decreasing your overall calories slightly while still keeping your protein up," Dee suggested.

That's true even when you consider things like the EPOC effect (excess postexercise oxygen consumption), which says that you continue to burn calories after a difficult workout. "After you work out, your resting energy expenditure does go up, so your muscles are using more energy," said Linda Nguyen, MD, a gastroenterologist with Stanford Health Care. "But what you eat still goes into that energy balance."

The higher resting calorie burn doesn't mean that your body automatically uses up any calories you eat after a workout, Dr. Nguyen explained. "They're still calories that go into the equation of calories in, calories out," meaning that they can still, potentially, contribute to weight gain.

What Should You Eat After a Workout For Weight Loss?

That doesn't mean that you shouldn't eat anything after a workout if you're trying to lose weight. For intense workouts that last for 30 to 60 minutes, Romero said, "you have about a 30-minute window after the exercise to consume, ideally, some carbohydrates and protein." That window fluctuates depending on who you ask (some dietitians say you can wait up to an hour and half to eat) but the rationale is the same.

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Just like spicy foods, Neverusky recommends skipping anything that is hard to digest—like a thick “Consuming high amounts of sugars also will work against you if you are trying to lose weight “ After a tough workout , you need calories, high-quality carbohydrates, and protein. If you fill up on

If you 've just worked out , don' t even think about skipping out on food. "During a workout , especially one involving strength training, you are breaking down muscle and creating small micro tears," Rebecca Gahan, certified personal trainer and owner and founder of Kick@55 Fitness in.

Eating carbs helps to replenish your glycogen stores, which is where your body stores the glucose it gets from carbs. That keeps your energy up and may help you avoid overeating or endless snacking later in the day. The protein helps you build muscle, which boosts your metabolism and helps you burn more calories at rest. In the long run, therefore, a healthy post-workout snack can actually help you lose weight.

Romero recommended a carb to protein ratio of 3:1 for your post-exercise snack. Try foods like:

A piece of fruit with nut butter

Chocolate milk

Whole wheat crackers with cheese

A protein bar or shake (try one of these low-carb protein bars we like for weight loss)

You can and should eat after a workout, but if you're looking to lose weight, try to avoid using it as an excuse to eat unhealthy foods that might hinder your results (think processed snacks and high-sugar products). Instead, look for healthy, filling post-workout snacks or meals that'll fill you up, help you recover, and aid in whatever fitness goals you have, weight loss included.

Related video: Meals with at least 20 grams of protein [via Cooking Light]

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Step 2 : Eat Whenever You Want . Losing weight is based on how much you eat and not what you eat so I’m not going to talk about how great intermittent fasting is for fat loss right now, just go to 1 of The most important things when it comes to losing weight is how many calories you eat but on the

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