As the saying goes: "Weight loss is nothing more than shutting up your mouth and opening your legs." Many friends start fitness because they want to lose weight. They think that as long as they start exercising, they will increase calorie consumption and the body will naturally lose weight, but Unexpectedly, if the weight does not drop after exercise, the stomach is more likely to be hungry. What is the reason? This is because after fitness, glycogen in the muscles is generally quickly consumed, which stimulates the secretion of insulin and lowers blood sugar, thereby causing hunger. Although fitness increases exercise consumption, some bad living habits and eating habits can also increase appetite. Here are the top 10 reasons that make it easier to hungry after fitness:
1. Dehydration
This cause may be shocking. Most of the time, what you experience is not hunger, but thirst. 70% of the human body is composed of water. According to a research report in the Journal of Biological Chemistry, 73% of the human brain and heart are water, while approximately 83% of the lungs are water. Skin contains 64% water, muscles and kidneys contain 79%, and even bones are watery (31%). Therefore, you should drink 2-3 liters of water every day to reach the optimal level of your body and avoid feeling thirsty and hungry.
People sweat more when they exercise. If you are always hungry, try drinking a few glasses of water to see if the hunger pangs disappear.
2. Stress
People tend to eat more when they are overly stressed. This is a common phenomenon, and there is even a term called "stressed eating". To make matters worse, stress and anxiety are like fat magnets. According to research, rising stress levels can cause a surge of cortisol in your body.
Cortisol is called the stress hormone. Cortisol not only keeps you hungry, but also makes your body store excess fat.The principle is: when our ancestors were working, if they met a lion, cortisol would be produced, which increased fat storage, and the purpose was to allow early people to hide for a long time. So, don't artificially add unnecessary pressure to yourself.
3. Lack of protein
If you want to increase muscle while reducing body fat, protein is your best choice. Protein is an effective tool for appetite control, because it can keep you full for a long time, and it can also ensure that you resist the temptation of food.
protein works by increasing the production of hormones that signal fullness and reducing the level of hormones that stimulate hunger. If you always feel hungry, it may be that your protein intake is not enough.
4. Lack of necessary fat
For most people, especially those on diet, fat is usually considered their enemy. What he doesn’t know is that fat plays a vital role in keeping your joints and ligaments in optimal condition. It can be satisfied for a long time because of its slow gastrointestinal transit time, which means you need longer. Time to digest and stay in the stomach longer.
If you lack the necessary fat, it may also cause your hunger.
5. There are too many snacks at home
Many people can't distinguish between boredom and hunger. If you like to eat corn chips, it is not a good idea to stock some corn flakes at home. As long as you can see these snacks, it will trigger your appetite.
A study conducted by researchers at Cambridge University showed that: "visual hunger" has turned our internal organs into food that releases auxin , so, This phenomenon can lead to false hunger.
6. I love drinking too much
Many times.Some people go out with friends for a drink or two. Due to the atmosphere, they probably drink too much. A study in the American Journal of Nutrition shows that alcohol is one of the biggest drivers of excessive food intake.
Because alcohol can cause dehydration, dehydration is the first cause of our hunger, which will make us eat more. This is also the cause of many "beer belly", which of course runs counter to weight loss.
7. Bad habits when eating
Some people want to finish eating as soon as possible when eating, so they fill their mouths with food and gobble them up. Many studies have shown that people who eat fast when eating are prone to have a great appetite and a tendency to overeating. Especially artificial sweetened products and sugar substitutes can even increase your appetite more than natural sugar. The passage of time will increase the consumption of calories, so eating slowly is a good eating habit.
Most of these people have the habit of watching TV or listening to music while eating. Research proves that when you eat, your eyes and ears should focus on your food, and two minds will make you eat more.
8. Too little intake of plant fiber
Many people eat too little vegetables and fruits, which will weaken intestinal activity. Intake of appropriate amount of plant fiber can not only promote nutrient absorption, but also regulate insulin level. Green leafy vegetables are rich in vitamin K-a micronutrient that regulates insulin levels and improves the insulin sensitivity of .
Better insulin sensitivity makes it easier for your body to absorb sugar from the blood, so it does not have to consume more sugar through food. In short, eating more dietary fiber will reduce your appetite, so you don't feel hungry all day.
9. Your intestinal health is not good
Intestinal health is one of the most neglected aspects of the fitness lifestyle. Just like Rome was not built in a day, your intestinal health has not been eroded, but An unhealthy diet centered on saturated fat and sugar can damage your gut health.
An unhealthy diet will kill the beneficial bacteria in your stomach and provide a breeding ground for harmful bacteria. The flora in your intestines and stomach will often send you hunger signals, especially when your refined carbohydrate intake is too high, it will make you hungry all day, even after you have just eaten.
Obesity Magazine found that women who were severely obese continued to respond to food prompts even after eating. MRI scans of these women showed that even though they had just eaten a meal and said Feeling full, but they are still excited about the idea of eating.
10. Lack of sleep
Adequate sleep is essential to your overall health. Insomnia is usually an early sign of impaired health. Sleeping 6-8 hours a night is an important factor in appetite control because it helps regulate growth hormone (hormone that stimulates appetite).
Lack of sleep leads to higher levels of growth hormone, which is why when you don’t get enough sleep, you may feel hungry and irritable. Adequate sleep also helps to increase the level of leptin in the body, which is a hormone that promotes satiety.
To sum up: you always feel hungry after fitness may not mean that you are in a state of insufficient calories, although you feel hungry indicates that your body needs more food, but before you eat, you should know The reason for your hunger may be more about your lifestyle choices than food. Therefore, in addition to fitness, it is more important to change your eating habits. Following a diet rich in protein, fiber and fat is an effective way to maintain fullness and reduce appetite.
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