Many women and men who are losing weight notice that after cardio training they really want to eat. As a result, some begin to eat and weight loss does not occur. Why this happens and how to overcome yourself we will tell further.

Causes of hunger after cardio training

Cardio training includes numerous exercises for all muscle groups. With them, it actively uses both legs and arms. As a result, after an hour of practice, there is hunger.

As a rule, this is the result of burning a large amount of energy. Sometimes this is the result of doing fasting cardio, that is, doing exercises on an empty stomach and on an empty stomach.

It often happens when before cardio a person saturates his body with empty calories, that is, he does not include proteins, healthy fats and complex carbohydrates in his diet. Also, after exercise, those people suffer from hunger who overload their body, not allowing them to relax.

As a result, not only the stomach suffers, which did not receive the necessary trace elements, but the muscles also suffer the next day. It is important to approach training competently, it is better to connect professionals for this business, working with them.

Attention! Often physical hunger comes from emotions, stress, poor health. Slimming and saving beautiful figure is impossible without an appropriate positive attitude towards classes. Only with cheerfulness and happiness in the eyes can you achieve what you want. It is best to do cardio with your friends or to good uplifting music.

How to eliminate hunger and not get better?

After cardio training, there is a high risk of gaining weight as a result of eating baked goods or various diet bars. which they are not in fact. To prevent this from happening, you should take this moment into account in advance and collect a container of food for training in the gym or prepare breakfast or lunch with dinner on the table in advance.

Often the body after a workout is deceived, telling a person that he is hungry. In fact, he wants water. It is necessary to drink a glass of warm non-carbonated water 10 minutes before eating.

For a snack, it is best to use a salad filled with coarse fibers. , complex carbohydrates in the form of fruits or vegetables (it should be remembered that some fruits and vegetables are very high in calories, see the calorie table).

You can replace the salad and carbohydrates with nuts. 100 grams of nuts of different varieties will quickly satisfy your hunger. You can also try to make a fruit or vegetable fresh cocktail with a blender, but, as a rule, not everyone can eliminate their hunger. For saturation, you need to chew everything thoroughly.

Generally, cardio exercises involve all muscle groups and expend a lot of energy . As a result, a person wants not only to drink, but also to eat. To help your body and at the same time not suffer from hunger, you can use a light snack with complex carbohydrates, as well as drinking plenty of water.

Ring! It is this sound that occurs in the mind after a workout: hunger “woke up”, “stretched” and is ready to “sit down at the table”. Today, on the weight loss portal “We lose weight without problems,” we are talking about why it occurs, whether it is necessary to appease hunger or is it worth enduring. Let's work together to develop a strategy for the correct behavior in this case.

Why does training end with a strong appetite?

Many who are just starting to hone their figure complain that the training does not have time to end, as they already want something. At the same time, they try their best to endure, because it seems that otherwise the efforts in the gym will be in vain.

One of the reasons is poor diet.. Deciding to lose weight at all costs, you buy a gym membership and start doing all the exercises you can, don’t miss a single group class, and literally crawl home. And I want to eat. This is the wrong schema.

In order not to experience severe hunger after a workout, you need to eat 2 hours or an hour before it. Then hunger will arise after forty or even ninety minutes after.

Wrong time to exercise

Let's see who trains on an empty stomach:

• those who chose to study in the morning,
• those who go to work after work
• who decided that this is the right thing to do, because it will help you lose weight faster.

We note right away that such training is not only not useful, but even harmful.

• Imagine situation number one. Morning running. You haven’t eaten for about eight to ten hours anyway, it’s clear that after a run your appetite will be just brutal. And many even wake up with a feeling of emptiness in the stomach. How then, instead of breakfast, go for a run and expect that hunger will not arise?
• Situation number two. You go to class immediately after the end of the working day. That is, from four to six hours you have not eaten. We will not delve into all the processes that take place in the body at this time and are activated during exercise. Let's just say that since about the twentieth minute the body begins to feel a lack of glucose, by the time the lesson is over, it will require you to replenish the reserves.

What does training on an empty stomach lead to? The most dangerous thing is that you will want not just to eat something, but to eat something harmful, sweet, in huge quantities.

Work on mistakes

In order not to get the opposite of the expected effect, you need to eat before training.

• In the morning - at least drink a glass. It is digested once or twice and gives your body the necessary supply of glucose.
• After work - at the very end of the working day, before going to the fitness club, eat porridge or something from carbohydrate-rich fruits. For example, a banana.

Too cold

Exercising in cool temperatures also creates hunger. These are outdoor activities when it is 10 to 15 degrees Celsius. Or classes in the pool, the same water aerobics. In such cases, the energy consumption goes not just to move, but also to keep warm.

That is why after swimming a lot in the pool or doing aqua aerobics in a group, you want to eat something high-calorie, fatty. Who said that hunger is not an aunt? Aunt, and even what: with excellent appetite. Provided that you will be exercising in the cold. Then you want to throw a whole feast after such a load.

The way out of this situation is this .. If this is a pool, then let the workout not last longer than half an hour.

High Intensity Training

The feeling of intense hunger after an intense workout is due to the fact that you spend a lot of glycogen from a large amount of exercise and increased heart rate.

The way out of this situation is a measure in everything or compromises. A measure is a workout from an hour to an hour and a half, not too intense, at medium “powers”. Or a compromise: in order to immediately have a snack after class, take fruit or boiled meat in a container.

What should not be eaten and drunk, although you really want to?

When the workout is already over, you may want to, if not eat something sweet and fatty, then at least drink coffee. All this will definitely not do you any good.

What is allowed?

Training should not be a kind of border, after which everything is already, not a piece in your mouth. On the contrary, it is better to satisfy hunger. So the muscle tissue will recover faster.

The appetite-regulating neurons in the brain sense body temperature.

Those who are actively involved in sports or fitness know that after you give your best on the simulators, you don’t want to eat for a very long time. Obviously, after exercise, some mechanism is activated that suppresses appetite and hunger. But what is this mechanism?

Jay-hoon Jong ( Jae Hoon Jeong) and his colleagues at the Albert Einstein College of Medicine came up with the idea that it was all about an increase in body temperature - we warm up quite a lot due to physical activity.

Thermoregulation, like appetite, depends on the hypothalamus, a small area in the brain that controls a variety of physiological processes. Each process has its own group of nerve cells, but maybe the hypothalamic neurons that regulate eating behavior also sense temperature?

Cells that suppress appetite are found in the arcuate nucleus of the hypothalamus; their peculiarity is that they are able to directly feel the hormones and other substances that float in the blood (the brain, as we know, is protected from direct contact with the blood by the blood-brain barrier).

To find out if these neurons can respond to heat, the researchers treated them with the alkaloid capsaicin, which is found in hot peppers and which acts on heat receptors (which is why we feel how the pepper burns). In an article in PLoS Biology it is said that two-thirds of the cells of the arcuate nucleus felt capsaicin - that is, they have heat receptors and they are active.

From experiments with cells, they moved on to experiments on mice. When the animals were injected with a burning substance directly into the hypothalamus, into the region of these very neurons, the mice lost their appetite for 12 hours - they continued to eat, but ate noticeably less than usual. If heat receptors on neurons were blocked, then capsaicin did not suppress appetite.

When mice were run on a treadmill for 40 minutes, their temperature rose rapidly (including in the zone of the arcuate nucleus of the hypothalamus) and remained elevated for an hour - and the mice after “fitness” also ate half as much as mice that did not exercise. But if mice ran on a treadmill with disabled thermal receptors on neurons, then they did not have any changes in their appetite - physical education did not affect their appetite.

That is, the hypothesis was confirmed: brain cells that suppress appetite really respond to heat. (To explain why this is necessary, for example, you can do this: a lot of physical activity happens when you have to run away from someone, and the desire to eat a hearty meal here would be inopportune.)

Most likely, the same mechanism has remained with us, and here you can come up with different options for how to use it to reduce weight. Although what is there to come up with - you just need to go to the gym.

Those who are actively involved in sports or fitness know that after you give your best on the simulators, you don’t want to eat for a very long time. Obviously, after exercise, some mechanism is activated that suppresses appetite and hunger. But what is this mechanism?

Jay-hun Jongu (Jae Hoon Jeong) and his colleagues at the Albert Einstein College of Medicine came up with the idea that it was all about an increase in body temperature - we warm up quite a lot due to physical activity.

Thermoregulation, like appetite, depends on the hypothalamus, a small area in the brain that controls a variety of physiological processes. Each process has its own group of nerve cells, but maybe the hypothalamic neurons that regulate eating behavior also sense temperature?

Cells that suppress appetite are found in the arcuate nucleus of the hypothalamus; their peculiarity is that they are able to directly feel the hormones and other substances that float in the blood (the brain, as we know, is protected from direct contact with the blood by the blood-brain barrier).

To find out if these neurons can respond to heat, the researchers treated them with the alkaloid capsaicin, which is found in hot peppers and which acts on heat receptors (which is why we feel how the pepper burns). An article in PLoS Biology says that two-thirds of the cells in the arcuate nucleus have sensed capsaicin - that is, they have heat receptors and are active.

From experiments with cells, they moved on to experiments on mice. When the animals were injected with a burning substance directly into the hypothalamus, into the region of these very neurons, the mice lost their appetite for 12 hours - they continued to eat, but ate noticeably less than usual. If heat receptors on neurons were blocked, then capsaicin did not suppress appetite.

When mice were run on a treadmill for 40 minutes, their temperature rose rapidly (including in the zone of the arcuate nucleus of the hypothalamus) and remained elevated for an hour - and the mice after “fitness” also ate half as much as mice that did not exercise. But if mice ran on a treadmill with disabled thermal receptors on neurons, then they did not have any changes in their appetite - physical education did not affect their appetite.

That is, the hypothesis was confirmed: brain cells that suppress appetite really respond to heat. (To explain why this is necessary, for example, you can do this: a lot of physical activity happens when you have to run away from someone, and the desire to eat a hearty meal here would be inopportune.)

Most likely, the same mechanism has remained with us, and here you can come up with different options for how to use it to reduce weight. Although what is there to come up with - you just need to go to the gym.

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