Losing weight by exercising? This little piece of knowledge will make your attempts more successful
If you want to lose weight by exercising more, make sure that you have already arranged what you will eat afterwards before you put on your sports or walking shoes. This piece of advice comes from American scientists from the University of Nebraska-Lincoln. The researchers discovered that making your choice before exercising ensures that you won't pamper yourself with empty calories.
The researchers had 256 test subjects work out several times. On one occasion, the subjects had to decide what kind of snack they would get after their workout before they started exercising, the other time the test subjects made that decision after their training.
The subjects could choose between an apple (healthy), a brownie (no healthy) or nothing at all.
If the subjects had to make their workout and choice, 13.9 percent chose a brownie. When the test subjects made their choice when their workout was over, it was 20.2 percent. Apparently a number of test subjects found that by working out they had earned that brownie. Compensatory eating, label the researchers.
Working out also influenced the choice for not eating anything at all. When the test subjects chose their snack before training, 12.4 percent of them chose for not eating anything at all. When the test subjects made their choice after their workout, this percentage increased to 25.2 percent. Exercise stimulates the production of appetite-suppressing hormones such as PYY, the researchers think.
"Our findings have important practical implications for individuals who are attempting to lose or control their weight through exercise, as well as for health professionals providing guidance and support to these individuals", write the researchers.
"A simple strategy such as encouraging individuals to make choices about foods that they will eat post-exercise prior to their workout may help those who are attempting to lose weight through diet and exercise pre-commit to healthier foods."
"Pre-commitment can prevent individuals from offsetting the gains in exercise-related caloric expenditure through compensatory eating."
Nutrients. 2018 Dec 7;10(12).
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