如何在锻炼后停止暴饮暴食

Regular exercise is a great way to your boost energy levels and improve your overall health. That's because working out can tone and strengthen your muscles, promote cardiovascular health, and help you lose or maintain your weight (via Livestrong). When it comes to proper caloric intake, however, there are many factors to consider. For instance, if your goal is to lose weight, you'll want to burn more calories than you consume. You can achieve this by increasing exercise and cutting back on calories or just by working out more.

经常锻炼是提高能量水平和改善整体健康的好方法。这是因为锻炼可以调理和加强肌肉，促进心血管健康，帮助减肥或保持体重。然而，当涉及到适当的热量摄入时，有很多因素需要考虑。例如，如果你的目标是减肥，你会想燃烧比你消耗更多的卡路里。你可以通过增加运动量和减少卡路里摄入来达到这一目的，或者只是通过多运动来实现。

If you're exercising more and unintentionally losing weight, however, you may need to eat more to increase your daily caloric intake. You can start by consuming an additional 200 calories per day and gradually increasing this amount until you achieve the desired result. You may also want to increase your calorie intake if your appetite dramatically increases in response to working out more, even if you're trying to lose weight. As long as you're still burning more calories than you eat, you should continue to lose weight. Whether or not you should eat more also depends on the duration and intensity of your workouts. Leisurely 30-minute workouts are unlikely to affect your calorie intake, but more intense hour-long workout sessions may require a slight increase in calories.

然而，如果你正在进行更多的锻炼并且无意中减轻了体重，你可能需要吃更多的东西来增加你每天的卡路里摄入量。你可以从每天额外摄入200卡路里开始，然后逐渐增加这个量，直到达到你想要的效果。如果你的食欲随着运动量的增加而急剧增加，即使你正在努力减肥，你也可能想要增加你的卡路里摄入量。只要你燃烧的卡路里比你吃的还多，你就应该继续减肥。你是否应该多吃也取决于你锻炼的持续时间和强度。悠闲的30分钟锻炼不太可能影响你的卡路里摄入量，但更高强度的一小时锻炼可能需要稍微增加卡路里。

How to stop overeating after a workout

如何在锻炼后停止暴饮暴食

For some people, however, eating an additional 200 calories might not feel like enough. Depending on the person, exercise can either increase or decrease post-workout appetite (via Shape). If you find yourself feeling ravenous after an intense workout session, you may find it hard to resist energy compensation. "After 45 minutes of exercise, stores of glycogen (your body's first available source of energy) in the muscles and liver are depleted. The body is hungry to refill these stores," Dr. Caroline Cederquist, a board-certified bariatric physician and founder of bistroMD, told Shape.

然而，对于一些人来说，额外摄入200卡路里可能感觉不够。根据不同的人，运动可以增加或减少锻炼后的食欲。如果你发现自己在一次高强度的锻炼后感到饥饿，你可能会发现很难抗拒能量补偿。“运动45分钟后，肌肉和肝脏中储存的糖原(你身体的第一个可用能量来源)会耗尽。身体渴望补充这些储存。”委员会认证的减肥医生兼bistroMD创始人Caroline Cederquist博士告诉《Shape》杂志。

While it's certainly important to feed and refuel your body, you don't want to end up overeating after every workout. That's why it's best to drink plenty of fluids throughout the day. Oftentimes, post-workout hunger is mostly thirst. Drinking an adequate amount of water after your workout can help quench your thirst and restore your energy levels. If you're still hungry 30 minutes later, you should eat something with protein. In addition, eating something light before you exercise can help limit your post-workout hunger. Greek yogurt or an energy bar are great options to help satiate your appetite.

虽然给身体补充能量很重要，但你也不想每次锻炼后都暴饮暴食吧。这就是为什么最好在一天中喝足够的液体。通常，运动后的饥饿主要是口渴。锻炼后喝足量的水可以帮助你解渴，恢复你的能量水平。如果30分钟后你还觉得饿，你应该吃一些有蛋白质的东西。此外，运动前吃点清淡的东西可以帮助你减少运动后的饥饿。希腊酸奶或能量棒是帮助你满足食欲的好选择。