SHAPE_OCTOBER_2016
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
weight loss<br />
Eat within<br />
an hour of<br />
exercising or<br />
you’ll tear<br />
into all the<br />
food you<br />
can get your<br />
hands on.<br />
Control your raging<br />
postexercise hunger<br />
You work out. Great. But then<br />
you’re ravenous. Which can<br />
make you frantically eat back the<br />
calories you burned. There are<br />
ways to prevent those hunger<br />
pangs though. Here’s the plan.<br />
By LISA HANEY<br />
I<br />
It’s the catch-22 of exercise.<br />
You sweat, burn off calories—<br />
and then want to inhale every<br />
single thing in sight. Sometimes<br />
your rampant appetite kicks in<br />
fairly soon after you finish your<br />
workout, but often it strikes<br />
hours later or even the next<br />
morning, says sports nutritionist<br />
Lauren Antonucci, R.D.N.,<br />
the director of Nutrition Energy<br />
in New York City.<br />
In fact, studies show that<br />
most workouts actually make<br />
you less hungry at first. “During<br />
and right after exercise, the<br />
hunger hormone ghrelin is suppressed,<br />
while PYY, a satiety<br />
hormone, is elevated,” explains<br />
Barry Braun, Ph.D., the head<br />
of health and exercise science<br />
at Colorado State University.<br />
“But then your appetite comes<br />
back to get you at some point,”<br />
Antonucci says. That’s why<br />
you’re voracious the day after<br />
a long run. And, she adds,<br />
you’ll really notice this rebound<br />
effect whenever you amp<br />
up your routine, like training<br />
for a race or starting intense<br />
CrossFit sessions.<br />
Fortunately, you can make<br />
smart tweaks to your routine<br />
to prevent sabotaging all<br />
your efforts. Experts explain:<br />
28 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM Photograph by PETER ARDITO
Change language