Hi there,
this is Jonathan Clark from Lose Weight For Scotland – it’s my mission to Crush
Obesity, Add Years To Your Life & help you to Look Good Naked! I challenge Scots to lose 10 lbs of fat or
gain 10 lbs of muscle, even if they’ve tried everything else, and it’s
guaranteed. One of the questions I get
asked all the time is I started exercising regularly, but I’m actually gaining
weight. What’s going on?
A: This is
not unusual. Newbies are often surprised to discover how easy it is to put on
pounds even when you start exercising. Starting an exercise routine almost
always requires more effort, which boosts the number of calories you burn as
well as your appetite. Your body is trying to help fuel your increased
activity. It's worse for women: Researchers
at the University of Massachusetts discovered this heightened sense of hunger
is stronger in women than men because exercise accelerates the production of
appetite-regulating hormones, prompting them to eat more; men, it turns out,
aren't as susceptible to these changes.
Pay attention to whether you’re hungry,
thirsty, or simply giving in to cravings or feelings of entitlement. When your
body truly needs food, you'll experience fatigue, a rumbling stomach, or hunger
pangs that accumulate over time. That’s
DIFFERENT from a craving.
To keep
cravings at bay, remove temptations from your sight—if biscuits aren't on the
kitchen shelf, chances are they won't call your name. You can also try a
diversion, such as taking a walk; studies have shown that a brisk 15-minute
walk reduces chocolate cravings. Or use your stopwatch as a tool: Force
yourself to wait 20 minutes before giving in. Usually after 20 minutes have
lapsed, the urge is no longer as strong.
And try to avoid falling into the
"I deserve it" mind-set. A 30-minute walk does not entitle you to
inhale an entire pizza. You have to
avoid eating above and beyond what you need for recovery and wiping out the
calorie deficit that you created during a workout—so make smarter food choices
all day.
Eat mostly whole, minimally processed foods rich in carbs, fiber, and
protein. The latter two take longer to digest, keeping hunger at bay and
helping you avoid eating more than you should. High-fiber foods (vegetables,
fruits, grains) are often low in calories but filling, making them great for
weight control. Don't fill up on carbs
from processed grains and sweets. Instead, carb-load with whole grains like
brown rice and quinoa, which are more filling and nutrient-dense. And be sure
to track what you eat: In general people tend to vastly overestimate the number
of calories they burn, and underestimate the number of calories they consume.
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