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Many people set as their New Year’s resolution the challenge of losing weight and thus starting a new life, a change that would make them feel good about themselves. A month and a half after those good thoughts, some still do not start with what was promised and others are in a spiral of bad habits with which they do not achieve anything.
If you are one of those who want to start and do not know or you have been trying to lose weight for several weeks and you have no idea of the reasons why you do not achieve your goal, calm down. This is a one-way route without a return ticket and you will only see long-term results.
Being on a weight loss regimen is very difficult. Maybe you should put yourself in the hands of a specialist to choose which one is right for you. And not only that, since hiring a personal trainer can be the solution to all your sorrows. Both professionals will give you the correct guidelines to achieve your purposes. Also, if you have been exercising for a while, you can take into account some habits that you should do after the gym to continue losing weight.
Playing sports puts stress on our joints and muscles, which leads to a depletion of nutrients in the body. And although this is the main reason why we lose weight, the truth is that we must bear in mind that we must replenish energy with the right foods. What we take right after physical exercise provides what the body needs to increase our strength and endurance.
If you are one of those who thought that not eating anything afterward would make you lose more weight, you were wrong. In fact, your muscle tissue will be much weaker and it is possible that after the next workout you will cause an injury.
Say yes to protein
What you can best take, between 30 and 60 minutes after sports, is protein, although it should not be abused. In addition, it is good that you replenish your body with healthy fats (because they are also essential to repair your muscles and your joints) and carbohydrates such as legumes (although many think it is good to stop taking them, as in ketogenic diets).
What you should also take into account is what you should not eat right after playing sports. Forget processed fats because even if you are losing weight, what you eat determines the structure of your cells. Control your diet and watch the calories, you already know that if you take more than you burn you will be working for nothing.
Hydrate a lot
During exercise, water absorbs heat from your muscles and removes it causing sweat, causing your body to lose about two liters of fluids. It is necessary to replace them by drinking plenty of fluids, especially water. You can also take a special drink for athletes and thus replace the sodium and potassium that you lose while you are training.
How much to take depends a lot on weight, age, physical activity, clothes used, and weather conditions, among other things. The most advisable thing would be that you ingest at least 50% more fluids than you lost during the next six hours of exercising. If the effort is extraordinary, it is recommended that you continue hydrating for the next 24 hours to recover any deficit of fluids and electrolytes.
The last recommendation about losing weight after exercising has to do with getting a good rest. Your body, and more specifically your muscles, needs to relax after training to develop and recover properly.
Just like you warm up before, you should massage your muscles or do some stretching right after you’ve worked them. That way what you do is keep them active, which helps you keep losing weight. But not only that. Sleeping 7 to 8 hours a day is essential to fully perform any daily activity. So do not forget to have a correct sleep routine so that your body recovers and you can be in full power the next day.