How Not To Get Fat When You Play Sports
You can lose weight by exercising. But, we can just as easily end up with extra pounds. Here are our tips.
Slimming, it seems easy enough: we exercise, we pay attention to what we eat and farewell the pounds. Unfortunately, it’s not always that simple. Sport does not always make you lose weight. Here are the main rules to follow to make an ally.
Choose an activity that gives you pleasure
A study of exercise psychology examined 56 healthy women, the majority of whom were overweight, with an average age of 44.52 years. The researchers gave them a map describing a journey they had to make on foot in half an hour before going to eat. Half of the women said they wanted to exercise. To the others, the outing was described as an entertaining walk: the participants had to listen to music at the same time and measure the quality of the sound during the journey.
When the women returned from their walk, the researchers asked them to estimate the distance traveled, their mood and their energy expenditure. Those who had been told to exercise felt more tired and less happy than the others. Then the participants sat down to eat a pasta meal, with water or soda as a drink, chocolate cake or applesauce for dessert. Those in the exercise group took more soda and cake and consumed significantly more calories from sweets than those who had walked for pleasure.
In another experiment, the researchers followed 231 riders aged 16 to 67 who participated in a race. The more the riders took pleasure in the competition the less they compensated by food then.
Therefore, if one exercises for pleasure, one has less need to compensate then by eating sweets. This means finding ways to ensure that physical exercise is seen as entertainment, for example, by listening to music at the same time, or by talking with friends.
Educate your club in nutrition!
A small American study of the Wake Forest Baptist Medical Center focused on foods consumed by children during baseball games. Indeed, overweight and obesity among young people practicing sport is about as common as in the US national averages; Almost half of obese children (48%) would be involved in sport. This is why researchers are questioning the diet of these young people.
Participants were 51 boys aged 8 to 11 years and their families (179 adults and 83 children). The researchers documented the foods consumed by gamers and their family members for 12 baseball games in a small town in North Carolina. The majority of foods consumed (72%) were highly caloric; These included fries, sweets and biscuits. Most drinks consumed by gamers (53%) were sweet. Many foods were purchased locally. The sports environment thus encouraged unhealthy eating habits with consumption of caloric and sugary foods. Children could therefore consume more calories than they had spent in the game.
Conclusion: If you work in a team, or in a group, if you belong to a club, share your knowledge about nutrition (inevitably as you follow this site!) Around you to promote healthy food.
A snack before running? Yes but not any
A study in the Journal of Nutrition showed that women who ate high-glycemic foods (eg, chocolate bars) before exercising burned 55 percent less fat than those who consumed as much calories , But with foods with low or moderate glycemic indexes such as fruits.
The more it is intense, the better it is!
Exercise lowers the levels of ghrelin, a hormone that stimulates appetite and increases levels of YY, a peptide that suppresses appetite, according to David Stensel (Loughborough University, UK) who has done extensive work on the subject. ” Exercise does not get hungrier or encourage more eating – at least not within an hour immediately, and if the exercise was intense enough .
But, this satietogenic effect disappears an hour later. For at this time, exercise increases the insulin and leptin levels, which tend to feed, mainly in women. According to Barry Braun (University of Massachusetts) it may be because women are programmed to defend their body weight for gestation and breastfeeding.
Regular exercise is THE solution
The more you exercise, the less you are subject to the hormonal variations that can push to compensate by eating more. Indeed, the neurons that control the appetite are then more and more sensitive to signals of satiety. Researchers advise to practice at least 5 times a week to reach this level.
Beware of the desire for reward!
Studies show that after an exercise session of which one is particularly proud, one tends to reward oneself by eating. And not always what is good for the shape. Specialists recommend finding non-food rewards: buying music, having a sauna or getting a massage.
Irby MB, Drury-Brown M, Skelton JA. The Food Environment of Youth Baseball. Child Obes. 2014 Apr 18.
Alajmi N, Deighton K, King JA, Reischak-Oliveira A, Wasse LK, Jones J, Batterham RL, Stensel DJ. Appetite and Energy Intake Responses to Acute Energy Deficits in Females versus Males. Med Sci Sports Exerc. 2016 Mar;48(3):412-20. doi: 10.1249/MSS.0000000000000793.
Carolina O. C. Werle, Brian Wansink, Collin R. Payne. Is it fun or exercise? The framing of physical activity biases subsequent snacking. Marketing Letters. Mai 2014.