Overeating After Exercise: Why It Happens and How to Avoid It

It’s a momentous occasion when you start a new exercise program. As daunting as it may be to go to the gym after so many years, you will likely adapt very quickly, finding the exercises you like most and even enjoying the gym after a great session. Patients who wish to maximize their weight loss will perform various exercises, including cardio and strength training, and some classes that may include yoga, Pilates, other stretching modalities, and even group fitness programs. No matter what exercise you ultimately choose to perform, it’s likely that you will start to feel a bit hungrier once you’re done. There are a couple of reasons for this, and there is the possibility that you will overeat as a result, so let’s jump right into what needs to be done.

You Are Burning Calories, and Your Body Wants to Replenish Them

When you work out, you burn calories, and if you are at a deficit in what your body is used to, your body will naturally want to restore equilibrium by adding more calories to your diet. This hunger will subside eventually, but in the beginning, you must choose what you eat and when you eat it very carefully to ensure you’re giving your body what it needs and not much more. One way to ensure you won’t overeat is to prepare your post-workout meal before you go to the gym. This will remind you how much you should be eating, and assuming that’s where you stop, you will drastically reduce the risk of overeating.

Head Hunger

You may have heard of a phenomenon known as head hunger. Head hunger occurs when you feel hungry but your body is instead dehydrated and craving liquid. Head hunger is quite common after bariatric surgery, especially in patients who do not consume their requisite daily water or liquids.

Note: if you haven’t seen our blog on this topic, 64 ounces of liquid daily may not be enough, especially if it is a particularly warm or cold day or you are working out hard. Aim to consume 8 to 12 ounces at a time regularly throughout the day. Be mindful that you are already dehydrated if you feel thirsty.

Avoiding head hunger after the gym is relatively easy. Be sure to bring plenty of water and drink it as needed. Your body may be slow to say you need more hydration, so if you are working out vigorously, stay ahead with regular sips.

Get Enough Protein

Your body needs carbs and protein to recover from your workout. Have a measured protein/carb combination meal within 30 minutes of your exercise after a workout, known as the “anabolic window.” This is when your muscles are best able to absorb nutrients.

Don’t Overdo It

Another significant concern many of our patients find out the hard way is that your weight loss journey is a marathon, not a sprint. Both in a literal and figurative sense. When you start your new program, scale up slowly – in other words, don’t try to break any records for the hundred-yard dash right from the beginning. Work slowly to ensure you don’t get injured. If you are exhausted and lose some of that willpower because you’ve overworked yourself, you may be more inclined to eat more than you should.

The Bottom Line

Ultimately, when we try something new, especially something good for us or that pushes us harder than usual, we tend to want to cheat a little bit. The problem is that a little can often turn into a lot. Be mindful of the calories you consume after your workout; remember that the calories you consume may be significantly more than the calories you burn. Consider that an hour of walking or 20 minutes of running consumes about 200-250 calories, yet you could eliminate those calories by not eating the other half of a healthy sandwich.

You may also wish to speak to your exercise physiologist or nutritionist to learn more about what foods and drinks you should consume before, during, and after your workout. Optimizing your consumption will not only maximize your workout, allowing you to build more muscle, but also ensure that you minimize your consumption of less good foods.