Appetite backlash: The reason you may not be seeing results

Of the many challenges that one faces when starting an exercise program, appetite backlash can keep your gears in neutral on route to your fitness goals.

We all know the feeling after a hard workout just after you catch your breath and you realize that over the course of the last 60 minutes you now have developed a bottomless pit where you once had a stomach.

Activity stimulates the appetite. Given that calories are a lot more difficult to burn then they are to eat, once hunger strikes, you can easily undo all your hard work with a bad choice. For example a fancy coffee beverage a day can easily cancel out the calorie burn from a 5k run.

Another challenge faced is that food is so closely tied in with our reward systems that any type of physical activity will prompt us to overeat or chose a food that pulls us away from our goals. Have you ever found yourself saying “I can have that pizza I ran today”, and then indulging more than usual?

One thing to be aware of is that there is a strong physiological drive to replace expended calories – (especially in females). So the question is how do we avoid taking a step back after doing the hard work? The trick is to make your body feel fuller while gradually reducing your calorie intake. Fill up on nutrient dense and energy light foods like fruits vegetables and whole grains while limiting calorie dense foods like those that are high fat or made from refined carbohydrates. Other studies have shown that protein is integral to fullness and maintain metabolism boosting muscle loss while cutting back the calories.

A great trick for fat loss is to reward yourself with starchy carbs only after a workout when your body is looking to replace expended energy and less will be stored as fat. Aim for ¼ to 1/3 of your plate from starchy carbs and choose nutrient rich options like Quinoa, brown rice, sweet potatoes and whole grain pasta.

When fat loss is the goal, taking in less calories is as important as burning them. Keeping these points in mind will help you to avoid the potholes as you begin your fat loss journey.

Derick