5 mistakes that make you gain weight even though you exercise regularly in the morning

But strangely, even though you exercise a lot and regularly, your weight not only does not decrease but even increases. Why does this phenomenon occur?

Food is the source of energy for the body to function, so if you exercise on an empty stomach, you will most likely fall into a state of extreme cravings at the next meal.

Nutritionist Reema Kanda of Hoag Orthopedic Institute in California pointed out: “When you wake up after a long night's sleep, your body has burned all the food you ate in the evening, so your blood sugar level is very low. Your body will have to use carbohydrates stored deep in the body, or use glycogen to provide energy for the body to function. As a result, you will crave food to death, especially the feeling of craving for sweets will invade you to be able to regain the lost glycogen reserves and increase blood sugar levels.”

Fix it: About an hour before you exercise, eat a 100-200 calorie snack that contains protein and carbs. You can also eat a banana with nut butter, some yogurt, and whole-grain cereal.

Being able to wake up early in the morning to exercise is commendable, provided you get a full 8 hours of sleep beforehand.

Lack of sleep can cause changes in metabolism that make you hungrier than usual. A study by the Mayo Clinic showed that if you sleep less than 80 minutes the night before, the hormones leptin and ghrelin, which stimulate hunger, will be more active, so you are likely to eat 550 more calories at a meal than usual.

Correct your mistake by: Everyone's sleep needs are different, but here's a good rule of thumb: if your workout requires you to wake up an hour earlier than usual, go to bed an hour earlier the night before.

Mistake #3: Eating too many carbohydrates after exercise

Experts say that what you eat after a workout can have a big impact on your appetite for the rest of the day. The type of carbohydrates you consume is important, whether you use them to replenish depleted glycogen stores or provide extra protein to repair depleted muscles.

High doses of refined carbohydrates will cause insulin levels in the blood to increase and cause blood sugar levels to drop, thereby causing hunger that will last throughout the day.

Correct your mistake by: Within 1 hour of your workout, eat a small snack or a full breakfast depending on when and how long ago you last ate.

Either way, you still need to get enough protein and unrefined carbohydrates, such as whole grains, fruits, and vegetables.

The combination of carbs and protein will quickly replenish and repair your muscles, so your body will have no reason to keep craving more.

Mistake #4: Not drinking enough water

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It is easy to confuse hunger with thirst. After every workout, you will feel very thirsty. This is inevitable because after 8 hours of sleep, you have not drunk anything, and after waking up, you are also sweating.

Correct your mistake by: Drink a glass of water before you exercise. Remember that your urine after exercise should be pale yellow, not dark yellow. Once you get to the gym or yoga studio, make sure you drink water first and drink regularly. Never drink water when you are thirsty, drink before you are thirsty.

Mistake #5: Consuming too few calories

When you exercise in the morning, you will feel like you are taking in fewer calories. And not eating enough in the morning will result in you being hungry and eating a whole pizza, even if you only intended to eat a little bit in the first place.

Correct your mistake by: Eating nutritious meals: unrefined carbs, fiber, protein, healthy fats. It's best to eat at least 1,200 calories to avoid post-workout hunger.

Don’t let these mistakes ruin your morning workout. Make sure you eat breakfast, get enough sleep before your workout, and stick to a healthy diet for the rest of the day.