A lot of exercise makes pounds disappear in the long term, so the common assumption.
But more exercise can also increase the number on the scale, reveals a nutrition expert.
Do you do endurance and weight training several times a week?
This strengthens your heart and circulation, prevents chronic diseases such as diabetes and builds muscles, which relieves the joints.
Another argument for many people to go to the gym or the swimming pool more often: Sport has a positive effect on body weight, increases the basal metabolic rate and is considered the best way to lose excess weight.
Have you been doing more sport recently, but the scale still shows a few pounds more?
This could be due to an increase in muscle mass.
This weighs heavier than fatty tissue.
But another reason is also possible.
So-called compensatory eating can even lead to us gaining weight – despite exercising.
+
Anyone who does a lot of sport and is healthy usually has no problems maintaining a normal weight.
© Javier Sanchez Mingorance/Imago
Don't miss anything: You can find everything to do with health and well-being in the regular health newsletter from our partner Merkur.de
Lose weight with sport: Plan before training what you will eat afterwards
Nutritionist Professor Karsten Köhler from the Faculty of Sports and Health Sciences at the Technical University of Munich explains it in the Spiegel interview as follows: “Unfortunately, the fact that the kilos tumble through sport is not automatic.
We just found in a study: after physical exertion we want to eat more and we eat more impulsively;
That means: Basically, we don't care what we eat, we just want to satisfy our hunger as quickly as possible.
This compensatory eating can actually cause us to gain weight despite exercising.”
According to Köhler, those who want to lose weight through sport should consider what they want to eat afterwards before training.
This would prevent impulsive eating behavior that boycotts the diet.
It doesn't matter whether it's porridge that has already been mixed or the Tupperware with the leftovers from the previous evening's meal: If you know before you exercise what you'll eat afterwards, you're less likely to fall prey to an unhealthy craving.
Build muscle mass: sports that give you a toned body
Build muscle mass: sports that give you a toned body
Training on an empty stomach stimulates fat burning
It doesn't work out well on a full stomach.
Fat burning cannot start immediately either: “Anyone who exercises on an empty stomach, on the other hand, increases the percentage of fat burning.
The body then immediately tackles the fat deposits, which is actually what weight loss is all about," says nutrition expert Köhler.
Training on a full stomach means that the body draws its energy from the carbohydrates you eat first and not from stubborn fat deposits.
However, Karsten Köhler admits that you should definitely eat something before intensive training or a competition, because in these cases the body is dependent on carbohydrates for rapid energy production.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
Rubric list image: © Javier Sanchez Mingorance/Imago
