Written By: Tania Tarafdar | Updated : February 12, 2016 3:18 PM IST
If you think you will slim down faster if you skip eating after a workout, think again. According to nutritionist Priya Kathpal, eating right post-workout is imperative. She says What you burn during a workout is far less than your estimation. This overestimation leads you to believe that not only can you eat more but eat whatever you want. This is one of the major mistakes one makes. So, make sure you get your post workout nutrition right.
Diet
Early morning: Drink a glass of jeera water early in the morning. Jeera or cumin is a rich source of potassium that will aid in maintaining the electrolyte balance in your body a prerequisite for a high-intensity workout.
Breakfast: Eat a brown bread sandwich in the morning to get a healthy dose of carbohydrate and fibre. Also, eat a bowl of yogurt in the morning. Yogurt is a protein powerhouse, and it is what you need to refuel your muscles after a morning workout. This protein ice-cream can also be a killer way to fuel your workout. It will provide you with the perfect balance of protein and carbs.
Lunch: Whole grains offer loads of dietary fibre and complex carbs that can bolster your metabolism. This quinoa stir fry has it all -- simple and complex carbs, protein, potassium all that your body needs to get into a recovery mode.
Snacks: The best time to grab a snack would be 30 minutes after the workout. Eat a trail mix of almonds, peanut and raisins. Only a handful of trail mix is all you need to power up after a workout.
Dinner: Have some hot bell peppers for dinner. They contain the compound capsaicin that can boost your metabolism and curb cravings. Try this bell peppers and paneer sabzi. You can also try making this herb and garlic fish for dinner. It will not only offer a collateral caloric burn, but it can keep you full for a long time.
Exercise
At home: Running up and down the stairs at home will not only burn calories, but you will get a bonus of a toned backside. You can also perform jumping squats at home to increase your calorie burn. Don t jus exercise for 2-3 minutes. Try to stretch it for long to up your calorie burn. You can also try this squat variation to get toned and firm buttocks.
Gym: High-intensity interval training will not only help you burn calories during the workout but also after the workout. You can incorporate HIIT in all your exercise regimes, and most gym machines have the option to switch from high intensity to low intensity. Also, go for the kettlebells instead of dumbbells as just 20 minutes of a kettlebell workout will help you burn a whopping 400 calories. This kettlebell workout will help you lose weight from your entire body.
Yoga: Enrol yourself in a more rigorous yoga class such as hot yoga. Go for the past paced and more intense yoga forms like ashtanga yoga and vinyasa yoga. The longer you sweat, the more number of calories you are likely to burn.
Sleep: Make sure that you keep your phone and tablet away before you sleep. The light from these devices can hinder your sleep. Also, have a cut off time for catching up on emails and watching movies at least 30 minutes before you sleep.
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Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
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