Don't Overcompensate
This last secret weapon isn't necessarily a function of the body so much as a function of what you do after your workout. It's fairly common to overcompensate for exercise without even being aware of it, which can compromise your attempts to lose weight if you're not paying attention. The most common ways we overcompensate include:
- Eating more calories. When you start exercising, you may eat more calories to offset that extra energy expenditure. Some people do it because they're hungry and others because they feel they can reward themselves by eating what they want.
- Resting more. Another way we overcompensate is by moving around less after the workout. Again, this is something you may do without even being aware of it. If you work hard for a 45-minute run and then reduce your usual activity after that, you reduce the effect of that workout on your weight loss goals.
Maximize It
To get the most out of your workouts, pay attention to what you do the rest of the day by:
- Keeping a food journal. Tracking your meals and calories is a simple way to make sure you're not eating more to offset your workouts. On the other hand, if you're starving, you may need to add more calories to avoid being miserable (no one likes to go hungry all the time) and to make sure you're getting enough fuel for your workouts.
- Keeping an exercise log. You can track your workouts and progress while maintaining an awareness of how active you are on the days you exercise. Do you tend to nap after a tough workout rather than doing normal activity? You may need that nap but, if so, be aware that you're not burning quite as many calories as you would if you got up and moved around.
It's easy to get in a rut with exercise and forget the many small things we can do each day that will add challenge and, sometimes, help burn more calories so we can accomplish weight loss goals. The key is to incorporate small changes on a regular basis and get the most we can out of our time and our workouts.
