How to Avoid Overeating During Periods of Intense Physical Training

by | Feb 27, 2017

Nicole loves to run, and has recently upped her training to include half and full marathons. While she has never run with the goal of weight loss, she has noticed that when she trains for longer races she has a tendency to gain unwanted fat around her midsection that she isn’t happy about.

Nicole’s hypothesis is that the extra fat is a result of the additional refined carbohydrates (e.g. bread and pasta) that she eats during training periods. She said that she has tried to fuel her workouts with foods that contain fewer carbs, but that she notices a negative impact on her performance.

After some investigating of her training and eating habits, Nicole and I conclude that this theory is inaccurate and that most likely culprit isn’t the pre-workout carbs but the post-workout hunger and subconscious overeating that results from intense training.

Extensive training both increases the body’s calorie demands and hunger, while weakening willpower and normal social constraints on overeating. The end result is a subconscious tendency to eat more calories than you actually need to refuel and subsequent weight gain. Achieving balance in this case is uniquely challenging.

This leads to a detailed discussion of the optimal ways to fuel her workouts and plan her post-training meals and snacks so that she doesn’t inadvertently eat more than she needs to recover and feel satisfied.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.

 

Related links:

Better Than Before by Gretchen Rubin

Mindful Meal Challenge

How Can Julie Stop Overeating at Dinner Parties?

Home Court Habits: The Secret to Effortless Weight Control

 

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5 Responses to “How to Avoid Overeating During Periods of Intense Physical Training”

  1. John Carstens says:

    I believe the problem with athletes isn’t while they are playing a sport or doing the physical work, its after. When they continue to enjoy what they used to eat, and it just goes to the belly… (men) Then the metabolism changes and well, they soon its class reunion #20 and its ‘swallowed a basketball’ look time, as my daughter says of me….

  2. Alexandra says:

    All of it sounds like BS.

    Get me to exercise I like to swim. I am poor. Then pools I have acres to are nothing i would step my foot into,

  3. Nicole says:

    Thanks so much for having me on the show!

  4. Susan George says:

    I would surely try this one. I am working out very hard bt still with less results. Thanks for sharing your approach.

  5. Ali says:

    It sounds like this runner needs to eat more protein. She talks about the all the carbs she eats and the fact that she is still hungry. I was surprised that more protein wasn’t suggested. :)

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