Exercise and Eating Afterwards

QUESTION:

I currently have 37% body fat. In the beginning of August I'd work out twice a day or work out during the day and go for a 20-30 min. run at night. This made me lose some weight quickly. I weighed 187 lbs and the last time i weighted myself i was 163 lbs. I used to work out but then I started to work out every 2 days. I feel like I'm losing my determination to lose weight and could have even gained the weight back. My ideal weight is between 120-130 lbs. Right now I have a week off school for thanksgiving and my diet Isn't great. I've been eating how i used to eat before i ever thought of losing weight. Now I feel sick after i eat cause i can feel my stomach expanding. My need/desire to lose weight and get fit has also made me join my high schools wrestling team this year. Its pretty difficult and wears me out but once i get home i stuff myself. I want to get to my ideal weight, get back on my diet, and gain muscle. Any advice? Thank you.

So, what to eat after working out to keep from stuffing yourself with crap food.....

ANSWER:  

If you simply can't control your eating you should eat foods that have a high volume/calorie ratio.  By this i mean that you shouldn't go and eat pop tarts that are extremely high in calories because they will not fill you up and leave you hungry.  Instead of eating these types of foods you should eat things like potatoes/sweet potatoes, oatmeal, eggs, lean beef/chicken, brown rice, and lots and lots of fruits/vegetables.  

The foods on this list that are carbs are high in fiber which will keep you fuller longer and will convert to glucose slowly giving you longer lasting energy.  The protein sources are high in satiety and are some of the best things you can eat to fill you up for hours.  The vegetables are also high in fiber and you can eat a ton of them for barely any calories.  Fruits and vegetables are great to eat because some will satisfy your sweet tooth and they are very low in calories.  For instance, instead of eating 2 pop tarts(400-440 calories) you could eat 3 lbs of strawberries(435 calories) which will keep you full for most of the day if you split up the portion.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.