Exercise and Calories: Finding the Right Balance | Kretschmer Wheat Germ
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Exercise and Calories: Finding the Right Balance

Balancing exercise and calories for optimal performanceOver- or under-estimating the calories you burn during exercise can make you sluggish during the day or cause you to gain weight. It’s important to figure out your needs and know what foods are best for maintaining a healthy calorie count to make sure your exercise and diet are working together.

Working out doesn't give you the green light to eat anything you want or skip meals because you’re trying to lose weight more quickly. Focusing on eating nutrient-dense foods such as fruit, vegetables, whole grains, Kretschmer Wheat Germ, low-fat dairy and lean protein can help you stay satiated without defeating the purpose of your workout.

According to the Department of Health and Human Services, you should devote at least 150 minutes a week to moderate exercise or 75 minutes to vigorous exercise. As you get fitter, you can increase the amount of time you spend on high-intensity workouts. Mix and match the types and intensity of exercise, spreading it out throughout the week.

If you burn more calories than you eat, it’ll be easier to lose weight. The Calorie Lab shows how many calories you burn during exercise based on your weight, type of exercise, intensity and amount of time.

Here are some tips for eating well while maintaining a good exercise regimen:

  • Eat balanced meals with small snacks in between. This helps you stay satiated throughout the day and keeps you from binge eating. Try this refreshing Double Berry Banana Smoothie for a midday pick-me-up.
  • Don’t skip breakfast, especially if you exercise in the morning. For an interesting and delicious morning meal, try this Quinoa Oatmeal with Almonds, Apricots and Wheat Germ. If your workout lasts more than one hour, you may need to bring along a mid-workout snack like a Dried Cherry, Walnut, Wheat Germ and Peanut Butter Bar.  
  • Hydrate. You get the same cue for thirst that you do for hunger. Dehydration can cause a drop in exercise performance, which ultimately reduces the number of calories burned.
  • Combine protein with your snacks and food. It helps with muscle repair and can make you feel more satisfied by reducing hunger.        

  • How do you refuel after your workout?