Do you think that because you're going to work out every day you have the right to have hamburgers, fries and soda on the weekend?
It may seem like doing bodybuilding or walking for 1 hour every day spends a lot of calories, but it is very easy to recover everything that was spent on small snacks that are not healthy.
Spending calories with physical activity depends on weight and age, because the heavier and younger, the more calories you expend. The following are some examples of caloric expenditure for a 70 kg person.
1. Cycling
Cycling is a physical activity to burn calories and get away from traffic, but think about how to hydrate after exercise because you can recover everything that was spent soon after. The ideal is to drink only water or coconut water to hydrate.
2. Swimming
Doing swimming strengthens muscles and improves heart health, but ideally after swimming the meal is rich in nutrients to regain and strengthen muscles, such as a sandwich with egg, tomato and lettuce and natural yogurt with 1 tablespoon of flaxseed.
3. Sleep
Yes, sleeping also spends calories! But before going to bed the ideal is to have a light meal, to help the body to rest and to recover for the next day. An example of a healthy supper is 1 glass of milk with chocolate and 6 crackers.
4. Take a walk
Taking the dog for a walk for 1 hour every day gives you the right to eat about 3 scoops of ice cream, and even improves blood circulation and helps reduce blood pressure. But to get these benefits, the ideal snack is a light and healthy snack, such as 1 yogurt, 4 toasted curd and 1 apple.
5. Shopping at the supermarket
Yes, going out to do the shopping has its good side! Every hour at the supermarket gives you the right to eat the equivalent of almost a whole package of popcorn, but it's best to enjoy fresh food and make a healthy meal. So, prefer a fruit vitamin accompanied by 3 nuts when you return from the supermarket, as health thanks.
6. Work out
Grooming is a great exercise to gain muscle, but post workout makes all the difference to increase muscle mass. Instead of attacking a whole packet of stuffed biscuit, you may prefer a sandwich with tuna pate and skim milk, for example.
7. Cleaning at home
Yes, cleaning burns many calories! After spending 2 hours cleaning the house, you are entitled to a full meal and can still eat dessert! On Saturday morning, after the general cleaning, a good choice for lunch is rice, beans, beef, salad and a fruit mousse. Delight, is not it?
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