Sometimes, exercise does not seem to be worth the effort when after a workout you tend to feel very hungry that you could eat a horse.  So the burned calories might be replaced by more calories—this time doubled or even tripled.  If that’s the case, then you really have a problem.

It has not been proven yet that exercise causes overeating, but if you noticed that this is exactly what’s happening to you, here are some tips on how to avert exercise-induced overcompensation with food:

1. Eat intuitively, consciously and only until you take the edge off your hunger. The “hara hachi bu” principle (eat only until 80% full) should become your mantra.

2. Make an especially concerted effort to eat healthily and judiciously post workout. Either a solid or liquid meal as soon as possible after your session is ideal. A protein shake is nice and easy. Aim for about 0.25g per pound of target weight of protein, and about 0.5g per pound of target body weight for carbs. A solid meal works well too: an open-face tuna sandwich on whole grain bread; chicken with veggies and rice (white/brown/wild).

3. If you find you are ravenous after workouts, try eating anywhere from 30 to 60 minutes before exercising. This can help curtail post workout munchies. The closer to your workout you eat, the less important the post-workout meal becomes Also, keep in mind that individual comfort level is crucial here – some people feel nauseated and just plain “yucky” if they eat too close to a workout (many early morning exercisers can’t handle a pre-workout meal of any size).

4. Protein up: eating adequate protein will help reduce hunger and subsequently caloric intake. Protein intake is supremely important around workouts anyhow, so it only stands to reason that it will help put the breaks on overeating after exercise sessions. Keep your protein intake somewhere around 1g per pound of target body weight.

5. Most importantly (and this is somewhat of a reiteration of #1), keep tabs on your diet throughout the day. Ultimately, calorie intake over the course of the day is what matters most. Start logging your food intake and make adjustments as necessary.