Woman Lost 28 Pounds in 4 Months by Following These 4 Post-Workout Rules
You are exercising to lose weight. But did you know that your post-workout habits also play a role in how fast the pounds come off? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months by cleaning up her diet and doing a few simple things. In a new social media post, she reveals four post-exercise habits that helped her burn more fat and lose weight faster. "These 4 things have made a big difference for me, and I'm sure they will help you maximize your results," she writes in it.
Refuel with Protein
Her first tip is to refuel with protein. "After a workout, your muscles need protein to repair and grow," she writes. "I aim for 35-45 grams of high-quality protein, like chicken breast or lean ground beef, to help with recovery and muscle building," Luisana says in her post.
Eat Complex Carbs
Her next tip? Replenish glycogen with carbs. "To restore energy, I eat complex carbs after my workout," she writes. "I aim for 40-50g of carbs after my workout. My go-to are sweet potatoes, whole wheat pasta, or brown rice."
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Eat Healthy Fats
Third, she recommends optimizing recovery with healthy fats. "Healthy fats help reduce inflammation and support overall recovery, allowing you to build muscle and burn fat more effectively," she writes. "I aim for 10-15g of fats in my post workout meal. Avocado is my fave."
Stay Hydrated
Her final post-workout tip? Stay hydrated. "Drink water or electrolytes to rehydrate and support muscle function," she writes. "After my workout I drink a big glass of water and sometimes add electrolytes. Throughout the day I aim to drink half of my body weight in oz of water."
She Also Follows These Restaurant Rules, Starting with Protein
In another post she reveals her "4 rules for eating out at restaurants" that also helped her lose weight. Her first rule? Prioritize protein. "I like to think about building my meal around protein, opt for foods like grilled chicken or steak. Ask to double the protein if possible to stay fuller longer," she says in her post.
She Asks for Dressings and Sauces on the Side
She also stresses the importance of paying attention to condiments. "Keep dressings and sauces on the side. Dressings and sauces are often calorie-dense, and restaurants tend to overdo it. Having them on the side gives me control over how much I use," she says.
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Pay Attention to Portion Size
And, the size of your meal matters. "Control my portions," she says. "Restaurants portions can be huge, if that's the case, I eat half of the meal and save the rest for later, or share it with someone."
Start with a Salad
Finally, she recommends starting with a salad. "Start my meal with a side salad with dressing on the side. This gives me some volume and fiber, helps me feel full without adding many calories," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
