So you go to the gym on a regular schedule to keep yourself in shape and lose a few pounds, but you’re actually gaining weight. What’s up with that?

A recent survey says 26 percent of people who go to the gym to stay in shape end up gaining weight. And it’s all in their head. It’s pretty simple: They’re exercising and working up a sweat, and then they overindulge. And a lot of the time, it’s unhealthy foods. And they’re eating before and after their workouts.

You've got to remember that exercise can’t compensate for packing in the calories. You might have a craving for a milkshake after a workout, but that can run about 780 calories. You’d have to jump rope continuously for 72 minutes to burn it off. How long do you think you could jump rope?

The key to burning fat and building muscle is eating well. And eating healthy portions. That’s probably the key. If you’re working out, you should be eating the kinds of food that will give you a boost before and after you exercise. You can have a treat once in a while, but you’ve got to change your mindset that makes you think you deserve a whole pizza after you go to the gym.

Among the best things to eat after a workout:

  • Eggs – loaded with protein.
  • Orange Juice – lots of vitamin C and potassium.
  • Bananas – potassium, plus carbs.
  • Salmon – protein and Omega-3s to rebuild muscles.
  • Blueberries – loaded with antioxidants.
  • Pineapple – contains a natural inflammatory, plus vitamin C.
  • Water – for every pound you lose in a workout, you should drink two to three glasses of water.