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Christine Luff

How Can I Avoid Feeling Hungry?

By January 6, 2009

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Running can definitely be a great weight loss tool, but one big complaint I frequently hear from runners is that they're always hungry and therefore tempted to overeat. It's normal to feel hungry when you start a new exercise regimen or you increase your exercise frequency or intensity. You're burning more calories, so your body needs to take more in. It's one reason why some people find themselves not losing weight or even gaining weight when they start running.

Here are some ways you can avoid feeling hungry, with overindulging, and hopefully lose weight in the process:

  • Get lots of healthy, high-fiber foods in your diet. Most high-fiber foods require more chewing, which helps to satisfy hunger. High-fiber foods are usually bulky so they fill up your stomach faster and can also delay the time it takes your stomach to empty. Also, many high-fiber foods are low in calories, so you can satisfy your hunger with fewer calories.
  • Try eating five to six small meals as opposed to three large ones during the day. Eating more frequent, smaller meals helps keep you full, and lets you stay in control.
  • Slow down when you're eating. If you eat quickly, you'll eat extra calories while your body is figuring out whether it's hungry. If you eat slowly, your brain will start sending signals to stop eating at the right time.


January 7, 2009 at 6:15 pm
(1) jh says:

I also want to mention that you might need to up your protein (lean) a bit when you are working out so much–it will help you feel a bit fuller. Also, dehydration will make you feel hungry so make sure to up the water you are drinking. And start to be okay with not feeling full all the time, if you know you are getting all the nutrition you need. In our culture, we think we are hungry if we are not satiated completely. Remember, in yogic philosophy, the rule of thirds–after you eat your stomach should be one third full of food, one third full of water, one third full of air. Learn to be okay with this. And if you still are gaining weight, try resistance training since it will speed metabolism in a way that running alone cannot. Add pushups, sit ups and weight lifting to your routine. Twenty minutes a day can make all the difference.


February 21, 2009 at 12:37 pm
(2) Daniel Nielsen says:

Thanks for the article. I have exactly this problem, always feels hungry.

February 21, 2009 at 12:55 pm
(3) running says:

great, glad it’s helpful!

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