If you've recently started a new running routine, you may be noticing that your stomach is growling more often than usual. It's normal to feel hungry when you get started with running 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 when they start running or even gaining weight when training for a long distance event, like a marathon.
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.
- Drink plenty of water. Dehydration can make you feel hungry, so if you get some hunger pangs, drink a glass of water. Then wait 15 minutes and see if your hunger subsides.
- 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.
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