1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

How Can I Not Feel Hungry all the Time?

By

Updated June 16, 2014

Northumberland, UK
Echo/Cultura/Getty Images
Question: How Can I Not Feel Hungry all the Time?
"I'm trying to lose weight by running, but all the exercise is making me feel hungry all the time. How can I feel satisfied without gaining weight?"
Answer: 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. Here are some ways you can avoid feeling hungry, without 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. Whole grains, vegetables, and fruits are great sources of fiber.
  • Spread out your calories by eating five to six small meals as opposed to three large ones during the day. If you wait too long for a large meal, you'll be starving and tempted to overindulge by the time you eat. Eating more frequent, smaller meals helps keep you full, and lets you stay in control.
  • Slow down when you're eating. It takes our body about 20 minutes to realize that it's full. If you eat quickly, you'll eat extra calories while your body is figuring out whether it's hungry. By the time your body realizes that it's full, you've already eaten more than you needed. If you eat slowly, your brain will start sending signals to stop eating at the right time. This is another reason to spread your calories out during the day -- you won't be starving when it's time to eat, so you'll take your time eating.
Also see: Frequently-Asked Questions About Running and Weight Loss
Healthy Snacks for Runners
Related Video
Proper Running Form-Gait
Ab Workouts for Runners
  1. About.com
  2. Health
  3. Running & Jogging
  4. Running and Weight Loss
  5. Running and Weight Loss - How to Avoid Feeling Hungry

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.