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.
- Try eating five to six small meals as opposed to three large ones during the day. If you wait too long for a 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.
