Is Exercise Making You Hungry?

Do you find yourself ravenous on the days you work out? You may end up eating more calories than what you burned off in your workouts! While your intention may be to lose a few pounds, this increased hunger can actually make you gain weight if you aren’t careful. Check out my tips on how to control your hunger.

Why does exercise increase hunger?
Your body needs adequate nutrients, especially if you are working out. We’ve all heard the expression that “your body is like a car – it needs fuel in order to run”. So your body will need a little more fuel when you are working out. And – if you don’t give it the right fuel at the right time, your body will run out of steam. Not only will energy levels plummet while working out, but your brain can also send out signals to increase appetite later on in the day. This is what happens to many of us!

Tips to control exercise induced hunger
Exercise doesn’t give you the free rein to eat whatever you want. For example, many people actually gain weight while training for a marathon! People who exercise on a regular basis will have to pay special attention to what and when they eat, especially if the goal is weight loss. Here are some tips:

1. Stay hydrated. You can actually feel like you are hungry, when you are really dehydrated. Non caffeinated, non caloric beverages are best for hydrating yourself. Of course, water is best! Try squeezing a little lemon or lime into the water to add flavor.

2. Make sure you are eating a regular intervals. This will help to keep blood sugar level and hunger at bay. Example, if you skip lunch or eat minimally, then try to hit the gym at 5 pm, it is likely that your energy levels will be poor for your workout. And even worse, you’ll be famished after your workout!

3. Just because you are exercising, don’t decrease your usual activity in other areas. I often see people who feel so fatigued after a workout session (i.e. boot camp class which may burn 400 calories) that they expend fewer calories later in the day. So the decreased movement later in the day actually negates the calories you burned off in boot camp class! I find myself guilty of this. If I did a quick bike ride in Central Park in the morning, I might tell myself its ok to take a cab to my office (1 1/2 miles) instead of walking. See pic above of NYC Advenure Boot camp.

4. Get adequate sleep. Getting up an hour earlier to exercise can make you feel more fatigued during the day. This in turn can increase cravings. In addition, chronic lack of sleep can contribute to weight gain. So if get up an hour earlier to exercise, try to go to bed an hour earlier. Turn that computer off!

5. Ask yourself, am I really hungry? Or am I just feeling “entitled”?  (I just ran 5 miles so I deserve to eat a little more)

6. Tell yourself that in order to lose weight, you may need to feel a little hungry!

7. If your plan is to exercise 4 hours or more after a meal, you may need a light snack to get you through your workout. My recommendations for these snacks will vary depending on your goals, weight and exercise session. However for an average moderate exerciser, I might suggest ~ 150 calorie snack.

8. Since you may need to add in a healthy snack prior to working out, it’s important that you cut back on high calorie foods including: alcohol, rich sauces, desserts, high fat condiments (mayo, butter, etc).

9. Try to eat something within an hour so after exercising, especially if you had an intense exercise session.  It could be a meal or light snack.

10. Include a lot of veggies at your meals. This will help to fill you up – without the calories. (pic: 123rf.com)

11. Focus more on whole grains (i.e. brown rice, whole grain bread and cereals) versus processed grains. In addition to providing more nutrients, they’ll also make you feel fuller.

12. Include adequate protein at meals. You need protein to repair the tiny tears you get in your muscles after working out. Protein can also help you to feel more satiated at meals.

13. Don’t take your carbs too low if you exercise on a regular basis.  Your body needs carbs for fuel.

14. You could also try to keep a food log of what you eat and drink, along with the amount and time you eat. This can help to pinpoint problems!

Stay tuned for my recommendations for pre-workout snacks!

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