Many exercisers experience an increase in appetite (due to the increase in their activity level). This increased appetite can become a concern, as it can be counterproductive if you are trying to lose weight. One of our readers who has recently started an exercise program is facing this issue:
"Ok, so I've been really good and been going to the gym now for about three weeks, averaging 4 times a week. The problem is...I'm hungry all the time! I could eat morning, noon and night. Does this calm down after a while? At this rate I'll be as big as a house by Christmas! Any suggestions on how to deal with this?"
Appetite increases with activity as your metabolism speeds up. When this happens, you need to fuel your body, making a conscious effort to choose healthy food options. Loading up on simple carbs and sugars will not fill you up and will lead to insulin spikes that promote fat storage. Instead, try increasing your consumption of protein, fiber and healthy fats to curb your hunger and prevent binging on less ideal foods.
- Protein sources - chicken or turkey breast, lean beef, salmon or trout, eggs (we buy DHA-enhanced eggs), nuts (e.g. almonds; one serving is a small handful), cottage cheese, etc.
- Fiber sources - veggies, beans, etc.
- Increase "healthy" fats - avocado, nut butters in moderation (e.g. almond butter), etc.
One other trick that has worked for us is planning out your meals in advance. You can also combine this with grocery shopping, where you look ahead at the upcoming week and ensure you have lots of healthy food and snack options available. By planning out your pre and post-workout meals, you will avoid temptation for the unhealthy, 'quick fix' of a snack that could derail your progress.
Experiencing an increase in hunger is normal when you're physically active. It will subside somewhat, as your body becomes used to regular exercise. That said, with an increased metabolism, you may consume more food than you did before. This isn't a bad thing, however, as you will be choosing healthier options and giving your body the nutrients it needs to perform well in the gym and recover quickly afterwards. The impact of proper nutrition on your fitness and health cannot be understated!
- Tannys & Alex
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