I’m finding that, since I started training, I’m constantly hungry. Why is that? Should I worry?
That hunger is normal, and it is a good sign. Training boosts your metabolism, so when you start training, you should feel much hungrier than you did before. Feed that appetite. Your body needs the extra calories, and if you expect to grow, you should eat. Naturally, if you fulfil your cravings with foods high in salt, sugar or unhealthy fats, you are not doing yourself and favours. Eat clean foods and your starving muscles will respond with growth.
If your goal is to lose weight, here are some ways to help you avoid feeling hungry without over indulging and hopefully lose weight in the process.
Get lots of healthy, high-fibre foods in your diet. Most high-fibre foods require more chewing, which helps to satisfy hunger. High-fibre 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-fibre foods are low in calories, so you can satisfy your hunger with fewer calories. Whole grains, vegetables and fruits are great sources of fibre.
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 will 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 are eating. It takes our body about 20 minutes to realise that it is full. If you eat quickly, you will consume extra calories while your body is figuring out whether it’s hungry. By the time your body realises it is full, you have 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 is time to eat, so you will take your time eating.