I've been noticing a creeping need to snack more at night. It was to the point a few days ago that I ate somewhere in the neighborhood of 5 cups of grapes AND a pear after I'd eaten dinner. I was totally entitled. I had calories left to eat for the day, it was a healthy snack, and I figured it was a fine choice. That is... until I was so uncomfortable that I felt like I might throw up. I was laying in bed playing some games on my iPhone to try to distract myself from the awful feeling, but I couldn't even focus on what I was doing. I just curled up in a ball in total pain. I didn't throw up, and I'm shocked that I didn't.
The next day I came to the same point in the evening and wanted to eat fruit all night. I felt snacky, I didn't even feel hungry. I ate a cup of blueberries and put them away. Then, I just sat on the couch and asked myself what the frack was going on. I knew I wasn't hungry. I knew that if I continued fruit binging that I'd end up precisely where I was the other night. So, I then drank a few glasses of water, and I ate an orange an hour later. It was a step in the right direction.
I also have been hearing from some friends in the weight loss bloggosphere about the struggle of hunger. I thought I'd do a quickie post about what to do when you're feeling hungry all of a sudden, how to manage those feelings and help truly feed your body so it feels balanced and satisfied.
1.
Eat your freakin' breakfast. I know, you are going to say, "I don't LIKE breakfast," or "I'm too busy for breakfast," but it doesn't matter. Especially if you're working out in the morning. Why on earth would you try to drive your car with no gas in it? Well, that's what you're doing. You're running on fumes first thing in the morning.
So, pack in a healthy breakfast that is full of protein and fiber. Best bet? Oatmeal with berries. Do a really simple and easy
weight control oatmeal packet (7g protein, 6g fiber) that you can do up in the microwave while you get dressed. Throw it into a thermos with 1/2 cup of raspberries, and you've got an extra 4 grams of fiber, and you can down it on your way to the gym.
If you're not active in the morning, it doesn't have to be so intense. A light yogurt and some fruit would be just fine. Or even just some fruit. But, I'm telling you - there's absolutely no way you should work out on an empty stomach. You
will pay for it later.
This is just a simple bowl of oatmeal with sliced 1/2 banana, some ground flaxseed and a tablespoon of almond butter. It clocks in right around ~320 calories if prepared with water.
2. If you feel hungry, drink water. You're probably dehydrated.
Well, it's true. Your body will mistake dehydration for hunger. Take your body weight, divide it in half. That's the bare minimum number of ounces of water you should be drinking each day. For me, that means I need to be drinking 80oz of water a day. That means TEN 8 ounce glasses. The good news? Lots of things count. Water. Water with lemon or lime. Crystal light. Tea. And yes, coffee. (They say coffee can be dehydrating, but seriously? It's water through a filter thing. It counts.) Lots of die-harders will tell you that you should be drinking your water pure and clear first, then drinking other stuff, but for me that's just not realistic. I think the primary concern for anyone who isn't taking in the right amount of water is to get the numbers up. Then, work on the quality. ;)
Please note: If you're working out, you should be drinking more water than a person who isn't active. You need to replenish your body with water that you've been sweating out. Drink water, water, water.
Soluble fiber expands in you and makes you feel full. It's also key to good bowlie health, so do it up. I am a fiber freak. This means, pack in the oats, broccoli, whole wheat bread, carrots.
Fiber tip: A really simple way to get tons of fiber in your diet is to chop up that stuff and put it in your salads. Plus, all the color and texture variety will make your salad way more interesting to eat. It takes two seconds to add 1 cup of broccoli to a salad. Delish!
4. Don't be afraid of fat.Yes, we should avoid the nasty saturated fat monster. But eating healthy fats is not only good for your hair, skin and nails, but it's also been proven to keep you feeling full longer. Fat makes you feel satisfied. So, if you feel during the afternoon like a ravenous beast and you want nothing more than to attack your local deli... try 1/2 an avocado, 4oz of salmon,or 1oz of cashews. Natural, healthy fats are the way to go. You'll feel satisfied and you'll be getting those really good fats in your body.
Salmon with cucumber salsa and some baked baby potatoes.
5. Protein is King.Don't overdo it, but aim for protein making up 30% of your daily nutrients. (I'm working on this one myself.) Folks with this percentage of protein intake have been shown to eat an average of over 400 calories less in a day. It satiates and lasts (along with fiber) the way carbs just will not. Your body burns through carbohydrates in about two hours, so give it something else to hold on to, like almond butter on your whole wheat bread, or lean turkey with your grapes.
Protein tip: Of all meats, chicken (skinless, grilled) holds the biggest protein punch for the least calories!
6. Spread it out.
Your body burns through food. That's what your fuel source is. So, if you're having huge gaps during the day where you're not eating anything, you're setting yourself up to want to overeat at night. Keep easy snacks with you if you're on the go all the time. Keep nuts in your car. Pack a little cooler lunch box with you for the whole day if you're gonna be gone for most of it. And don't just do a sissy little string cheese, but make sure to get real snacks in there. Pre-make a wrap with tons of sprouts and lettuce, hummus and a little grilled turkey. Cut it in half: two days worth of awesome snackage. Or do almond butter and whole wheat bread, or pita chips with hummus. Make sure you're maximizing your fuel input. And every time you feel hungry, DRINK WATER. :) Don't let more than 3-4 hours go without eating a little something.
Hopefully these tippy doo dads help you guys out. <3
~Jenn
