Dear Hina:
I am having a problem with my exercise. I was thinking you might have some advice. Every time I increase my level of exercise, I just get WAY hungrier. Makes sense, I'm increasing my metabolism .... but then I find myself pigging out and I think it's not going to do much if I exercise more and then just eat more. I like that it's healthier and makes me feel good, but I hate the way it makes me feel like I'm starving. What do you think?
Anonymous
Wow! This is a GREAT point, and I've been battling this problem for the last two weeks. I am not a dietician or a physician, but I did some Googling and learned a few things. If anyone has corrections or clarifications, please enlighten the rest of us! After some research online, here's what I've found out: Your body prefers to run on glucose, the sugar in your blood, which gets used up when you exercise. If you exercise to the point where you use up the glucose, glycogen (another sugar, and the main form of carbohydrate storage in the body) from the liver is released to resupply body. This leads to low blood sugar, or hypoglycemia. Some symptoms of hypoglycemia are very similar to hunger, and it's easy to confuse the two. Try the following:
*Eat a light meal at least 2 hours before, but less than 4 hours before, your workout. Don't eat a heavy meal, but do have some protein and something starchy with a little fat.
"This type of snack would allow for a slower metabolism and sustain the glucose flow at a slower rate compared to juice or a candy bar, which would bring about an immediate demand on insulin to lower the blood sugar and create an even greater dip in blood sugar when the individual begins to exercise." ~ As explained by Gail Frank, DrPH, RD, professor of nutrition at California State University, Long Beach in Hungry or Hypoglycemic by Natalie Swisher. Read the complete, and very informative, article here.
*Stay hydrated! It is very important to drink fluids before, during and after a workout. Try drinking an enhanced sports beverage with low calories, and low sugar, such as Propel Fitness Water or Glaceau Smart Water. Did you know that even a 2% drop in hydration can reduce your endurance?
*REMEMBER!! The only way to lose weight is to burn more calories than you take in. Many people overestimate how many calories they burn during exercise, and underestimate how many calories they consume. If you find yourself pigging out after a workout, plan for that. Eat smaller, more frequent meals during the day. Make sure you have a light meal about 2 hours before your workout. Stay hydrated. Above all, be accountable for what you put in your body! A bite here and a sip there can add up pretty fast. Know how many calories you eat, and adjust accordingly. If you're hungry, definitely eat something. Just don't sabotage all your hard work by eating a ton of food! Also realize that as long as you are eating enough calories, your body will adjust to the new higher burn and lower intake regimen.
If you're unsure where to start, check out these Diet Resources. Also check out this Healthy Body Calculator from Ask the Dietician to see where you rate in terms of health. If you're having trouble with your weight loss, drop me a line! I'm all for supporting and inspiring people to get healthy!
Tuesday, March 4, 2008
Hungry After Exercise?
Thursday, February 21, 2008
Hina's Fave Diet Resources
Counting Calories
It's hard enough sticking to a specific number of calories per day without having to guess how much you're actually consuming. Get a food scale, some measuring cups (for liquid and dry ingredients), and measuring spoons, then check out the following sites to help calculate your daily calories.
NutritionData.com ~*~ Calorie-Count.com ~*~ and CalorieKing.com
Starting a Program
If you're new to weight loss and have no idea where to start, why don't you check out some tried and true programs? I started using Nutrisystem because it is incredibly convenient. Your food shows up, you eat and go. No cooking, no measuring. Jenny Craig is another food delivery option. Weight Watchers doesn't give you food, but it gives you the tools for eating well and in moderation. All food is assigned a points value, and you get a certain number of points every day.
Low Cal Foods and Finds
Hungry Girl is my go-to site. If you haven't seen this yet, definitely check it out. Hungry Girl and her staff check out low cal foods, find the tasty ones, and let you know about the losers - before you spend your money on them! She's got recipes, taste tests, nutrition info, and lots more. She even dishes on dishes from well known restaurants! There's tons of helpful info on the HG site.
A Buddy System
It is so important to have good support when you are working on losing weight. If you can, recruit family members. They will be around to motivate you, they can exercise with you, and they can help steer you clear of temptation. Also look for help from friends and coworkers. Most people aren't out to sabotage your progress, so the more people know you're working towards a healthier life, the more they can help and motivate you. If you don't have anyone to help you out, or if you're just not comfortable telling others about your plan, then try an online weight loss group. Sometimes just being able to vent, and hearing that you're not alone in your struggles, is enough to get you through a rough spot. And if you need a buddy, I am always ready to cheer you on!
