I do not handle being hungry very well. I turn into some sort of angry person you would not want to be around. You can ask my family, they are always quick to tell me that I am “hangry” (combination of hungry and angry). It is not a pretty sight so I try not to let myself get too hungry. There is a physiological reason that we get grouchy when we get too hungry. Glucose levels drop which can cause shakiness, confusion, headaches, irritability, nausea, etc. It is very important to keep your body fueled with nutrients so this does not happen. So when people ask me what I do when I am hungry, my answer is simple, I eat! I have devel-oped some strategies that hopefully keep me from over eating, but I no longer deprive myself, skip meals or depend on willpower to keep me from eating too much. Willpower is a limited resource. It might work as a temporary strategy, but it is not sustainable over time. It also wanes as the day goes along. In other words, you may have the willpower to go all day, without eating much, but by the end of the day, you have ex-hausted that resource. Which may lead to eating the refrigerator, just before bed time.
Let me share some tried and true strategies I use to keep me from get-ting too hungry, and feeling food deprived. This may be way too much in-formation, and I am far from having my act together, but my hope is that some of these strategies may help those of you that struggle with feelings of hunger all the time.
» I eat breakfast: I used to skip breakfast when I was younger, thinking it would help me save calories. In reality, people who skip breakfast, eat more calories throughout the day than those who eat breakfast. Breakfast is now crucial for me and is a habit that I had to develop. I am not typically hungry when I first awaken, so my breakfast comes a little later in the morning. It is not a huge breakfast, it is not one that is hard to fix, as a matter of fact, and lots of times I eat it on the run. It is enough to fuel my body, boost my metabolism, and keep me from get-ting hungry.
» I pack snacks: You will never get in my car and find me snack less. I usually have a baggie with nuts, a Lara Bar, or some packets of peanut butter traveling with me wherever I go. If I get stuck at work later than expected, or when traveling and cannot find a decent place to eat, I have a backup plan. At least a small snack to hold me over and it’s a healthy snack not something with empty calories. Remember a snack is just that, it’s a small portion of food with very few calories. I do not always eat them, but they are there if I need them.
» I try not to eat empty calories: Empty calories are calories that provide no nutritional value. Examples are sodas, packaged cakes and cookies. If I want something sweet, a big piece of dark chocolate (at least 72 percent cocoa) with a teaspoon of nut butter will do the trick. Of course, I eat an occasional dessert, it is just not the norm.
» I eat a lot at my meals: I get full at my meals. I am a picky eater as far as ingredients go but trust me, I do not leave the table hungry. I do choose foods that have a high water content and foods that are full in fiber because they give a feeling of fullness without an abundance of calories. Vegetables, fruit, beans and legumes, are all great examples.
» I exercise: Number one it burns calories and boosts metabolism. Number two, it also suppresses appetite and increases my desire to make better food choices.
» I give myself GRACE: When I blow it — and trust me I do more than I like to admit — I move past it and get back on track as quickly as possible.
Hope this helps. See you in the gym!
