Working out can make you work up an appetite, but don't think you can indulge in fettuccine Alfredo or have ice cream every night as a reward. You'll get fast weight loss results if you combine exercise with these smart eating strategies to curb your appetite. Use these dieting tips to avoid eating back all the calories you work off.
Eat Every 3 to 4 HoursGiving your body a steady supply of calories keeps blood sugar normal during and after exercise, and it can prevent an excessively high insulin response the next time you eat that encourages excess body fat. To avoid taking in extra calories because you're eating more often, keep meals to 500 calories or less and snacks under 200, limiting total calories to about 1,600 to 1,800 a day.
Have Protein at Every MealProtein increases satiety and helps keep your appetite under control by stimulating gut hormones that help you feel full. Options include eggs, milk, soy milk, yogurt, and oatmeal for breakfast. Include nuts, beans, whole grains, lowfat dairy, fish, lean meats, and poultry at other meals and snacks to ensure you get enough protein.
Load Up on FiberBulky foods will fill you up on fewer calories. Aim for 25 to 30 g of fiber per day. Include at least 5 g in every meal and snack. At meals, try 1/2 cup of black beans, 1 cup of split-pea soup, or 1 cup of steamed spinach with 1/2 cup of raw carrot sticks. For snacks, try an apple plus a handful of nuts, or a rye crispbread and a pear.
Quench Your Thirst with WaterExercise is more likely to increase your thirst, but many people mistake thirst for hunger. Next time you have the munchies, especially postworkout, try to satisfy your desire with calorie-free H2O. Sipping sweetened drinks can quickly override any calorie deficit created by working out.