Feeling hungry after a workout.
People often feel differently after a workout: some people don’t want to eat, while others feel very hungry. It depends on your personality type and your body’s response to exercise.
According to research:
- 10% of people eat less after a workout.
- 75% eat a little more.
- 15% experience intense hunger and eat significantly more.
How to understand and control hunger: 3 steps
- Be aware of your body. Observe your hunger levels before, during and after your workout.
- Tune in to your body’s signals. This will help you understand if you need to change your workout program or intensity.
- Use strategies to control hunger and nutrition.
5 tips for managing hunger
- Assess your hunger level after a workout. Use a scale of 1 to 4, where 1 is no hunger and 4 is severe hunger. Typically, post-workout hunger levels are 2 or 3. Give yourself 30 minutes to see if you are really hungry.
- Don't confuse hunger with thirst. Before eating, drink water and wait 15 minutes. You may just be thirsty.
- Don't reward yourself with food for working out. For example, a 40-minute workout burns about 400 calories, but one cupcake can “give you back” 350 calories. Such rewards can become a habit and hinder your goals.
- Choose nourishing foods. These are foods high in water, fiber or protein: vegetables, fruits, whole grains, fish, chicken, beans. They keep you feeling full longer.
- Enjoy your food consciously. Eat slowly, paying attention to the flavor and texture of food. This will help you feel full and avoid overeating.
Exercise can affect your appetite, but it’s important to understand your hunger signals and not confuse them with cravings or emotions. Use nourishing foods and mindful eating to stay fit and feel energized.
