Fitness Minutes: (218,505)
21,338 2/21/13 1:53 P
Perhaps the reason you get hungry between lunch and dinner is because you're not eating enough calories at those meals. Many people in an effort to be "good" drastically cut their calories. Eating too little at breakfast and lunch can set a person up for a massive binge later.
So, if you're not eating a healthy breakfast and lunch that fuels your active day, then try eating more at breakfast or lunch. You don't have your food diary posted. Could you give us an idea of what sorts of foods you've been eating ?
Another reason you may be hungry later is that you're not eating enough foods that are high in fiber as well as protein. Eating foods that are high in fiber help keep our blood sugar levels stable and help keep us full for longer. Protein is another type of food that in moderation, also helps us stay full. What foods are high in fiber ? Fresh fruit and veggies are high in fiber. Beans are a great way to get some protein.
Let's take your sandwich. How to make it more healthy ? Use two slices of whole wheat bread (3-5 grams of fiber per slice), your favorite sliced ham/turkey/chicken, a big leaf of romaine lettuce, a couple of slices of tomato (if you don't want tomato, try cucumber slices), a thin slice of onion if you like onion and a splash of mustard. that sandwich is less than 400 calories and filling too because of the extra veggies. LOADING your sandwiches with veggies will help you stay full for longer.
Chips... it's okay to have chips, IF you're watching the portion size. Don't buy a big bag of chips. you'll just keep eating out of the bag. Do you know those small bags they make for kids to toss in their lunch bag ? have one small bag of those. Don't inhale them like a Hoover. slowly eat them. because the faster you eat your food, the less likely you'll be satisfied later.
Also, are you eating healthy snacks as part of your daily intake ? If not, try adding healthy snacks like a nice crunchy apple with that sandwich. If you need a bit of protein, cut it up and eat the slices with a small dab of peanut butter for some protein. Hummus and celery is another great carb/protein snack you can eat too.
If you're not eating a lot during the day, try increasing those calories so that you aren't ravenous later. Spark People encourages its members to eat 4-6 smaller meals through the day so that they aren't constantly hungry from waiting for the next meal.
I am learning to LOVE fruit. I bought one of those apple slicers. It's hand-held and you place it over the apple and push down. It slices the apple and takes out the entire core. Put them on a plate and ENJOY. I find these help me so much to avoid snacking. I used to turn to candy and now it's an apple or banana.
Best wishes on breaking this habit. Instead of reaching for chips and a sandwich, how about have a protein bar, some fruit, or even a protein shake handy. Protein really helps keep me full - and I make a chocolate banana protein shake every day and it helps a lot. (Use a scoop of chocolate protein powder, a frozen banana, almond milk, a bit of water and a bit of ice, if you have it available.) Hope this helps!
Fitness Minutes: (36,402)
1,021 2/21/13 10:24 A
First of all, are you eating breakfast? Breakfast is vital, especially if you're working out in the morning. It's possible, if you're working out and then not eating all the way until lunch, that this need to eat in the mid-afternoon is caused by the fact that you haven't eaten enough food during the course of the day and that's when your body is "crashing" from the calorie deprivation. When we're overly hungry, we're very much inclined to over-eat.
Also, how many hours are between lunch and dinner for you? If it's more than 4 or so, you really are asking your body to go too many hours without food, and again, are probably getting overly hungry. My lunch is at 12:30 and I don't eat dinner until 7 or 7:30, so I need to eat a snack everyday around 4, or I find that by 5, I'm starving and I end up craving (and eating) ridiculous things. Try planning an afternoon snack that fits within your calorie allowance - something high in protein, with fiber and complex carbs, would be best. I'll usually have something like a high fiber bread or english muffin with peanut butter, or two cups of veggies with half a cup of beans, or a Greek yogurt and a piece of fruit. If you feed yourself BEFORE you get so hungry you're blindly scarfing down an extra meal, you'll be able to "head yourself off at the pass," so to speak, and help yourself make it through to dinner.
I get up in the morning, work out, eat lunch . thats all fine, but its like i cant help myself. In between lunch and dinner i eat a sandwich and chips! its like another full meal! i always feel hungry! what can i eat to stay full longer, or stop the cravings for this extra meal?
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