wheniwasayoungwarth0g asked: I eat healthy food, and a good amount, but lately I haven't been feeling full or satisfied. Any tips?
Good question! I’ve definitely experienced this before and found that it can be for a number of different reasons. Here are my suggestions:
Eat your meals more slowly: Like, much more slowly. Check out this article in the NY Times about “Mindful Eating.” It’s a hard habit to develop and hold onto, but I’ve recently tried it with a few meals and it really does make you feel more full & satisfied.
Is it emotional?: If you just ate but still feel hungry or unsatisfied, stop and ask yourself: “Am I really hungry? Or am I bored, sad, anxious, or wanting to eat more for some other reason besides actual hunger? Try and figure out the answer and drink a glass of water while you ponder. If you’re not really hungry the feeling will pass.
Eat what you want: If you feel unsatisfied often, it could be because even though you’re eating healthily, you’re not giving your body what it craves. I’m not trying to say go eat a bunch of candy or cookies every time your sweet tooth kicks in. What I mean is, if you’re craving a cheeseburger or a piece of pizza but you had been planning on eating something light like a salad, just go for the hamburger or the pizza and enjoy it. If you actually feel satisfied you won’t be inclined to snack or binge after your meal. But only do this every once in a while. You can’t give into your cravings every time they come creeping up, but you also can’t completely disregard them.
Make sure you’re getting enough calories: You might think that you’re eating enough but everyone needs at least 1,200 a day and if you’re exercising you will probably need more. Cassy from Blogiates shows you how to calculate your BMR (Basal Metabolic Rate) so you can find out how many calories you need per day based on your body type and level of physical activity.
"In many ways, I blame the fitness industry for people’s confusion, as everywhere you look there is someone promising results if you would just eat their way, follow their recommendations, skip this food, skip this meal, take this supplement, and so forth.
The real trick is to relax, understand it doesn’t have to be this hard, eat a diet composed of mostly real, whole, minimally processed food only until satisfied, exercise regularly, and get sufficient rest. Repeat."
— Precision Nutrition
Answer: Tracking your calories for a few days can provide really useful information about your current calorie and macronutrient intake, and help you make small changes to your current habits so you could start to see results from your workout program. If you’re a habitual eater, then tracking for a few days might be all you need to make a few tweaks to your current nutrition routine. You can use the information you get from tracking your calories to create a meal plan for yourself– choosing 3 options for breakfast, 3 for lunch, 3 for dinner, and a few snack options as well. Tracking your calories everyday is a great way to keep yourself motivated and aware about your nutrition, but isn’t necessary for everyone. It depends on what you prefer, if you’re getting the results you want from your exercise program, and if you have a lot of variety in your meals on a day-to-day basis. I think that the more variety you have in your daily nutrition, the more beneficial it would be for you to track your calories every day, just to be sure you’re hitting your macronutrient and calorie goals. - Kristin Rooke