Hunger pangs
Q: Dear Donovan,
I drink more than I eat and try to consume a lot of green juice and natural juices without sugar and water. But sometimes I feel the pangs of hunger. However, I refuse to give in because I know if I do I may be reversing my efforts. I am 5 feet four inches tall and I weigh 180 pounds. Since eating less and healthier over the past month, I’ve lost 15 pounds. How can I better manage the hunger pangs without snacking or going outside of my diet? My diet includes fruits in the morning, fish and vegetables for lunch, green juice for an afternoon snack and fruits for dinner. I also exercise for two hours each morning.
A: Congratulations on your 15-pound weight loss. I know that it was not easy but you have made major progress with your weight loss programme. However, in order to continue making progress with your programme you will have to continue to make changes with your diet and exercise programmes.
Overall, the main idea is to keep reducing calories over a period of time. I see where you are feeling the pangs of hunger on your diet programme. Hunger can become diet’s number one enemy. Without a doubt, not being able to control your hunger can seriously derail your weight loss programme.
The secret to managing hunger is to manage your cravings. Also, when you feel the hunger you want to make sure that you are really hungry and not just having cravings. Cravings usually go away after 10 to 15 minutes if they are not satisfied; while hunger does not. Hunger is usually a sign that you need energy.
While on a diet, the body usually resists the use of the stored fat for energy. In order to lose weight the body will have to use up the reserved fat. Therefore, hunger cravings will have to be controlled.
Eating at set times can be an important tool in controlling hunger. Also, eating smaller meals more frequently can be helpful. In addition, try not to skip a meal. This is important because if you miss breakfast it is likely that you are going to feel more hungry at lunch and you might tend to overeat.
Identifying your triggers that cause cravings might also be important. For example, your cravings might be worse when you are depressed or stressed. Therefore, controlling these situations will help stop cravings. In addition, you could also make sure that the foods you crave are not easily accessed. Eating foods with high fibre as well as high protein foods can keep you feeling full. Even eating your peas and beans, fruits and vegetables can help to reduce the hunger pangs. Water can also be taken in between and before meals to help to reduce hunger.
Doing long hours of exercise can and will also cause you to feel hungry. In a general way your diet contributes more to your weight loss than the exercise component. Therefore, cutting your exercise programme to one and a half hours and reducing your food intake could allow you to achieve further weight loss.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
