Working Out and Appetite Gain: 5 Strategies to Battle Unwanted Appetite


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It’s not uncommon to hear about people experiencing an increase in appetite when they start to work out. Don’t worry, it’s completely natural, but that doesn’t mean that you should let it take control of your life and fitness journey, especially if your goal is to lose weight, not add it to your frame. In fact, setting clear goals should be the foundation of your entire fitness journey.
But what do you do when you start experiencing the unwanted munchies? How do you stick to your diet, and are the any tips and hacks you can use to stay on track with your nutrition and training? Let’s take a look at the five strategies that will help you banish unwanted appetite.

Don’t skip your pre-workout meal

Is breakfast the most important meal of the day? Not by a long shot, but it is important if you’re exercising in the morning. If you’re used to skipping breakfast just so you can be out the door and in the gym as quickly as possible, you’re probably setting yourself up for a round of overeating when you’re done working out. The lack of vital macronutrients coupled with the extended fasted period create a recipe for starvation, and by the time you’re back from your workout, you’re going to go for seconds at lunch.

This is not the best way to keep track of your calories, nor is it the best way to allocate your macronutrients throughout the day. And lest we forget, you need macro and micronutrients to fuel your workouts, so all the more reason to have yourself a hearty breakfast before hitting the gym. Mix proteins and slow-digesting carbs in order to enjoy some much-needed sustained energy output.

Drink plenty of pure aqua


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A common nutrition “rule” that is kind of true is that you can suppress hunger by drinking water. Now, while water itself cannot sustain healthy bodily processes for extended periods of time, it is true that proper hydration on a daily basis can help you manage hunger and prevent overeating. When you ingest solid foods, your body extracts moisture from the material to hydrate the body – which is a process you can support by simply drinking enough water throughout the day. But remember, it’s not just about hydrating during your workout or having a glass of water before every meal. No, you need to sip on fresh aqua throughout the day in order to keep your body in a constant state of hydration. This will help you stifle hunger and stay on track with your calorie, macro, and micronutrient intake.

Stick to your diet plan no matter what

One of the most important strategies is to, you guessed it, stick to your diet plan no matter what. Yes, it sounds easier than it actually is, but only because your diet plan might not be tailored to your needs and goals. Remember, an eating routine needs to make you feel good inside and out. For example, some people thrive on the keto diet, while others feel lethargic and sickly.

This should come as no surprise as sticking to a restrictive diet can be quite difficult, especially if you’re training as well, which is why appetite management formulas such as hCG drops have become so popular in recent years, as you need to maintain a low-calorie diet over a prolonged period of time to see the desired weight loss results. Without a natural appetite buffer, eating a low-calorie diet while training can be dangerous, and cost you some valuable muscle mass. With all of that in mind, be sure to choose a diet plan that’s right for you, and stick to it.

Be honest with your nutrition and training

Another important “strategy” to consider (more of a mindset, really) is to just be honest with yourself when it comes to your training intensity and eating habits. If you’re training and eating intuitively (not noting down your sets, reps, weight, or calories and macros), you’re basically leaving everything up to chance, no matter how experienced you might think you are.

The reality is that the vast majority of people will exaggerate their perceived effort in training, and vastly underestimate the amount of food they eat throughout the day. The lack of progress from this type of fitness routine won’t help you stay motivated to work out in the long run, so make sure to write down everything you eat throughout the day in order to stay accountable.

Fill up on proteins


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And finally, you should know by now that protein is the foundation of a healthy diet in general, and that it is a crucial element of an athlete’s eating routine. It’s not just about the fact that protein is the building block of muscle tissue – it’s also about the fact that protein-rich meals tend to keep you feeling sated for extended periods of time. So be sure to fill up on protein in order to hit your daily requirements and prevent yourself from indulging in too much carbs and junk food.

Wrapping up

When you start your fitness journey, you’re bound to experience a drastic increase in appetite, simply because you’re expending more calories on a daily basis, and because your body needs more nutrients for energy production. That said, there are some effective ways to battle unwanted appetite, so make sure to use these tips in order to say on track with your training and nutrition.