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5 Reasons You're Starving

Posted by Judi Samuels, M.A. on Oct 21, 2017 6:01:00 PM

As a nutritionist, so often, people ask me why they always feel hungry, even though they tell me they “eat healthy.” That is always a complicated question to answer and the right response is not usually the same for everyone. There are so many variables, but there are some universal truths that anyone can apply to their own habits.


Here are five:


1. You eat the right foods at the wrong time.

FIX IT! Plan a predictable eating pattern and eat every 3-4 hours.

You know the right foods, but due to work and family scheduling, it’s hard to time your meals. Eating is not a moral or ethical issue. It’s human to need to eat, so fueling your body without judgment is OK. Plan ahead, be prepared and take the time to enjoy your food.



2. You eat breakfast, just not the right kind.

FIX IT! Combine protein and carbs and limit simple sugars.

Eating a starchy, carb-heavy breakfast of cereal and fruit can leave you feeling lethargic, and eventually more hungry later in the day. Add high quality protein such as eggs or egg whites, or a vegan protein powder in a smoothie to your breakfast and you’ll feel satisfied longer.


3. Your nutrition is flawless, but flavorless.

FIX IT! Use herbs and spices and combine creamy, crunchy and chewy textures.

“Diet” is a bad four-letter word, and one of the reasons is because people perceive dieting as boring and restrictive. No matter what you eat, you can enhance the flavor and palatability of anything with seasoning. Vary your food choices by combining textures, such as gluten-free granola on top of creamy cashew yogurt with blueberries. Lots of flavor and all your macronutrients!


4. You stockpile your calories.

FIX IT! Frontload calories early in the day, eating a complete breakfast and lunch.

The biggest mistake I see in my practice is clients attempting to lose weight by eliminating calories early in the day to reduce total calories consumed. Unfortunately, what I see that leading to is making up for the deficit in meeting your daily caloric needs by craving snacks in the evening. The loss of sufficient calories in the day will make you feel tired and hungry later. Go to sleep and vow to eat better the next day!


5. You drink your meals.

FIX IT! Chewing releases hormones that signal fullness. Solid food is digested more slowly and cuts cravings later.

We all love our smoothies, but if you’re someone who needs to chew to feel satisfied, please find those healthy options that fit your needs! Save your smoothie for later in the day, after your workout or as an afternoon snack.


ONE FINAL TIP: If you find that cravings are a constant problem, check your sleep hygiene! Sleep increases the levels of the appetite-suppressant hormone, leptin, and aids in weight control. Make sure you’re getting at least 7-8 hours sleep on a regular basis.

Want to talk to a Nutritionist? 


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Topics: Nutrition

Judi Samuels, M.A.

Written by Judi Samuels, M.A.

Judi Samuels has spent over 25 years in Fitness, working as a Nutritionist, Master Personal Trainer, and Group Exercise Instructor. Judi has been featured in TV and radio appearances and is a frequent presenter to organizations such as Avon Walk for Breast Cancer. Currently, Judi is serving as a Master Personal Trainer and their onsite Club Nutritionist, providing fitness, nutritional and wellness counseling to club members and non-members. Judi is a frequent contributor to our blog as our featured Nutritionist. She has blogged weekly for a national club industry publication and Club Solutions Magazine about nutrition services in health and fitness clubs. She is the recipient of numerous company and club awards, and is ranked as one of our “Most Wanted Trainers.” Judi has worked with a very diverse clientele. Clients’ ages have ranged from 12 to 86, and have included marathon runners and other sports enthusiasts (e.g., tennis and golf), as well as many trying fitness for the first time. She has also helped those in special populations, such as pre- and post-natal, orthopedic and cardiovascular post-rehab, metabolic disorders, and those with a variety of other limitations. With her broad experience, Judi is able to design and implement programs that empower her clients to make lasting lifestyle changes. She inspires everyone to look and feel better, have more vitality, become stronger and healthier and have more confidence in all aspects of their lives.