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herlife | health
Taming The
Hungry Tiger
by linda r. price
You hear them at the worst possible times, and you feel
them after your evening dinner—hunger growls and groans
blaring from your belly. Why are you always so hungry, so
often
Are you truly ravenous, or could other things be happening that
make you feel like you need to make a beeline for the bakery and buy
all of the buttercream frosting The truth is, we may be getting morethan-adequate
nutrition, but feel famished due to our lifestyle, mindset
and habits. Here are just a few tactics to tame the hungry tiger, and eat
food for energy and not for other reasons.
HYDRATE
Don’t down that doughnut. Gulp some water instead. Many times
we think we are hungry, but we just need to hydrate. Drink an 8-ounce
glass of water at the first sign of hunger, and then wait 15 minutes. If
you still feel hungry, then nosh on a healthy snack.
Also, check your urine throughout the day. Urine should be
slightly yellow to almost clear if you are adequately hydrated. A dark
yellow color warns that you need water.
exercise intensity
You do the right thing by exercising regularly, but why does it
seem like after a run on the treadmill, you want to run to the fridge
The problem could be in your workout. We often think we are burning
more calories than we eat, but our regular routine just isn’t cutting
it. Make sure to get your heart rate up by incorporating intervals into
your workout. Intervals are short bursts of high-intensity activity that
allow you to burn more calories in the same amount of workout time.
Invigorating exercise can give you a natural energy boost, while the
adrenaline you produce will keep your appetite in check.
ENTITLEMENT
So you have gotten a powerful workout in for the day and you’re
ready to reap the rewards and chow down. Not so fast. Just because you
got your “sweat on” doesn’t mean you can saddle up the feedbag. Don’t
sabotage your workout by overeating afterward. Plan ahead and know
what you will munch on throughout the day. Aim for a nutritious snack
or small meal made of whole foods and produce. And keep portion sizes
to a minimum. Just because you are eating healthy doesn’t mean you can
overdo the good stuff.
EAT BREAKFAST
Mom was right. Breakfast is the most important meal of the day.
Eating a hearty but nutritious breakfast reduces levels of the hunger
hormone ghrelin which helps keep you feeling full and satisfied so
the rest of your eating day is not disrupted by unhealthy food choices.
Be mindful of your first meal, though. If you are a cereal eater, make
sure to eat a lean protein like yogurt or egg whites with your bowl of
Cheerios. The protein takes longer to digest, diverting you from those
vending machine munchies. Dr. Jonathan Gerber, a weight loss specialist
based in Queensbury and Saratoga Springs, NY agrees, “eating
more protein in the morning and staying away from refined carbohydrates
helps to control hunger cravings and keeps blood sugar level.”
SNOOZE TO LOSE
Disrupting sleep disrupts hormones, which causes us to eat more.
Our body doesn’t metabolize as well after a restless night. Also, the
more we are awake, the more we eat! Get some rest and see your doctor
if sleepless nights persist.
tame your emotions
Boredom, stress and loneliness can trigger overeating. Recognize
your high-risk times and know how to interpret physical food needs
from just feeling funky. Break out of the emotional eating pattern by
deciphering why you are reaching for food when you are not hungry.
BE FINISHED WITH FAMISHED!
Although hunger can feel fierce, we often can control our animallike
cravings by simply changing our ways. By utilizing a full force of
healthy tactics, we can tame the hungry tiger and get our bodies and
minds back to life. ■
10 HERLIFEnewyork.com