I've encountered an increased hunger since I began regular workouts of 30-75 minutes a day, five days a week. How do I keep my hunger in check without exceeding my caloric limits? Im already eating a lot of fiber, as I'm also experiencing constipation with alli. Does anyone have any suggestions or helpful tips? Thanks! :)

 Hi NolaBabe,

Great job on the workouts.  Increasing your intensity and challenging yourself to do more will pay off.  I would recommend adding a low fat, high-protein snack about 45 minutes prior to your workouts.  Something like a half of a yogart and handful of almonds, an apple and peanut butter or low fat cheese, etc. or a low calorie protein shake.

A healthful snack well timed in this way will keep you satisfied and well fueled!

Good Luck,

Paul

I have tried a yogurt before I go and work out and I drink a lot of water but I am famished when I am finished working.  Does it make a difference if you eat yogurt right before you go?  Should I have something else instead?

Sue 

 Hi Sue,

You may just have to experiment with different combo snacks.  Try half of a yogart and some plain nuts.  Or, a small low fat piece of cheese and half of an apple or pear.  If you are still starving after your workout, have some of a low fat protein shake or time your meal so that you eat shortly after.  It may take some trial and error, but you'll soon find what works best for your body and gives you the energy you need to fuel your workouts properly.  Just make smart choices when doing it.

Good Luck,

Paul

 Paul, 

Could I just do a whole apple or a piece of fruit w/o the cheese? 

What kind of nuts and how much?

Thanks.

Sue

Hi Sue, 

Sure you can do just the piece of fruit if you desire.  The whole idea is to combine a healthy complex carb with a lean protein to create a good balance of feeling satisfied and to slow down the amount of glucose in the blood stream.  This balance of a healthy protein or fat with a complex carb fuels the muscles and gives a good amount of energy so that you can either perform an efficient workout and/or replenish the body afterwards. 

As far as the amount of nuts, it is only an ounce or two which equates to roughly 7-12 almonds or so... although they are very good for you, they are still high in fat and calories so you still have to be careful in regards to quantity.

Best to you, 

Kelli

Thanks.  I see now why I need to mix it up a bit even a piece of fruit is not helping the hunger after I work out. 

 Hi Sue,

Yes, you need the staying power of protein, too!  That's why a combination snack works best.  Like I said, experiment a little until you find what works for you.  Keep up those workouts, and your plan!

Good Luck,

Paul

 I was glad to find this post!  I'd been experiencing the same thing and had found on my own that eating a small yogurt/ apple w/ some turkey, a piece of chicken, a few nuts, string cheese, or a small piece of toast w/ butter about 30-45 minutes before REALLY helped!  I'd tried a few different kinds of snacks and these were definately the best combinations and now I know why :)  I think I'll be able to choose even better choices now that I understand- half an apple w/ peanut butter, continuing w/ the yogurt, string cheese & other combos. Thanks!

But, I did discover that you really do need to wait at least 30 minutes before working out.  I would cramp if I didn't give it enough time.  I'm still hungrier, in general, but I believe I'm allowed more calories when active than when inactive although I haven't figured out how to calculate that in on my alli profile... I found an equation that allowed me around 1500 calories based on my current exercise routine which is 300 more than the goal alli set for me.  Is there a way to add my exercise to my profile?

Thanks!

 Hi Melissa,

It sounds like you've struck the right balance that works well for.  That's terrific.  Thanks for sharing what works.  Your body does need at least 30 minutes or you will literally feel the food while exercising.  Keep with the formula you've found.  Regarding your uptick in calories, it's important that you are supplementing with enough to fuel your workouts, but still being sure to expend more than you take in for weight loss.  I'll look into adding onto your profile.  IN the meantime, keep up the great work and keep us all posted!

Good Luck,

Paul