In an effort to lose weight you’ve been cutting back on your calories.
Avoiding food and cutting calories can surely leave you hungry with a constant ache in your belly that drives your desire to fill your pie hole with… well, pie!
This is one big reason that diets fail.
Julie Lunt learned how to beat the diet hunger by fueling herself with lots of delicious foods and doing just the right amount of exercise
Avoiding food in an attempt to cut calories tends to be the go-to for so many eager to lose weight. Perhaps this is due to our inundation with media messages about low calorie this and reduced calorie that.
It paints a picture that calories are evil and that contact with them should be minimized or avoided at all cost.
If that has been your go-to then you’ll definitely want to hear what researchers found when they asked women (and men) to create a calorie deficit by cutting calories on one day and exercising on another.
They found that the way in which you create an energy deficit matters.
At one time point researchers had women reduce their caloric intake to create roughly an 800 calorie deficit. At a separate time point these same women were asked to perform exercise that resulted in the same (roughly 800 calorie) deficit, while maintaining calorie intake.
Researchers were interested in hormonal changes that might occur as well as effect on appetite and subsequent food intake.
What did they find?
It seems that producing a calorie deficit through restriction caused an increase in hunger hormones (ghrelin), an increase in appetite and an increase in subsequent food intake.
GAH! Not what you are after.
Creating this same 800 calorie deficit through exercise did not result in an increase in hunger hormones, appetite or food intake.
In fact, exercise resulted in a blunted hunger hormone response.
This blunted hunger response can be a double-edged sword.
It may be a good thing that you don’t feel as hungry after your exercise session, but this may also prevent you from refueling properly.
Be sure you get your post workout nutrition in.
So cutting calories to lose weight is sure to leave you feeling hungry and searching for food. You’re also more likely to overeat at your next meal.
But using exercise to create a caloric deficit will not result in the same feelings of hunger, increased appetite or food intake.
As with all things this needs to be kept in perspective.
This was an acute study, meaning that they did the trial once and not over time. There was quite a large deficit (800 calories) created in this study that required a lot of exercise, but the research team wanted to prove their argument.
I definitely would not recommend aiming to create this large a deficit each time you train. Too much exercise in relation to the food you are consuming can cause other hormonal upheaval. This surely will spell disaster- for your weight loss and for your health.
The main point is that it is much, much better to create the small calorie deficit through exercise than to create a deficit by cutting calories.
Is it possible to lose weight without feeling hungry?
Yes! Just be sure to incorporate the right type and amount of exercise into your plan!
Join us in the free Mp Community Forum today for a chat.
More great articles you should read about calories.
Five things to avoid when it comes to losing body fat
1 really important thing women should know about calories
Alajmi N, Deighton K, King JA. Reischak-Oliveira A, Wasse LK, Jones J, Batterham R. Stensel DJ. Appetite and Energy Intake Responses to Acute Energy Deficits in Females versus Males. MSSE. Mar 2016. 48:3;412-420.