Why Your Hunger Spikes (And How to Handle It)

“The last few days I'm absolutely starving!! Definitely going for healthy choices but feel I'm still hungry and I mean a proper hunger pang”

Have this ever happened to you? One of our lovely new members to The Beyond Fitness Membership was getting hit hard with the hunger pangs, despite opting for healthy choices, and her question was - what do I do?!

When we looked a little deeper, she had changed her movement habits from one day a week, to working out or walking 6 times a week! What a jump!

It’s totally normal to feel hungrier when you’re increasing your activity level—your body is working hard and needs more energy!

But, ignoring these genuine hunger cues may lead to lower energy, lower mood, an inability to work to your potential in your workouts, irritability and brain fog! Life is already demanding enough, especially when you are raising a family working / outside the home and managing ALL THE THINGS! Exercise should ADD energy to our life, not take it away!!

If this sounds like you, let’s take look at what might be going on and how to manage it:

1. Are you eating enough overall?

When you start working out, your body needs extra fuel to repair, recover, and keep you energised. Proper hunger pangs might mean:

• You need more calories overall. Try adding slightly larger portions or a snack during the day.

Focus on:

• Protein: This helps keep you full for longer and supports recovery. Examples: eggs, chicken, yogurt, or beans.

• Fibre-rich carbs: Oats, sweet potatoes, wholegrain bread, or fruit can stabilise energy levels.

• Healthy fats: Avocado, nuts, seeds, or olive oil can keep hunger at bay.

2. Are your meals balanced?

Each meal should have a good mix of protein, carbs, healthy fats, and veggies. This combination keeps energy steady and prevents hunger spikes. For example:

• A chicken and veggie stir-fry or stew with rice or quinoa.

• Greek yogurt with berries, oats, and a sprinkle of nuts.

3. Are you spreading meals and snacks throughout the day?

If your main meals are too far apart, try:

• Adding a protein-rich snack mid-morning or mid-afternoon.

• Examples: A boiled egg and fruit, a handful of nuts, or hummus with veggie sticks.

4. Could it be thirst?

Hunger can sometimes be mistaken for thirst. Keep sipping water during the day to stay hydrated.

5. Lastly, listen to your body!

It’s great that you’re choosing healthy options, but don’t ignore genuine hunger. Your body is likely telling you it needs more fuel. Adjust portions, add snacks, and remember: feeding your body well is a key part of making progress and feeling good!