You may have recently read in TIME magazine an article about how exercise increases your appetite, and you’re more likely to over compensate post workout because of this. While I have many issues with that article in general, which I won’t touch on here, I thought we’d discuss how you can stave off post workout hunger.

Truthfully, most exercise shouldn’t increase your appetite substantially. You may feel completely ravenous after a long or intense workout, but those feelings tend to be short and should not be catered to. If you do, you won’t see any budge on your scale. Obviously, if you go to spin class for a half hour and then stop by Starbucks on the way home for a whipped cream topped Mocha Frappucino and a brownie, you’re just consuming the calories you burned, and then some. So how do you ward off the growling in your tummy and feelings of famine?

1. Eat more intuitively, conscientiously, intelligently. Only eat until you’re not hungry, not until you feel you’re stuffed. Experts say you should eat until you feel about 80% full. Eat more deliberately – really savor your food, chew slowly, enjoy it. This also helps us to stay lean. For most people, the hormones that kick in to let your brain know that your stomach is full don’t start working for about a full 20 minutes after you start eating. And you can put away a lot of food in that time if you’re not careful.

2. Make a really concerted effort to eat healthfully and mindfully after your workout. Try to eat within 20 minutes, and eat something with protein and carbs. Liquid shakes work well, but other choices for solid meals include turkey on whole wheat bread, or grilled fish with brown rice and veggies. If that’s too much to tote along, there are also some excellent sports bars that can fit the bill. This should also be planned before you’re going to the gym, so you’re not likely to stop at your local McDonald’s on the way home.

3. Eat before you workout. This is something I always do, even if I’m not overly hungry. About 30 minutes pre workout, help yourself to a small nutritious snack of some protein and carbs, no more than 200 calories. In addition to warding off hunger, this can also give you a nice boost as you’re exercising.

4.Eat enough protein. Protein is important for muscle recovery, but it’s also very satiating. Keep you intake at around 1g per pound of body weight per day.

5. Be aware of your diet throughout the day. Your calorie intake on a daily basis is what ends up mattering the most for effective weight loss. Write down what you eat in a journal, and tally up the calories as best you can. So after your workout, you can figure out if you can help yourself to a slice of veggie pizza, or if you should stick with that lower calorie veggie burger instead.

Eating healthfully is truly not that difficult, as I’ve said before. The more you recognize food as a tool in your success, the more effective you will be at losing weight and keeping it off. I tell this to my clients at my gyms all the time, and it’s starting to sink in, I think!