The more you work out, the more hungry you’re going to feel. However, far too often people overcompensate for exercise and that’s one of the main reasons women don’t get the weight-loss results they anticipate. Try these strategies to outrun your hunger so you can finally cross your weight-loss finish line.

1. Pack a Snack
   The most important window for refueling is also when you’re the least hungry. A common mistake women make is believing they can just wait for their next meal, so by the time they sit down, they’re starving. If you’ve worked up a sweat for an hour or more, have a little something within 30 minutes of finishing, even if you don’t feel like it. The ideal snack has carbs to refuel your energy stores and protein to help repair muscle tissue (150 to 200 calories) If you exercise for more than 90 minutes, you’ll need a more substantial snack (200-250-calories).
2. Avoid a Reward Mentality
   Often, we feel that we’ve earned a treat or a big meal after a workout. The problem is that many women wind up taking in more calories than they burn. To avoid undoing all your hard work, stick with your normal fare and portions, then wait 10 or 15 minutes and help yourself to more if you’re still hungry. This will keep you from automatically supersizing your meals. Upgrade quality, not quantity: Treat yourself to fresh blueberries instead of your usual apple for an afternoon snack, or toast a slice of artisan whole-grain bread from the bakery instead of that supermarket loaf.
3. Clutch a Water Bottle
   That empty-pit feeling in your belly may not be triggered by hunger. The signs of mild dehydration, such as low energy and sleepiness, can dupe your brain into craving food. And because these signals start before you’re even thirsty, it’s important to drink water early and often during your workout. Make sure you take regular sips one to two hours beforehand, during your workout (every 15 or 20 minutes), and drink up afterwards.

If you pile your plate with healthy salad and grilled fish or chicken, you may think you’re on a fast track to weight loss. However, it’s the bits on the side that can trip you up.

A dollop of mayonnaise (about 2 tablespoons) caries around 100 calories. Ketchup is better, but depending on how much you use, you could be adding around 50 calories and a whole lot of sugar to your meals.

Why not make your own dressing from fat-free Greek yoghurt instead? And swap normal ketchup for a reduced sugar variety, or use fresh, sliced tomatoes as a garnish instead.

You can break your bad eating habits one step at a time. Here are simple solutions for the 7 most common bad eating habits.

1. Make a plan and stick to it. Consuming the same simple, locally grown or organic foods week to week will help prevent you from resorting to last-minute fast-food (and unhealthy) meals. Avoid using treats, such as ice cream or other sweets, as a reward for a hard day.
2. Don’t munch on the run. Our brains feel deprived if we aren’t mindful of the food we’re eating. Make a point to eat breakfast and dinner at a table as often as possible. Otherwise, you may end up eating anytime, anyplace – like when you’re lying on the sofa watching TV.
3. Avoid noshing in the car. You can quickly become trained to eat whenever you’re behind the wheel. Plus, it’s harder to keep track of what you’re eating if you’re driving and munching.
4. Have a healthy snack, like fruits and veggies, 30 minutes before you eat a meal. It can take as long as half an hour for fullness signals to travel from the stomach to the brain. The sooner you start eating, the sooner your belly will get the message to your brain that you’ve had enough food.
5. Downsize your dishes. Unless our plates are full, we tend to feel cheated, like we haven’t eaten enough. Try using a side plate instead of a dinner plate to help control those portion sizes.
6. Bust your eating triggers. If watching your favorite reality show triggers a craving for bowlfuls of your favorite snack, give up eating in front of the TV.
7. Exercise, exercise, exercise. It will help you maintain a healthy weight, and it can prevent compulsive eating because, like food, it produces stress relief and a feeling of well-being.