How can I curb this constant hunger?

Save yourself a doctor’s visit with this advice

Q:

I started waking up earlier to exercise instead of doing it in the afternoon, but now my weight loss has stalled and I always feel hungry. What’s going on?

A:

Congratulations on taking charge of your health! Exercising any time of day brings benefits, but doing so after you wake is especially good for kick-starting calorie burn. In fact, in an animal study, Scandinavian researchers found that morning workouts increased the activity of genes involved in fat breakdown, helping to boost metabolism and burn fat more effectively than evening exercise, and they say the same benefit would apply to humans.

As far as your hunger goes, it’s possible you’re dehydrated—especially if you’re exercising in the morning before eating or drinking. To ensure proper hydration, I advise sipping

8 to 16 oz. of room-temperature water—which helps you feel less thirsty—first thing in the morning, before your workout. Then continue sipping throughout the day.

It’s also possible your hunger and stalled weight loss could be a symptom of not enough sleep, so I suggest going to bed earlier on nights before you plan to wake up early to exercise. The reason? When you’re adequately rested, you make less of the hunger hormone ghrelin and more of the appetite-suppressing hormone leptin.

Diet changes can help outsmart hunger too. Try getting 10% to 15% of your daily calories from protein—a strategy that boosts leptin and lowers ghrelin levels to help women eat 441 fewer calories daily, say University of Washington scientists. Also smart: getting 10% to 15% of your daily calories from healthy fats like avocado and walnuts, since they provide sustained energy and slow digestion so you feel fuller for longer.

Q

I’m a mosquito magnet in the summer and hate using chemical bug sprays. Are there natural options

I can try?

A

There are! It’s smart to avoid commercial bug sprays, since their chemicals can bring side effects like skin rashes, watery eyes and fatigue. The good news? Many essential oils are just as effective at preventing the bites!

Oils like thyme, lemongrass and citronella are so effective that they’re often used in commercial sprays. Thyme oil is particularly powerful: Korean researchers report it can repel 91% of bug bites. To get the perks, combine 5 drops of oil and 2 oz. of water in a spray bottle and shake well before spraying. Or try doTERRA TerraShield Oil (doTerra.com), which contains lemongrass, thyme and other oils known to repel bugs. If you do get a bug bite, try rubbing a slice of raw potato over it. The potato’s juice has anti-inflammatory compounds that tame itching and swelling.