Hey, all! I'm so happy this forum is here - it's helpful to see everyone working together and helping each other out. I'm hoping to get some help today....
I've been "dieting" for about three weeks now; I say dieting, but I've really just been changing habits - cutting out junk food and soda, adding more veggies and choosing healthier options, and exercising. I'm doing pretty well with changing eating habits and have been religiously exercising every day (or at least every other day).
The problem I'm having is that I can't seem to control my hunger on the days when I exercise. I find myself going back for seconds and thirds or eating enormous portions. I think I'm drinking enough water, so I don't think it's a mistaken thirst, but it's getting to the point where I'm just not losing weight. When I do make an effort to control my intake, I get very irritable.
Has anyone else had this? Can anyone offer some tips to overcome this? I'd really like to get below 300 this year, but I won't make that goal if I can't break this cycle/habit.
I'm like you, I find strenuous exercise makes me ravenous. I generally control it by having a protein shake (with frozen fruit & ice to make it thick) afterwards. However, I also tend to schedule that exercise close to real meals as well. So, in the morning I'll exercise at 11-12, take a shake, then have lunch at 2pm. Or in the afternoon I'll do 3-4, take a shake, then have dinner by 7pm. In the afternoon I'll likely also plan a snack in between.
Planning meals works best for me, and again for me, tracking is a must. If I know that I'm going to eat something at a certain time I can usually deal with the hunger. For me, making sure that almost all snacks have a protein source is important. ie. I love fruit, but I can't have it by itself as I'll just be hungrier. I realize that you may be cooking for more than just yourself, but another solution is to not make extra portions. I cook for two, and I will often make a big batch of something, divide it and freeze it. For example, tonight (although cooking for myself) I'll take a single portion of meat sauce out of the freezer and weigh my pasta before cooking it. There simply can't be a second or third portion.
The other option is to lower the intensity of your exercise (if that applies). Instead of hard cardio, consider a walk, or some such switch out. Becoming more active during the rest of the day can actually do more for you than an hour of hard exercise.
You are doing it all right! That's what I did and dropped my first 40 lb like that.
I've talked to a lot of weight training pros and they set me straight about the food, because I was ravenous after training as well. I now make sure I've eaten a nutritionally balanced meal about two hours before weight training (you could probably get away with 400 to 600 calories), and then make sure to include some extra protein within half an hour afterward. I also make sure to drink plenty of water before and during the training.
When I'm true to wellness aspirations, I do "fasted cardio" first thing in the morning, for just 20 minutes before breakfast. I also include HIIT on the treadmill in the afternoon, about 30 minutes. I do my weight training in the afternoons, because I was told that's when our joints are most prepared for it and it helps me by getting me tired earlier and sleepy at the right time. If I'm going to watch TV in the evenings, I sit on my Fitball and bounce, which really does burn calories and strengthens my quads, glutes and core.
I'm as tall as you. I'm still struggling to break 300 lb. I haven't had the opportunity to devote myself to my wellness aspirations over the last several months and my rate of weight loss slowed way down. I recently moved and am rebuilding my home gym, so I will be back on track soon!
Thanks so much! I think I'm going to try the protein before working out and start some weight training - right now I'm just walking/jogging and working up to hiking. My goal is to do a few miles on the Appalachian Trail this summer and bike the fields at Gettysburg, but I've got a ways to go for that.
I think I also have to break up my meals into smaller, more evenly spaced out minis.
I'm kind of the opposite when it comes to exercise and hunger. I struggle a lot with emotional eating, and find that when I exercise I simply don't eat as much. I get much hungrier, but when I eat a normal portion I notice that I'm full, and I simply don't want any more.
That being said, I have trigger foods that can cause real problems. If I don't have regular sources of protein throughout my day, I will get into a "ravenous" stage and really binge on carbs. For me, it works best to have a protein shake, a yogurt, or a string cheese every 3 - 4 hours. Then true hunger is obvious and managable.
I know its not exactly the same issue you're having, but maybe the extra protein will help you, too.
I tend to eat less when I exercise (running especially)
But I'm always FAMISHED after swimming!! It's kinda annoying. Today for example I swam a mile and by dinner time I had 2000 calories already (I normally try and stick close to 1500)
I have renamed my trigger foods as gateway foods. Like gateway drugs, they lead to something else that's usually much worse. Like I can't have both butter and real San Francisco sourdough bread in my house at the same time, because it leads to wanton carb abuse. I can have butter alone, and I keep it in the freezer. If I decide to have toast, it'll be with something that is whole wheat. I toast it and then sort of pass the butter over it really quick to let some of the butter essence barely grace the surface of the bread.
I also can't have good hearty loaves of bread in the house with good fruit olive oil. That's just food porn!
Swimming makes me ravenous and sleepy. I think it's the drop in body temperature that does it. Someone told me you can't lose weight with swimming, but I think it just leads to things that make me want to eat more. It's a gateway exercise!
Weight training, when I fuel myself properly, makes me feel awesome! Within 15 minutes of lifting weights, I feel the endorphins kick in. Not so much with cardio, but I don't think I get my heart rate up high enough for long enough periods in order to achieve that. When I bounce on my Fitball, well, that's just plain fun, so I can do that for an hour and more.
Success! I made sure to eat an egg before hitting the trail this morning and came home and finished up my breakfast with some dairy and fiber. Managed to control the cravings through the day until I got home from the gym (about 20 minutes ago) and satisfied a sweet-craving with a small spoonful of p-nut butter.
Thanks for all the tips!!
Georgia: What is a fitball and where can I get one? It sounds like it would help me build my core muscles (assuming I have any beneath the spare tire(s))!
I tend to eat less when I exercise (running especially)
But I'm always FAMISHED after swimming!! It's kinda annoying. Today for example I swam a mile and by dinner time I had 2000 calories already (I normally try and stick close to 1500)
I cant swim for longer then 30 minutes because of this reason! Running doesnt make me feel like I'm starving, so I switch it up. I go running whenever, and only swim before meals.
I cant swim for longer then 30 minutes because of this reason! Running doesnt make me feel like I'm starving, so I switch it up. I go running whenever, and only swim before meals.
Sadly I can't limit the swim time because I'm a slow swimmer and I'm doing a race that requires a 1 mile swim which takes me probably a good 45-50minutes of which I have to practice the race distance.
I have been doing it "before meals" too. Ideally I'll have a latte for some easily burned carbs before the swim, and then breakfast after the swim but I still feel the effects late into the day. I'm also a lot more exhausted then when I run or bike.
I agree with "cold" being one of the reasons why... I also think it's because swimming basically involves using ALL your muscles.
Anyway I limit swimming to only twice a week also or else I'd never lose much weight. heh!
exercise/hunger balance
