Post cardio increased appetite makes me binge, wasting all of it. Help
HappilyRubina
Posts: 206 Member
I'm just getting back into healthy lifestyle after a long hiatus. I started doing some cardio. But as soon as I'm done with my cardio, I have this extreme appetite and I eat tons more than I must've burned leading to wasting the whole workout. Does this happen to you? How could I tame it?
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Replies
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Help required0
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What's your target calorie goal? How much are you tying to lose?
Without that information handy, my advice would be to just eat foods that aren't as calorie dense so that you can eat more in volume. At least until you get used to it. Also, you know what the problem is, so now it's up to you to solve it. Practice restraint.
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It doesn't happen to me. Yes, you could eat, but prefer vegetables, meat, fish etc. And do it mostly till the middle of day.
Better forget about candies and cakes as well0 -
Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
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I'm doing TDEE-20, which comes around 1450 calories. I'm 5'6". And currently weigh 70 kgs/154 pounds. My UGW is 120-125 pounds depending on where I'm happy.0
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Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
I'm used to drinking 3-4 litres of water a day. And I usually eat a piece of fruit before going in. Have a protein shake of approximately 110 calories after I'm done. But can't stop at that. I tried resisting by eating cucumber slices, an apple etc. But couldn't stop till I ate 6-7 cookies.
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HappilyRubina wrote: »Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
I'm used to drinking 3-4 litres of water a day. And I usually eat a piece of fruit before going in. Have a protein shake of approximately 110 calories after I'm done. But can't stop at that. I tried resisting by eating cucumber slices, an apple etc. But couldn't stop till I ate 6-7 cookies.
If you open your food diary, we can be more helpful. My hunch is...not enough protein and dietary fat.
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HappilyRubina wrote: »Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
I'm used to drinking 3-4 litres of water a day. And I usually eat a piece of fruit before going in. Have a protein shake of approximately 110 calories after I'm done. But can't stop at that. I tried resisting by eating cucumber slices, an apple etc. But couldn't stop till I ate 6-7 cookies.
If you open your food diary, we can be more helpful. My hunch is...not enough protein and dietary fat.
I'm just getting started and opening up food diary is too embarrassing for now. But thanks so much for your time and suggestion. I'll try increasing proteins and dietary fats. Thanks a lot again.
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For one thing, you aren't wasting your efforts. Perhaps you are negating the calorie burn, but that calorie burn is only a bi-product of your fitness...it shouldn't be the reason (or only reason) for exercising.
I have struggled with this issue after a good lifting session...it's largely mental rather than actual hunger. I do one of two things to combat this...I eat a meal shortly after working out or I plan a good snack for post workout if a meal isn't feasible. If I plan a snack I actually plan it...I will weigh out X ounces of beef jerky, my apple, some almonds, etc...and whatever I have planned out is what I stick to. If I don't do that, I will go home and just open up the cupboards and it's a free for all...when I plan it out, it's much better.0 -
cwolfman13 wrote: »For one thing, you aren't wasting your efforts. Perhaps you are negating the calorie burn, but that calorie burn is only a bi-product of your fitness...it shouldn't be the reason (or only reason) for exercising.
I have struggled with this issue after a good lifting session...it's largely mental rather than actual hunger. I do one of two things to combat this...I eat a meal shortly after working out or I plan a good snack for post workout if a meal isn't feasible. If I plan a snack I actually plan it...I will weigh out X ounces of beef jerky, my apple, some almonds, etc...and whatever I have planned out is what I stick to. If I don't do that, I will go home and just open up the cupboards and it's a free for all...when I plan it out, it's much better.
This is really good advice.
Also, never underestimate the power of big salads and air popped popcorn. When I'm a bottomless pit even after I eat a meal, that's my go to strategy.0 -
HappilyRubina wrote: »HappilyRubina wrote: »Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
I'm used to drinking 3-4 litres of water a day. And I usually eat a piece of fruit before going in. Have a protein shake of approximately 110 calories after I'm done. But can't stop at that. I tried resisting by eating cucumber slices, an apple etc. But couldn't stop till I ate 6-7 cookies.
If you open your food diary, we can be more helpful. My hunch is...not enough protein and dietary fat.
I'm just getting started and opening up food diary is too embarrassing for now. But thanks so much for your time and suggestion. I'll try increasing proteins and dietary fats. Thanks a lot again.
You're welcome.
Just, for the record, no one's diary is perfect. I had Twix and Snickers for breakfast yesterday.0 -
To be honest that's why I gave it two weeks to get my eating in place before starting exercising... I had the same experience a few years back, starving after burning 200 calories maybe of cardio and ending up eating more than I burned.
But you can have something light - a high fiber low carb wrap with eggs, cheese and spinach, or tuna salad, or something like that for 200 calories.0 -
Make sure you aren't going INTO your workout without enough calories, fat, protein... I find that I need a good snack about an hour before working out so that when I am done, I'm not starving. Sometimes, my body feels ramped up and eating (snacking) becomes the next workout ("Go! Go! Go! Find those chips! Lift! Chomp!")
And just keep working on it. Some days are better than others. 0 -
HappilyRubina wrote: »Do you have plenty of water before, during and after? Do you have a pre workout meal/snack?
Have you tried preparing something to eat after so it's ready for you when you get back? Is it actually a binge or just more food than normal?
Sooo many questions, sorry
I'm used to drinking 3-4 litres of water a day. And I usually eat a piece of fruit before going in. Have a protein shake of approximately 110 calories after I'm done. But can't stop at that. I tried resisting by eating cucumber slices, an apple etc. But couldn't stop till I ate 6-7 cookies.
That's not a binge - TRUST ME. I do understand how this would make you feel discouraged though. Maybe prepare a full meal or more volumous snacks like previously suggested this is mostly in your head, just give yourself a nudge and try to push past the urge to eat more than you really need. Plan for these things and you're gonna win
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quit cardio for awhile0
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cwolfman13 wrote: »For one thing, you aren't wasting your efforts. Perhaps you are negating the calorie burn, but that calorie burn is only a bi-product of your fitness...it shouldn't be the reason (or only reason) for exercising.
I have struggled with this issue after a good lifting session...it's largely mental rather than actual hunger. I do one of two things to combat this...I eat a meal shortly after working out or I plan a good snack for post workout if a meal isn't feasible. If I plan a snack I actually plan it...I will weigh out X ounces of beef jerky, my apple, some almonds, etc...and whatever I have planned out is what I stick to. If I don't do that, I will go home and just open up the cupboards and it's a free for all...when I plan it out, it's much better.
All of this.
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One idea that may help, that I have found true for me: If working out is a fairly new habit for you, you may be over doing it. I find I am less hungry and experience better losses if, when I'm getting back into regular fitness, I limit it to a point I'm almost embarrassed. AKA C25K, the workouts are 25-30 minutes initially, I barely/almost go two miles. I totally have the energy to do more, but if I don't go farther I'm not extra hungry and I lose weight. If I do I'm extra hungry and my body is more stressed. Same with 5x5 stronglifts, it take 30-45 minutes (a lot of which is resting between exercises.) I "could" do more, but if I don't I experience better balance of hunger/weight loss after.0
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