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zoonaferoza2015
zoonaferoza2015 Posts: 11 Member
edited November 2024 in Health and Weight Loss
How do you guys keep your hunger in check post work out? I run every alternate day and that day is a big struggle and I go overboard more than I would like. I'm thinking of starting 30DS. The only thing stopping me is the fear that I will bomb my diet even more frequently and quantitatively. What to do? I don't want to eat the calories I ve burnt back let alone be in a surplus

Replies

  • mbaker566
    mbaker566 Posts: 11,233 Member
    what she said
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Your MFP calorie goal creates a deficit before exercise. If you're running every other day, you need to eat more on those days OR your training is bound to suffer. Use one of the online calculators to have a better understanding of what your body burns in day, and perhaps then you'll feel more at ease to eat enough - knowing that 'enough' and 'surplus' are two different things.

    Or trust MFP, and eat some additional to fuel your workouts.
  • paxbfl
    paxbfl Posts: 391 Member
    What really helps me is eating smaller, more frequent meals. So if I eat a small meal post-workout, I'm eating another small meal maybe 3 hours later - so I never get super hungry. Also make sure you're getting enough protein. If you're working out your muscles need protein! Good luck!
  • dhimaan
    dhimaan Posts: 774 Member
    With the MFP system you can eat back your calories and still be in a deficit. Workout more so you can eat more.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    You SHOULD eat back the excess workout calories. MFP is set up to help you lose weight without exercising, so anything you burn off via workout should be eaten.

    FYI, 30 Day Shred doesn't burn that many calories. I've used it before and I looked really amazing (huge benefits), but it only burned about 125 for me. That doesn't mean it won't make you really hungry afterwards though.
  • VisofSer
    VisofSer Posts: 130 Member
    It has already been said that you should eat more on training days in line with the level of activity you perform.
    Beyond this, increasing your protein intake generally reduces hunger and depending on how you hunger levels run through the day, a workout day can be a good time to skip breakfast and have a larger meal post-workout which will help keep that days calories in line.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Yes eat back exercise but at around 50-75% of MFP database

    You do not have to eat them on training day ...I'm always hungrier the day after and generally eat them then

    Judge your weight loss over 6-8 weeks and see if you can eat back more

    But the more you move the more you eat
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