Uncontrollable hunger from running

peanut7butter

I have started running most days for up to an hour, and now find that I need to eat more calories than before. Well, I am also even hungrier now, and find myself over eating for the past couple days! It's all healthy stuff, I just find that I get so ravenous. Also, I think it might be in my mind sometimes, because I see that I have more calories and go a little crazy with my new freedom. Any tips?

lindustum

Well the point of exercise during fat loss is (among other things, like.. FUN) to build up muscle which means you need more calories to sustain these. So it's only logical that you are more hungry.

Have you re-calculated your TDEE and BMR? Lost inches? Perhaps body fat changes?

coffeepuff

I have the same problem! I run around dinner time, so my solution is to split dinner into 2-3 meals. My "rules" are that I have to drink a glass of water before I drink my smoothie (since I think thirst has a strong connection w/ my overeating).

I usually start with a protein smoothie (around 370 calories). An hour or so after that, I'll have an open-faced chicken sandwich or some tuna on toast or something (I usually feel lazy and don't really want to make more food, lol). And another hour or two hours after that, I'll have a protein bar or some oatmeal and nuts. If I know I'm going to get more food in an hour, I binge less and end up eating less than if I try to avoid eating more food and then go nuts.

I also try to throw lettuce into everything to "trick" my brain into thinking I'm eating more. Spaghetti? Nah, spaghetti and lettuce. Turkey sandwich? Nah, turkey and double lettuce sandwich. etc

This is not always a successful plan, so I am open to suggestions/advice, as well!

pkw58

I always do the "drink more water first". Also, after a snack or meal , I'll drink more water and wait an hour to see if it is real hunger. I will also check my macros. Generally I am out of balance if I get that constant hunger thing.

nikamar

I'll just say that the mentioned uncontrollable post-run hunger has made me gain about 13 lbs while actively training and running 70km a week.
Then again, I was terrible with portions and calorie estimates and thought that if you run as much as I do you can binge on anything you wish. . :noway:

For a post.- run meal I suggest a smoothie, oatmeal with berries on top, almonds, glass of chocolate milk (it's actually a great recovery drink) etc.

SoDamnHungry

You're burning calories...so of course your body is hungry. While it's good to be in a deficit, running for an hour probably burns hundreds of calories for you. So eat some of the burned calories back.

kristy6ward

Me too! and it's not even only on days I run, but the rest of the week as well. The problem is that in the past two weeks, after a particularly large calorie spike day (fridays), I'll find that I've actually lost weight for the week when I weigh on Saturday. So I don't know whether I should keep indulging the hunger or try and enforce will power and not scarf every calorie I've burned. I don't want to end up seeing gains.

40mpw

I ran for 7 years and had the same problem until I quit running this summer. I ran up to 40 miles per week and binged constantly. If I burned 500 calories on a run, I would get home and eat 1000. Imagine my surprise when I once read that running helps curb your appetite for several hours after a run! Sorry I don't have any advice for you, just wanted to let you know that you are not the only one having this experience.

lagraing

Wow, this is exactly what's been going on with me! I started running with a group - training for a marathon in November. We run 4 days a week, (doing 4/6/4/8 miles a week at this point) and holy cow, now I remember what a hunger pang feels like! Seriously though, I'm starting to track my calories more closely. I thought I was doing a good job before but honestly, I haven't lost any weight so concentrating on changing my habits to fruit/veggies/meat (and trying to get rid of wasted calories like alcohol and sugar.) New habits are so tough .. can't wait till it's old-hat.

ryry_

Your diary is not open so its hard to tell exactly. My guess would be you are eating somewhere around 1200 calories and by adding in cardio (which burns calories) you have pushed your deficit even further. As a result your hunger is increasing.

honeysprinkles

Are you eating back your calories that you burn while running? If not, you should be. It makes sense that you get hungrier because your body burns a lot of calories running and it wants them back! lol

RunningRichelle

http://www.marksdailyapple.com/case-against-cardio/#axzz2bU75e5ML

I started running about two years ago this fall- I've ran numerous 5k's, 10k's, two halfs, and a full. For the first year-ish, I didn't count calories, and didn't lose one ounce or inch. When I did start counting cals, I was miserable, because at the end of the day I was still hungry even though I was at my limit calorie-wise.

The above link fits my story perfectly, and maybe it might fit yours, too.

Best wishes.

jr235

Running makes me ravenous as well!

After a run I have a BIG glass of whatever, sometimes several, and a smoothie. Usually its lowfat laban (fermented yogurt drink with probiotic cultures) with some fruit and a few almonds mixed in. If I do a late no more meals in the day run sometimes I add a few chocolate chips in there to make it a dessert.

Before you go for a run you should have a bit of a snack as well. I can't eat too much before or else I feel sick, but a piece of whole grain toast with peanut butter and a piece of fruit is a good choice for me. For my actual meal before a run (such as lunch) I like to make that will keep me full for a long time. These are meals involving lentils or beans, sometimes a small portion of meat, and lots of veggies.

Besides that I have learned to enjoy the increased appetite. Food tastes a million times better when you're hungry, and after so long of mindlessly stuffing my face when I wasn't hungry with junk while that little voice in the back of my head was saying "this is a very bad idea" its excellent to sit down to a proper healthy meal while being actually hungry and having exercised.

I'm absolutely not saying starve yourself, but if you're like me you may enjoy having more of an appetite by the time your meal rolls around. Once you get used to the feeling of being hungry (and I never used to be hungry - it took some getting used to) its fine and enjoyable, because you know you will really enjoy your next meal.

belgerian

Ive found that running when Im a bit hungry removes my appetite and it stays that way, I will still binge sometimes but usually not related to hunger related to ice cream.

drosen32

I suggest eating something before you run. I bike now, but used to marathon, so I know your ordeal. Sometimes, a bite to eat prior to exercise helps. My two cents.

elisa123gal

I saw one diet researcher who said excercising works to keep weight off after maintenance. But, his research showed it made dieters more hungry and it didn't help in the weight loss aspect. I know that's controversial. But I do think if extreme exercise is making you hungry and you're over eating.. ..you're shooting yourself in the foot if you want to lose pounds.

I exercise..but keep it to something that doesn't make me super hungry and I time it so I eat my lunch right afterwards.

btw.. my most successful weight loss effort was accomplished without exercise. It amazed me.

lisajsund

What is your basal metabolic rate and your calorie goal? It's possible you truly are not eating enough. When I hit the 10 lb mark (should be next week!), I'm upping my calories by about 200/day. I'm training for a 1/2 marathon and, even on rest days, the body needs the fuel to recover. Other thing - do you eat your exercise calories back and make sure you are getting close to you your net calorie goal?

ayalowich

I'll just say that the mentioned uncontrollable post-run hunger has made me gain about 13 lbs while actively training and running 70km a week.
Then again, I was terrible with portions and calorie estimates and thought that if you run as much as I do you can binge on anything you wish. . :noway:

For a post.- run meal I suggest a smoothie, oatmeal with berries on top, almonds, glass of chocolate milk (it's actually a great recovery drink) etc.

And you wonder why you have gained 13 pounds? Just looking at that post run meal has me SMH.

I've run for about 25 years, and I get being incredibly hungry after longer efforts. For the most part, we've earned it but you do need to be careful about over doing it.

touchofred

Upping my protein and fat intake and lowering my carbs slightly solved this problem for me. Everyone is different though, just got to find what works for you.

KANGOOJUMPS

know this feeling, I could eat the house.

michellekicks

Running is not good for weight loss. I have a much harder time losing body fat when my mileage is up than when I'm barely running at all. When you're running you have to fuel the running. The body's acceptable calorie deficit seems to be smaller. Eat the calories you burn from running and create your deficit from your NEAT.

So my advice is eat all your exercise calories when you're running. At least BMR + exercise calories daily.

MinnieInMaine

I'll just say that the mentioned uncontrollable post-run hunger has made me gain about 13 lbs while actively training and running 70km a week.
Then again, I was terrible with portions and calorie estimates and thought that if you run as much as I do you can binge on anything you wish. . :noway:

For a post.- run meal I suggest a smoothie, oatmeal with berries on top, almonds, glass of chocolate milk (it's actually a great recovery drink) etc.

And you wonder why you have gained 13 pounds? Just looking at that post run meal has me SMH.

I've run for about 25 years, and I get being incredibly hungry after longer efforts. For the most part, we've earned it but you do need to be careful about over doing it.

I'm pretty sure the poster meant to pick from that list of post run snacks, not eat them all.

OP, it may be a matter of what you're eating rather than how much. Protein, fiber and healthy fats can help to keep you full longer. I actually find a combination of the three is best. Like a chicken sandwich with some avocado - yum! If you're going by the MFP defaults, as active as you are, it would be idea to exceed that protein goal. The standard recommendation is 0.8 grams per 1 pound of body weight. Or if you know your BF%, 1 gram per pound of LBM (lean body mass).

Also, as someone else said, your ravenous feeling could be slated by an increase in water. Sometimes the body mixes the signals so when you feel hunger, you may just be a little dehydrated.

Best of luck!

Momjogger

I've always exercised and was at my highest weight exercising 5 hours a week. I had to change a lot of things. Weight lifting made me hungry, but not as much the cardio. I think protein bars and shakes don't help AT ALL. Eating a lot of veggies helps. Eating a lot of fruit helps. Eating less processed carbs helps. No more crackers, pasta, rice, chips for me on a daily basis. They just make me hungrier. If you are hungrier, you need to eat high bulk, high nutrition, lower calorie options whenever you can fit them in. I also recommend eating more on exercise days and eating dinner as soon as possible. I eat dinner between 5 and 5:30. A snack won't do it. I precook meals and vegetables to help.

Momjogger

Running is not good for weight loss. I have a much harder time losing body fat when my mileage is up than when I'm barely running at all. When you're running you have to fuel the running. The body's acceptable calorie deficit seems to be smaller. Eat the calories you burn from running and create your deficit from your NEAT.

So my advice is eat all your exercise calories when you're running. At least BMR + exercise calories daily.

I have experienced the opposite. Running has helped me lose, helped me out of plateaus, and is great cardio for a healthy heart. I think about an extra 75 - 100 calories per mile extra would help though for sure.

belgerian

Running is not good for weight loss. I have a much harder time losing body fat when my mileage is up than when I'm barely running at all. When you're running you have to fuel the running. The body's acceptable calorie deficit seems to be smaller. Eat the calories you burn from running and create your deficit from your NEAT.

So my advice is eat all your exercise calories when you're running. At least BMR + exercise calories daily.

Running has been great for my weight loss everyone is different, and everyones body reacts differently. Do some experimenting and decide for yourself.

Anony1023

Maybe some sort of pre or post work out shake or snack that will help replenish what your body needs and fast.

lcvaughn520

I have been having the same problem recently!! In my experience, the extreme hunger lasts for a couple of days, but eventually will subside a bit on its own once your body gets used to the new activity level. Additionally, eating more healthy fats always seems to help me - try to eat things like peanut butter, olive oil, avocados, black beans, etc. It seems to work for me.

QuilterInVA

It has been proven that drinking water does nothing to satisfy hunger. It could be a placebo effect. Liquids leave your stomach very fast..

pkw58

It has been proven that drinking water does nothing to satisfy hunger. It could be a placebo effect. Liquids leave your stomach very fast..

I am enjoying that placebo effect long enough to wait and or cook a meal rather than "graze"... And some of us mistake thirst for hunger ...

Cazzyxo

Im also kind of opposite. Running supresses my appetite. I try not to eat before a run, sometimes if i get up late or im slow to get out i end up feeling starving. After a 30min run those hunger pangs are gone!

MrsPixelbark

Im also kind of opposite. Running supresses my appetite. I try not to eat before a run, sometimes if i get up late or im slow to get out i end up feeling starving. After a 30min run those hunger pangs are gone!

I'm exactly the same: I've just come back from an 18 mile run and I couldn't dream of eating anything (I just struggled to get through half a graze box), which has left my calorie count stupidly low for the day.

Running for me switches off any snack-attacks I get, and I really have to pre-plan long-run days as if I had my way I'd eat nothing at all for the rest of the day. But, it's not all bad, it's quite handy on days where we have a more calorie dense tea: a good 10k prior to that, and I tend to feel a heck of a lot more satisfied from a smaller amount of food.