Need Help figuring out after workout snacks

AZTeri2016

I have been on a plateau for some time. I work out 4-6 days a week, alternating HIIT and cardio, with one day a week going for long bike rides. I will admit that hasn't been quite the case over the holidays, but I'm back to that schedule now. I have 40 pounds to lose. I did maintain over the holidays, which is a small victory.

Yesterday I logged 60 minutes on the elliptical, 8/2 intervals for the first 30 minutes, followed by 30 more minutes where I kept my heart rate in the 132-135 zone. My problem is that I get home after that, have a salad with chicken and avocado for lunch, and by 2:30 I'm starving and tend to go into the kitchen and grab WHATEVER! That's sabotaging my workout and eating. I realized that I have my calories set too high (1773), and reduced that this morning (1350), but still -

Does anyone have suggestions for healthy snacks in the afternoon that will not sabotage the rest of my day? I'm really trying to limit carbs after noon, but not been very successful there either.

MelanieCN77

I work out in the morning and have this issue as well, and the solution is making lunch and after lunch snack where most of my calories for the day go. That salad is obviously not doing the job well enough, so you may need to make that dinner and have meat and potato or whatever for your lunch. I also find that if I know I have eaten plenty but am still having those mad food wants, I set a timer for 20-30 minutes and drink some water and tell myself I'll reassess then. I'm usually over the worst of it, but telling myself "let's see" instead of "no" helps.

cheryldumais

My favorite lite snack is low fat string cheese. Most are 60 calories or less and the protein helps.

rileyjleigh2000

I won’t comment on if your calorie intake is right or wrong, I don’t know that.

If you are starving after your workout and can’t make it to dinner without eating everything in sight, try increases the size of your lunch. Eating a bigger lunch will make you feel fuller.

You can compensate for the additional calories at lunch by eating a smaller dinner. My experience is it’s easier to be hungrier at bed time than it is to be hungrier in the middle of the day.

Just my two-cents.

L1zardQueen

I make sure I eat filling meal that will last me until diner time. I accept the fact that I may get a little hungry before dinner, nothing wrong with being a little peckish before a meal. I eat snacks only occasionally, I can tell when do need to eat a little something and it will be some baby carrots or a little hunk of cheese. Being ravished before a meal does not work for me.

I usually eat two meals a day.

kimny72

AZTeri2016 wrote: »

I have been on a plateau for some time. I work out 4-6 days a week, alternating HIIT and cardio, with one day a week going for long bike rides. I will admit that hasn't been quite the case over the holidays, but I'm back to that schedule now. I have 40 pounds to lose. I did maintain over the holidays, which is a small victory.

Yesterday I logged 60 minutes on the elliptical, 8/2 intervals for the first 30 minutes, followed by 30 more minutes where I kept my heart rate in the 132-135 zone. My problem is that I get home after that, have a salad with chicken and avocado for lunch, and by 2:30 I'm starving and tend to go into the kitchen and grab WHATEVER! That's sabotaging my workout and eating. I realized that I have my calories set too high (1773), and reduced that this morning (1350), but still -

Does anyone have suggestions for healthy snacks in the afternoon that will not sabotage the rest of my day? I'm really trying to limit carbs after noon, but not been very successful there either.

Reducing your calories by over 400 in one day AND doing a 60 minute cardio workout would leave anyone hungry I think.

Perhaps plan a 100-150 cal snack for a couple of weeks on top of your new calories to ease into it. 1350 with an hour cardio sounds awfully low to me, but if it makes sense for you, try easing into it at least.

Can't help you with the carbs, I don't limit mine at all. Maybe a yogurt, string cheese, or some nuts for a snack? Good luck!

ghudson92

I find having a high protein, high fat meal after my workout is most effective. Usually a 3 egg omelette with vegetables and blue cheese, that seems to do the trick. Maybe you could try adding in a boiled egg or two if you are enjoying your salad?

Taz6o5

It's funny after I work out the last thing I want is food .
I just drink a lot of water .

spiriteagle99

An apple, banana, or cheese may work for you. Not a lot of calories, but filling.

missiontofitness

I like higher fat/protein snacks. I like to cut up sharp cheddar off the block, and have it with a hard boiled egg. Today I had some almonds as a snack. I don't always like fruit or veggies as a snack, since I find those don't keep me full for long.