Need Advice on Hunger
luluinca
Posts: 2,899 Member
I followed the EM2WL formula and it's working out really well for me. Thanks for the help btw. I have my TDEE figured out (somewhere between 2000 and 2100) and right now I'm trying to eat about a 15% to 18% deficit or 1650-1700 average per day.
I'm a 5'7", 64 year old female, trying to reach a goal weight of 160 lbs (doctor recommended for my age). Right now I'm losing a little over .5lb/week and I'm about 14 lbs away at 174. I've lost 57 lbs so far.
I work in our home office and am up and down all day plus I go to the gym 5 days a week doing strength training, calisthenics, some cardio daily as a warm up only (5-10 mins) but I do swim vigorously for about a half hour twice a week after my easier of the 5 days that I work out and also walk the dogs about 2.5-3 miles twice a week. I'm working my way up to barbells again (doing 5X5 soon) after a hip flexor injury last year and so far I'm still only doing about 85 lb DL and squats, 60 lb bent over rows and just started bench press with bar only but will add 10 lbs next week.
Everything is going great now that I'm healthy and injury free except I'm pretty hungry all the time, especially in the mornings (I go to the gym about 5 am). My diary is open and I also detail my workouts on my exercise page to keep track of what I'm doing.
I'm wondering if I should eat more or exercise a little less? Or maybe I need to do another reset? Any suggestions would be helpful. I'm getting a little anxious to reach my goal weight as I've been mostly in a deficit for 16 months. I have taken a few diet breaks, most recently in December because I was sick for part of the month and then the Holidays. Maybe I'm just still getting used to eating at a deficit again?
This morning, I had a nice protein shake with fruit and spinach pre-workout, eggs, ham, toast and grapefruit post workout, it's 10:18 and I'm starving......LOL I've pre-logged most of the day today but I'm not done yet, might add something if I can't make it to lunch. It's not one of my better diary days because we're going to the movies later and I'm taking a snack with me.................something sweet.
ETA, if anyone looks at my exercise diary, today was the easiest day of the week as it was the third day in a row of gym.
I'm a 5'7", 64 year old female, trying to reach a goal weight of 160 lbs (doctor recommended for my age). Right now I'm losing a little over .5lb/week and I'm about 14 lbs away at 174. I've lost 57 lbs so far.
I work in our home office and am up and down all day plus I go to the gym 5 days a week doing strength training, calisthenics, some cardio daily as a warm up only (5-10 mins) but I do swim vigorously for about a half hour twice a week after my easier of the 5 days that I work out and also walk the dogs about 2.5-3 miles twice a week. I'm working my way up to barbells again (doing 5X5 soon) after a hip flexor injury last year and so far I'm still only doing about 85 lb DL and squats, 60 lb bent over rows and just started bench press with bar only but will add 10 lbs next week.
Everything is going great now that I'm healthy and injury free except I'm pretty hungry all the time, especially in the mornings (I go to the gym about 5 am). My diary is open and I also detail my workouts on my exercise page to keep track of what I'm doing.
I'm wondering if I should eat more or exercise a little less? Or maybe I need to do another reset? Any suggestions would be helpful. I'm getting a little anxious to reach my goal weight as I've been mostly in a deficit for 16 months. I have taken a few diet breaks, most recently in December because I was sick for part of the month and then the Holidays. Maybe I'm just still getting used to eating at a deficit again?
This morning, I had a nice protein shake with fruit and spinach pre-workout, eggs, ham, toast and grapefruit post workout, it's 10:18 and I'm starving......LOL I've pre-logged most of the day today but I'm not done yet, might add something if I can't make it to lunch. It's not one of my better diary days because we're going to the movies later and I'm taking a snack with me.................something sweet.
ETA, if anyone looks at my exercise diary, today was the easiest day of the week as it was the third day in a row of gym.
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Replies
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I'd cut back on your cardio a bit and up your calories by 100. I did this and it worked well to help with the hunger. Still lost weight (I think it went from 1/2 lb to .4lb per week which was fine).0
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mymodernbabylon wrote: »I'd cut back on your cardio a bit and up your calories by 100. I did this and it worked well to help with the hunger. Still lost weight (I think it went from 1/2 lb to .4lb per week which was fine).
Thanks for the advice. I love my swimming but I think the dogs need walks a little more, so I'll cut back there and up cals a bit. I'm not too worried about how much I lose as long as I keep losing a little bit every week or two.
My trainer's always trying to get me to up my calories so he'll be happy.
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I agree with cardio and to get the best out of it is to Only do it after your workouts that way your body will burn fats for up to 6 hours after because the body won't be able to take from the muscles cause they were depleated from exercise so your body then will dig into the extra fats that are stored. Also you need to feed your muscles at least a 1/2 hour after workouts as well. Also if you like try a good protein and Casein mix drink along with say eating an apple before working out, slow burning carbs to give you energy and do at least minimum 1/2 hour cardio 3-4 times a week and none when you work legs.0
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wjeffery76 wrote: »I agree with cardio and to get the best out of it is to Only do it after your workouts that way your body will burn fats for up to 6 hours after because the body won't be able to take from the muscles cause they were depleated from exercise so your body then will dig into the extra fats that are stored. Also you need to feed your muscles at least a 1/2 hour after workouts as well. Also if you like try a good protein and Casein mix drink along with say eating an apple before working out, slow burning carbs to give you energy and do at least minimum 1/2 hour cardio 3-4 times a week and none when you work legs. Drink plenty of water when feeling thirsty at least a gallon gallon day.
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As another 5 am excersizer I eat about 40-50% of my daily calories by 10 am
. Not unusual at all for me to hit 1200 by then.
It works for me. That's the time if day I'm the most hungry so that's when I eat.
That said it really can't hurt to play around with less cardio more food. Try it for a month.0 -
Thanks for the advice everyone. I've pretty much come to the realization that I just need to eat more of my calories earlier as well. My trainer suggested eating more of my fat macros in the morning as well so I'm playing with that.
I worry sometimes that I'm exercising too much but I love it so I haven't really been able to cut back this week. I think I'm more likely to play around with my calories and macros instead. I upped my calories by 50/day so far and then I'll see how I feel next week. The last couple of days were a little better because I just ate a bigger breakfast and a smaller dinner. I did feel like snacking last night though but settled on a pear at the last minute thanks to my husband for cutting one in half and eating the other half.
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I too needed to up my calories AND cut out down my exercise. Which has been really hard for me. I also know that something had to change because I knew what I was doing was not working. It is hard, but together we can do it. a journey we can together.0
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