Working out in the morning

nikkihartley91
nikkihartley91 Posts: 5
edited November 14 in Fitness and Exercise
Hi :)
I have started getting up early on a morning and doing a bit of Vicky's 7 day slim before I have my breakfast (usually just a bowl of cereal).

Normally I do not eat between breakfast at 8.15 and lunch at 12 but since I have started doing this I am hungry by 9.30.

I struggle to stick to my calorie goal as it is so don't know if I can manage having a mid morning snack too.

Will I get used to the change and stop feeling so hungry or should I try shifting my habits around to include a mid morning snack?

Thanks,
Nikki :)

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Hard cardio always increases my appetite. Fat loss comes from what and how much you eat. So, focus on you food if fat loss is what you’re after. Exercise should be about attaining a given fitness goal (cardiovascular, strength, mobility, endurance, speed, balance, etc.).

    Also, eating carbs for breakfast will likely raise your blood sugar. When your blood sugar drops back down, you’ll be hungry again. Try having just protein and fat (eggs, meat) and avoid carbs in that meal. See if that helps.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    1. What is your calorie goal?
    2. What is your weight loss per week goal?
    3. Are you logging those exercise calories and eating them back?

    Your goal may be too aggressive. If it isn't, the other thought i have is you may want to switch up the food you are eating. I find cereal always leaves me hungry soon after eating it. I find something with protein and a little fat fill me up and keep me full much longer. I'll add peanut butter to oatmeal or protein pancakes. Eggs help. Try different things to see if that helps.
  • nikkihartley91
    nikkihartley91 Posts: 5
    Calorie goal is 1320, 1lb per week.
    Currently at 151lbs aiming for 136.

    I log all exercise calories. As to eating them back, I usually do as it is only a 10 minute workout so doesn't actually burn many off at all. I do more intense/longer workouts on an evening a few times a week. These I usually do not eat back, not all of it anyway.

    The only problem is other than toast or cereal I don't like many breakfast foods. Not liking egg really frustrates me as I know that would help.
  • snowflake930
    snowflake930 Posts: 2,188 Member
    I exercise in the early morning also. I am ravenous after exercising too. Protein, as the others have said, helps me. I like hard boiled eggs a lot, so frequently have a couple for breakfast. Sometimes, I scramble a couple of eggs with some veggies and throw in some diced, leftover chicken or turkey breast. Sounds kind of odd, but I really like it. I have a mid morning snack too, a piece of fruit usually.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    your goal may be on the aggressive side as mentioned above

    This is my opinion, not necessarily for everyone, but cereal does not do jack s*** for me. It might be worth trading that in for an egg and cheese sandwich or something for the same calories that packs a little protein in. It could keep you feeling fuller longer.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    oops sorry, just saw the egg thing....who says breakfast has to be "breakfast food", you could try a turkey sandwhich?
  • snowflake930
    snowflake930 Posts: 2,188 Member
    edited March 2015
    If eggs aren't your choice, you could always try a smoothie with protein powder and fruits and/or veggies of your choice.

    Protein is pretty important, and makes a difference. As above poster says too a sandwich with protein, meat or nut butter.
  • nikkihartley91
    nikkihartley91 Posts: 5
    I have only just started doing this properly again so may adjust my goal dependent on how it goes. As long as I'm reducing my weight and getting fitter I am happy! Speed isn't a worry for me.

    How do you guys space your calories? I tend to eat most in my evening meal and about equal across breakfast and lunch with a small mid afternoon snack
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    I try to eat as late in the morning as I can (keep in mind I don't workout in the mornings), eat about 300 cals late morning, 5-600 lunch, 7-1000 dinner, usually add in 100-150 cal pm snack if I am doing a evening run and won't eat dinner till later.

    Mostly you will just have to figure out what works for you in this area :) good luck!
  • deoliveiraf
    deoliveiraf Posts: 13 Member
    edited March 2015
    On days I exercise, I am definitely more hungry through the morning hours. For me, I have some weight control oatmeal shortly after working out. It has 7g of protein and 160 calories per packet. A couple hours later (~9:30), I have a low calorie greek yogurt, which has 12g of protein and only 80 calories. For me, that holds me over until lunch without issue. Most days I also add some Grape Nuts to my yogurt, which adds more protein & some fiber, and also helps me with my iron levels as well as adding a nice little crunch.

    As far as my meals, I have breakfast (7:00), light mid-morning snack (9:30), lunch (noon), mid-afternoon snack (3:30) and finish up with dinner (6:30). I find I can think clearer and am mentally sharper with this approach. Also helps me stay away from the unhealthy, quick-fix hungry snacking.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I’m currently on intermittent fasting 16-8, so my first meal is around noon or so. But when I am on a regular eating schedule, I don’t have any carbs in the morning, and very little carbs during the day. Most of my calories and carbs are in my evening meal. Controlling blood sugar is key to maintaining appetite (at least it is for me).
  • nikkihartley91
    nikkihartley91 Posts: 5
    Thanks for all your great answers :smiley:
    I will try shifting my calories round so I can have high protein mid morning snack
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    You seem to be happy with te answers but I did want to add - don't get hung up on "breakfast" foods. You don't need to do eggs, toast, cereal, etc. Eat what you like. I'm not a breakfast fan either. I find te stuff I do like takes too long for me to prep before work.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm ALWAYS starving after an AM workout- no matter what type of workout it is. Bleck. totally normal.
    -
  • juleszephyr
    juleszephyr Posts: 442 Member
    Hi, Your weight and goals are almost exactly the same as mine, I get up at 5.45 am every morning weekdays to do my 30-45 min XTFMAX90 workout before my kids wake up and the day begins. I do get hungry by mid morning but shift my calories around to allow for a snack at about 10am. It helps. If you are really struggling lower your goal to half a pound a week for a bit...
  • ForeverCharlie
    ForeverCharlie Posts: 183 Member
    Incorporate some protein into your breakfast. That should help.
  • TAMayorga
    TAMayorga Posts: 341 Member
    If you truly enjoy cereal, you might try one that is higher in protein such as Kashi Go Lean. Instead of milk, I mix mine with Greek yogurt and a sliced banana.
  • AmbitiousButRubbish
    AmbitiousButRubbish Posts: 246 Member
    I do T25 and run a mile or so every morning. I usually have a protein shake (in water) and low sugar oatmeal. Comes out to about 250-300 calories and I am usually not hungry until lunch. The protein shake alone usually keeps me pretty full if 300 calories is too much for you in the morning.
  • kampshoff
    kampshoff Posts: 133 Member
    I have a post-workout protein shake every morning, and then space out the rest of my breakfast throughout the morning, eating when I'm hungry. In MFP, I log it all as "breakfast" but in reality it's like 3 or 4 small snacks. I find this works really well to stave off hunger until lunchtime.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    edited March 2015
    I workout in the morning and I'm always hungry long before lunch time. I have to bring snacks to work. An ounce of almonds as a snack around 9:30 is really filling and tasty (plus healthy). Apples also work well.

    1320 daily calories sounds a bit low if you're exercising and you weight 150.

    EDIT: I've found coffee also help suppress my appetite in the morning. And as another poster mentioned, solid protein is your best bet for staying full the longest.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    FWIW... I find caffeine to be a good hunger suppressant that often gets me through hungry mornings (I prefer to save my cals for later in the day).
  • JoRocka
    JoRocka Posts: 17,525 Member
    jacksonpt wrote: »
    FWIW... I find caffeine to be a good hunger suppressant that often gets me through hungry mornings (I prefer to save my cals for later in the day).
    Yes.
    I drink coffee as a way to stave off my food issues. I try not to eat till after 1230- so I mostly just drink coffee and water all morning.
  • nikkihartley91
    nikkihartley91 Posts: 5
    If only I liked coffee! The only drink I have is water (or juice if I'm at the pub so people don't moan that I'm only drinking water)
    One of my struggles is that I don't have much time to prep food so cereal is an easy thing to grab and eat while I get ready for work. Other than egg or yoghurt what would be a good breakfast?
    I have a cleft lip and palate so the textures of those foods are awful in my mouth, I'm not being fussy on purpose! haha
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I don't drink coffee either - I keep a box of 24hr energy in my office.

    My go-to breakfast, when I have them, is either cereal or a protein shake (orange juice, vanilla ice cream, vanilla protein powder), depending on what kind of macros I need.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    I start my day with 6000 yard swim at 5am (1200 Cal burn). The only thing I have before it is maybe a tbs of coconut oil (130 cal). Still have 'stored energy' to burn.
    I do drink water with a mix of mio fit and mio energy during the swim.
    Protein shake at the office and a protein bar. About 320 calories total.
    I usually don't overcome those calories burned from the swim until some time after lunch.
  • JoRocka
    JoRocka Posts: 17,525 Member
    nikkihartley91 wrote: »
    If only I liked coffee! The only drink I have is water (or juice if I'm at the pub so people don't moan that I'm only drinking water)
    One of my struggles is that I don't have much time to prep food so cereal is an easy thing to grab and eat while I get ready for work. Other than egg or yoghurt what would be a good breakfast?
    I have a cleft lip and palate so the textures of those foods are awful in my mouth, I'm not being fussy on purpose! haha

    I'd eat left overs honestly- whatever you normally eat- just eat it for breakfast.

    When I'm bulking in the winter months- I DO eat breakfast around 9:30/10:30 and apparently to everyone else in the office "chili is NOT breakfast" or "I couldn't do chili"

    whatever- you don't have to- it's my food- and I like it.
    Not a problem.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    JoRocka wrote: »
    nikkihartley91 wrote: »
    If only I liked coffee! The only drink I have is water (or juice if I'm at the pub so people don't moan that I'm only drinking water)
    One of my struggles is that I don't have much time to prep food so cereal is an easy thing to grab and eat while I get ready for work. Other than egg or yoghurt what would be a good breakfast?
    I have a cleft lip and palate so the textures of those foods are awful in my mouth, I'm not being fussy on purpose! haha

    I'd eat left overs honestly- whatever you normally eat- just eat it for breakfast.

    When I'm bulking in the winter months- I DO eat breakfast around 9:30/10:30 and apparently to everyone else in the office "chili is NOT breakfast" or "I couldn't do chili"

    whatever- you don't have to- it's my food- and I like it.
    Not a problem.

    I've done that before. Tacos at 9am always get weird looks. So good, though, and very macro-friendly/flexible.
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