HELP! Working out has made me ravenous :(

amazinglyjae
amazinglyjae Posts: 49 Member
edited November 21 in Fitness and Exercise
Hi all, here are the stats:

I'm a 23 y/o female, 5'6 and currently weigh 185lbs. I started using this app a year ago at 220, lost 20 and then maintained for a year. Fast forward to 60 days ago, I started at 195. So I've lost 10lbs in two months, which is amazing. However I JUST started working out last week, completely aware that I've gained water weight from muscle tearing. Working out has made me into a complete hunger monster. In the last 60 days I've been eating between 1400-1700 calories a day, and feel fine doing this, but since working out, I want to eat everything in sight. Any suggestions ? My goal is to be toned and weigh 170lbs by December of this year.

I'm currently doing 30 Day Shred 5 days a week, 8 min Hip Hop Abs every other day and a 25 min low modified HIIT FitBlender video 3 days a week. I plan to keep this up. On average I walk about 14k steps a day at work.

I just changed my goal loss of 1.5lbs a week to .5lbs a week to curb the hunger since I want to tone and have a while to reach my goal.

Btw, these craving are worse than period cravings, I feel like I need to eat double of everything. Three days this week I over ate by about 400-1000 calories. I also drink about 4-5L of water a day. Pescatarian eating about 45-60grams of protein a day. Any suggestions? Did I incorporate too much exercise too quickly? I don't feel over worked at all, but maybe my body is?

Replies

  • cbrook29
    cbrook29 Posts: 57 Member
    That is the quintessential conundrum. Exercise increases appetite. And you can always eat more than you can exercise. I think the key is to eat food that is nutrient dense and that satiates you. Slow digesting carbohydrates are good in moderation (make sure they fit in your macros). diets that are high in protein 10 to satiate people as well as diets that include fats. FATS allow you to be satiated. But again make sure that within your macros. I also like to drink green tea as that reduces my appetite. I personally find the caffeine reduces my appetite as well. Maybe you should play around with your macros more. Perhaps a 40% protein, 40% fat, 20% carbohydrate diet. that's just a suggestion and that's what I do. However I am a 37-year-old male that is 165 pounds. Also be sure to include some carbohydrates because those people that eliminate all carbohydrates tend to eat more carbohydrates when they fall off the wagon and will binge on them. There. Was a study on it that I read somewhere
  • FitOldMomma
    FitOldMomma Posts: 790 Member
    When I first started swimming laps for fitness my appetite was ridiculous. Luckily, that exercise burns quite a few calories so I ate back a good portion of them. What seemed to help satiate me was protein + slow carbs. Like tuna on whole wheat crackers. Also, warm food seemed to fill me up better (probably all in my head) so a cup of hot soup, or a package of heat and serve lentils and beans.
  • justcat206
    justcat206 Posts: 716 Member
    Honestly my fave meal for heavy workout days is a HUGE salad with tons of leafy greens (for volume) and a reasonable amount of lean protein (grilled chicken is my go to) and healthy fats (olive oil, avocado, walnuts). Helps me feel full, takes a while to digest, and if I'm easy on the non-leafy toppings, it's relatively low cal. And I also found that if I leave most of my carb macros for the evening meal I'm less likely to go way over my calories. I somehow need those most at night to feel satisfied and ready to sleep, so I save myself enough for a good helping of rice, quinoa, pasta, etc with my evening meal. Best wishes!
  • JennyLynnMSO
    JennyLynnMSO Posts: 12 Member
    I think cbrook29's advice is great, and am going to take it myself. I experienced this at the gym recently. I've been working out avidly for the past year, and also working with a health coach who had me logging my foods but not my calories. I wasn't losing any weight at all, but my body composition was changing--I became more muscular and lost a number of inches. Since I've been on MFP, carefully maintaining a restricted calorie diet, I've lost weight, BUT...I've noticed that I have a hard time keeping up my energy at the gym, even doing workouts that I used to find very easy. Last week, I left half an hour into a really wimpy session on the treadmill because I couldn't stop thinking about food, and when I stepped off the machine I realized my vision had narrowed, I was shaking and felt nauseous. As soon as I ate, I felt myself again. It was very strange and a little frightening.

    I've been making a smoothie and drinking half of it before I head to the gym and drink the rest during or after my workout. I've been trying to balance my macronutrients, and sneak in some veggies, too: protein (Greek yogurt), complex carbs (usually a small amount of fruit), fiber (flax seed and spinach) and fat (flax seed and a little bit of nut butter). So far, it seems to be helping, but it's frustrating to me that I have to eat the extra calories I might have burned just trying to give myself enough energy to burn them. Like, it would be great if working out meant that I could have an extra glass or two of wine!



  • sistrsprkl
    sistrsprkl Posts: 1,010 Member
    May want to up your protein.
  • amazinglyjae
    amazinglyjae Posts: 49 Member
    Thank you to everyone who responded :)
  • JoRocka
    JoRocka Posts: 17,525 Member
    pretty common- I used to stop on the 5 mile drive back home at the shop rite because I was CONVINCED I wasn't going to survive. You worked out- your body wants food. It's pretty normal!
  • triciab79
    triciab79 Posts: 1,713 Member
    Drink lots and lots of water. Your body can confuse your dehydration from exercise for hunger. Give yourself a big protein hit right after the work out. After workout I eat a Quest bar and some very salty popcorn with a lot of liquid (diet coke -I know not the best choice). It seems to help me manage the insanity that drives me to consume the fridge.
  • amazinglyjae
    amazinglyjae Posts: 49 Member
    Again, thank you. Realized I only feel this way when I workout in the morning. Won't be doing that anymore !
  • Roza42
    Roza42 Posts: 246 Member
    I agree with sistrsprkl. Upping your protein will help. I eat about a gram per lb of lean body mass as a minimum. When I started working out I found that I was much hungrier, but I found that the hunger has subsided over time. Also I started having snacks which I never really did before.
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