Exercise just makes me more hungry

Might be a fluke, but every time I have participated in a 5k they have had tables set up with bananas and sometimes also oranges sliced in half for all the runners. It helped me with the "shakes" my body was experiencing afterward. Maybe consider a post-workout snack that is similar? It could be an interesting experiment...

The same thing was happening to me until I added some extra fat into my diet. Now I get hungry before meals but it is a manageable hunger.

In another chapter from “macros are individual preference” I get ravenously hungry after a long run (12-15 miles is bad, 15+ and I’m like a bear coming out of hibernation). I can easily eat 4-6k calories and still be hungry on long run days. I used to get quite hungry after most workouts but really now only have the ravenous hunger after long runs.

What has helped me feel better and manage the regular workouts and normal runs is upping my carbs and lowering my fats (protein is the same). Obviously, YMMV since others are reporting that increasing fats helped them.

For general hunger/satiety (not related to workouts), I find volume and fiber the be the biggest helpers. Again, YMMV - many find protein and fat to be satiating (I do not).

Try different foods, different macros, maybe even different timings (pre/post workout), etc. also know certain types of workouts affect different people in different ways regarding hunger. Some people get hungry with high intensity, some with weightlifting, some with steady state cardio, some with all of the above, some with none of the above, some the day of the workout, some the day after, etc.

A lot of these things are trial and error to find the best mix for you.

travelertechie wrote: »

I also started a natural hormone treatment for something I have, and that makes me hungry too.

I try to drink plenty of water, but I swear there are days I'm even capable of consuming 3000 calories. And my exercise burns at max 500 calories a day. In the days where I'm really killing it on exercise while staying within the calorie limit (1750 calories), I also get heart palpitations and weakness at night. It makes me wonder if it has something to do with electrolytes as I sweat a lot during my cardio sessions. But even a few minutes of strength training (push ups etc) make me feel like I haven't eaten for a week!

I am already aware that I need protein and healthy fat in my diet as well as veggies etc, and most of the days I'm able to keep it healthy. I also take iron tablets and multivitamin supplements. But even with healthy food I tend to overdo it in quantity, even when I know to use small plates etc. I just get really weak and shaky if I stay within 1700 calories, and that's about my maintenance calories for when I reach my goal!

I'm 1.63 cm tall, 75 kg and 31 years old female by the way. My goal weight is 65 kg. Any advice?

You're probably overdoing the "healthy food" part.

While I understand you have some limitations on what you can eat due to various conditions, Many people find that upping proteins and fats can lead to being more satisfied.

Additionally, if you're burning 500 calories in training, you should be eating those calories. Sufficient Protein throughout the day and easily digestible sugars like gummy candy are helpful if you're getting shaky during or after intense cardio training.

Duck_Puddle wrote: »

MikePfirrman wrote: »

Duck_Puddle wrote: »

In another chapter from “macros are individual preference” I get ravenously hungry after a long run (12-15 miles is bad, 15+ and I’m like a bear coming out of hibernation). I can easily eat 4-6k calories and still be hungry on long run days. I used to get quite hungry after most workouts but really now only have the ravenous hunger after long runs.

What has helped me feel better and manage the regular workouts and normal runs is upping my carbs and lowering my fats (protein is the same). Obviously, YMMV since others are reporting that increasing fats helped them.

For general hunger/satiety (not related to workouts), I find volume and fiber the be the biggest helpers. Again, YMMV - many find protein and fat to be satiating (I do not).

Try different foods, different macros, maybe even different timings (pre/post workout), etc. also know certain types of workouts affect different people in different ways regarding hunger. Some people get hungry with high intensity, some with weightlifting, some with steady state cardio, some with all of the above, some with none of the above, some the day of the workout, some the day after, etc.

A lot of these things are trial and error to find the best mix for you.

A marathon only burns around 2600 calories (roughly) so you would be gaining a lot of weight during running season!

Plus the calories I burn in all the hours of the day that I’m not running the marathon (which is most of the hours of the day). So my TDEE would be somewhere between 4 and 5k.

So depending on my actual TDEE and intake, I might gain if I didn’t account for that known hunger that’s coming and manage my calorie intake accordingly. I’m losing ~1 lb a week - even though I exceed my TDEE by a bit on that one day.

Thanks for clarifying that. I know a lot of fat runners that believe they can eat anything because they run. After five years on maintenance, nothing falls off the maintenance wagon faster than an injured runner (and I was a former runner myself that managed to stay on maintenance with chronic injury).

i think this is where nutrition become more important.
I found when i squeezed as much nutrition as i could out of every calorie, a deficit was more feasible.