Insatiable Hunger From Lifting?
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Posts: 59 Member
I've been doing really good up to this point. Around 5'5 or 5'4 and 125 pounds on heaviest days. Goal is 115 as I have stubborn thigh fat, losing weight mostly for aesthetics now. I've started increasing my lifting routine at the gym and at home, mostly focusing on legs, and my hunger has gone through the roof! I'm used to some days where I'm ravenous but could usually reign myself back in the next day and be fine again. I'm aiming for 1330 cals a day plus any I burn with cardio but not any I burn from lifting and end up eating over that almost every single day. I'm afraid my weight is going to start creeping up again at this point. I'm eating whole30 at the moment so no processed foods and sugars. I mostly over eat on cashews, coconut manna, and fruits, my weaknesses at the moment. I saw 119 for a fleeting moment so I know my goal is achievable but I've gone back up to 125. What did you do to stop the extreme hunger?
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Replies
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This is an issue for me as well. I've found that a combination of eating small, frequent, high-protein meals/snacks, ensuring I get plenty of water and protein overall daily, and about once a week planning a high-calorie day help a great deal. That one day does slow my weight loss, but with lifting it ends up being body recomp anyway. It also keeps me sane and feeling strong.
I hope this helps you!2 -
I'm 5'6, middle aged, following Strong Curves four days a week, mild cardio on the other three days. Eating 2600+ calories a day and barely gaining weight! I'm bulking and almost at 125 lbs.
Yes, I am ravenous after lifting and simply would lose weight anywhere under 2400 calories.
I suspect you can eat more than you think before gaining weight!
Protein helps me feel fuller longer btw. I aim for 130 gr a day.
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@pyrusangeles @Anna28518 thanks for the replies. I figured protein might be a factor and definitely need to up how much of that I'm eating and more often too! Probably up the calorie limit a bit too.2
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I'm always a lot hungrier on lift days too. I always eat at maintenance on lifting days, or even a couple hundred over.0
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It's a serious problem.
I run a lot. Running does not spur the same hunger. Not at all.0 -
I increased protein. When I started progressing on my lifting, but it was still "new" I was very hungry. I would put protein in my coffee and eat a quest bar in the morning after lifting. Sometimes I would eat a poptart before lifting, lol. I was at a pretty low weight at that point, so extra calories were good. I also noticed when I first took up swimming I was also super hungry. But as my body gets used to the new exercise, the increased hunger seems to subside.1
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I eat the calories I earn from cardio on my lifting days. I also add in calories for lifting which come to about 150 per hour and right in line with the MFP database.1
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I just go hungry on lifting days. When I was eating 1,600 calories a day, I was hungry all the time. Thank God that phase of my cut is over...0
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When I’m super hungry from lifting (doesn’t always happen) I up my protein and fiber for the day. I also drink a lot of water, I find it helps curb my hunger and I think a lot of times I am actually thirsty and not hungry.
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I’m usually really hungry on heavy cardio days, like when I do a hard hike (even if I eat back all my estimated calories). I don’t have an increase in hunger when lifting. Interesting.0
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It has the opposite effect for me. My appetite tends to be suppressed for a while afterwards.0
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Definitely up your protein. I have just started adding organic vegan protein powder after working out with weights. Two scoops has 20 grams of protein and 7 grams of fiber. I got mine at Walmart. I would not add it to your daily calorie total. I also drink BCAAs during my workout. I buy Size Slim mango flavor on Amazon. I add extra water as it is sweet and chalky without enough water. These two things cut down on hunger because it gives your body what it needs to rebuild. They are both sweetened with Stevia. I am upping my chicken breast intake as I still can't seem to reach my protein goals. Good luck!4
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I do an extra protein powder on lifting days. Optimum Nutrition whey isolates, the chocolate one mixed with water isn't too bad. And I don't count it. Seems to do the trick1
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You don’t count your protein powder? A scoop of mine is more than 100 calories. I definitely count it (and weigh it).2
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I've been doing really good up to this point. Around 5'5 or 5'4 and 125 pounds on heaviest days. Goal is 115 as I have stubborn thigh fat, losing weight mostly for aesthetics now. I've started increasing my lifting routine at the gym and at home, mostly focusing on legs, and my hunger has gone through the roof! I'm used to some days where I'm ravenous but could usually reign myself back in the next day and be fine again. I'm aiming for 1330 cals a day plus any I burn with cardio but not any I burn from lifting and end up eating over that almost every single day. I'm afraid my weight is going to start creeping up again at this point. I'm eating whole30 at the moment so no processed foods and sugars. I mostly over eat on cashews, coconut manna, and fruits, my weaknesses at the moment. I saw 119 for a fleeting moment so I know my goal is achievable but I've gone back up to 125. What did you do to stop the extreme hunger?
If you are really kicking butt on the weights you may wish to reevaluate your goal weight as when you change your body composition you can carry more weight well.
Does someone have a link to that thread by the woman who gained weight and was fine with it due to recomp?
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@quiksylver296 thought you might like to weigh in here.0
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kshama2001 wrote: »@quiksylver296 thought you might like to weigh in here.
I actually don't get crazy hungry from lifting. I don't know if it's because of my schedule or something else.
I'm up around 3:30, in the gym by 4:30, lift from 4:30 to 6:00. Then shower at the gym and at work by 7:00. Black coffee at work until I get hungry which is usually about 9:30 or 10:00.0 -
quiksylver296 wrote: »kshama2001 wrote: »@quiksylver296 thought you might like to weigh in here.
I actually don't get crazy hungry from lifting. I don't know if it's because of my schedule or something else.
I'm up around 3:30, in the gym by 4:30, lift from 4:30 to 6:00. Then shower at the gym and at work by 7:00. Black coffee at work until I get hungry which is usually about 9:30 or 10:00.
@quiksylver296 sorry, I should have been more explicit:- Did your ideal weight change as you lifted more?
- What do you think about the amount of calories the OP is eating?
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kshama2001 wrote: »quiksylver296 wrote: »kshama2001 wrote: »@quiksylver296 thought you might like to weigh in here.
I actually don't get crazy hungry from lifting. I don't know if it's because of my schedule or something else.
I'm up around 3:30, in the gym by 4:30, lift from 4:30 to 6:00. Then shower at the gym and at work by 7:00. Black coffee at work until I get hungry which is usually about 9:30 or 10:00.
@quiksylver296 sorry, I should have been more explicit:- Did your ideal weight change as you lifted more? Yes. My ideal weight now is about 15 pounds heavier than my original goal weight.
- What do you think about the amount of calories the OP is eating? I think that number of calories is likely low, as she is 5'4, at a healthy weight, and lifting heavy things. Maintenance calories minus 250 is my suggestion.
It was early when I answered before, and pre-coffee.
Better?
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Mine is 130 calories and I do not count it. It is going towards refueling my muscles after my work out, so I take it as a zero sum game and don't worry about it. I also do not eat back weight lifting calories, only cardio, so I guess if you eat back your calories when you weight lift, it would be similar.You don’t count your protein powder? A scoop of mine is more than 100 calories. I definitely count it (and weigh it).7 -
Mine is 130 calories and I do not count it. It is going towards refueling my muscles after my work out, so I take it as a zero sum game and don't worry about it. I also do not eat back weight lifting calories, only cardio, so I guess if you eat back your calories when you weight lift, it would be similar.You don’t count your protein powder? A scoop of mine is more than 100 calories. I definitely count it (and weigh it).
I weigh and log everything. All calories count. Plus, every protein powder scoop I've ever had holds more than the recommended serving.
If you are losing like you want to, it's fine. If you stop losing, then you may want to reconsider.2 -
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Mine is 130 calories and I do not count it. It is going towards refueling my muscles after my work out, so I take it as a zero sum game and don't worry about it. I also do not eat back weight lifting calories, only cardio, so I guess if you eat back your calories when you weight lift, it would be similar.You don’t count your protein powder? A scoop of mine is more than 100 calories. I definitely count it (and weigh it).
I mean you probably burn about 130 calories from lifting, so sure, eating 130 calories afterwards and not logging your exercise calories roughly probably works out to a wash. But there is nothing about it going to refueling your muscles after workout that make the calories count any less than any other calories you intake.2 -
Your'e not going to lose any more weight eating under 1400 calories. Especially lifting.I would add in about 500 calories for a re-feed phase and then drop about 250 calories again. That small of an amount of food is horrible for your health despicably since your lifting every single day. There is absolutely no way your body is recovering from lifting or any sort of physical stress at all. Please do not use MFP calorie recommendations.0
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Except that I don’t do the same thing for cardio, only weight lifting, and if I wasn’t weight lifting, I wouldn’t be drinking a protein shake because I wouldn’t need the additional protein, so I don’t count the additional protein towards my macro goals.4
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pyrusangeles wrote: »This is an issue for me as well. I've found that a combination of eating small, frequent, high-protein meals/snacks, ensuring I get plenty of water and protein overall daily, and about once a week planning a high-calorie day help a great deal. That one day does slow my weight loss, but with lifting it ends up being body recomp anyway. It also keeps me sane and feeling strong.
I hope this helps you!
I agree! I found also upping the veggies along with protein... and giving yourself those heavy calorie days really helps.
Personally I actually get hungry after a workout day... but it ends up balancing. If you are taking in plenty of water- over 64oz, protein and nutrient- rich foods balanced, also consider craving vs hunger, and sleep.... then some days you just Need to listen to your body and feed it!
I was told for serious burn, within first 15 min after, have a piece of fruit or (particularly for serious weight lift days) having 8oz fat free light chocolate milk is really great for you. It helps in recovery for your muscles.2 -
I only lift twice a week and bike around 3 times. 1330 was my base but with cardio I would always eat more cause I'd add those calories back in. But I think 1500 as a minimum base is probably a better goal. I'm starting to see small changes. I have also looked into IF in which I'd eat the amount of calories I need, just in smaller eating windows. Which may benefit me and my hunger cues.1
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