How to stop over-eating after exercise?
foodislife33
Posts: 3 Member
Hi there,
Finding it hard to keep at my calorie limit on the days that I exercise - always seem to get super hungry a few hours later. Even if i mostly have healthy, protein-rich food I can't seem to stop myself having a treat! Any advice for managing this/not eating back all of the exercise calories?
Finding it hard to keep at my calorie limit on the days that I exercise - always seem to get super hungry a few hours later. Even if i mostly have healthy, protein-rich food I can't seem to stop myself having a treat! Any advice for managing this/not eating back all of the exercise calories?
0
Replies
-
You are supposed to eat back all of the exercise calories. That is how MFP is designed. Your goal is not inclusive of exercise so exercise is above and beyond that. When your body burns more calories, you need to fuel it with more calories. So you should eat them all back and not try to avoid it.8
-
How many pounds do you want to lose total and what weekly weight loss goal did you chose? You may have chosen a goal that is too aggressive for what you need to lose and exercising may make an overly large deficit worse.
2 -
You are supposed to eat back all of the exercise calories. That is how MFP is designed. Your goal is not inclusive of exercise so exercise is above and beyond that. When your body burns more calories, you need to fuel it with more calories. So you should eat them all back and not try to avoid it.
Thank you - I'm not sure of the accuracy of the exercise calories which is why I try to avoid it but guess I could eat say half of them1 -
Sorry, I don’t have that problem so no really good advice. But maybe try eating a little more earlier in the day. See if that makes it better or worse? Be ready for it since you know it’s gonna happen. Try having high carb snacks ready to eat as soon as you’re done for a week or so, high protein for a week or so, then compare?
2 -
foodislife33 wrote: »You are supposed to eat back all of the exercise calories. That is how MFP is designed. Your goal is not inclusive of exercise so exercise is above and beyond that. When your body burns more calories, you need to fuel it with more calories. So you should eat them all back and not try to avoid it.
Thank you - I'm not sure of the accuracy of the exercise calories which is why I try to avoid it but guess I could eat say half of them
Yes, many posters here do eat half of them.
Try that for a good amount of time - say a month or two - and see what results you get on the scale.
If you are a woman with a menstrual cycle, compare yourself with the same point in your cycle from month to month.6 -
I usually eat most of mine (bank calories through the week and catch up on the weekend), but my fitbit is reasonably accurate as well.3
-
corinasue1143 wrote: »Sorry, I don’t have that problem so no really good advice. But maybe try eating a little more earlier in the day. See if that makes it better or worse? Be ready for it since you know it’s gonna happen. Try having high carb snacks ready to eat as soon as you’re done for a week or so, high protein for a week or so, then compare?
I agree, u can distribute ur calories through out the day and leave the majority of it after ur workout
Me personally after working out i feel my stomach with water. Keeps me full till i sleep1 -
foodislife33 wrote: »You are supposed to eat back all of the exercise calories. That is how MFP is designed. Your goal is not inclusive of exercise so exercise is above and beyond that. When your body burns more calories, you need to fuel it with more calories. So you should eat them all back and not try to avoid it.
Thank you - I'm not sure of the accuracy of the exercise calories which is why I try to avoid it but guess I could eat say half of them
Some people eat back 50-75% of their calories because they feel they are overestimated. Many others eat back all of them and find that they are accurate. The only for sure inaccurate number is 0.7 -
Seriously, exercise less or, don't exercise until you have your calorie intake under control.
I didn't start losing weight until I stopped exercising. Working out, particularly at the weight I was previously was nothing short of counter productive. I'd sweat my backside off for an hour, burn 300 calories and walk out of the gym ravenous and would devour 800 calories.
So I stopped, lost a significant amount of the weight just by concentrating on eating in a calorie deficit. Then once that was under control I was able to more effectively workout and, since I now had my eating handled I was able to avoid over-eating post exercise.
It's important to note that exercising in no way increased the rate at which I lost weight as my calorie deficit remained virtually the same. Yes I was burning extra calories due to exercise but this was evenly offset by the need to increase my calorie intake to properly fuel my workouts. The benefit I got exercise was health and fitness, not weight loss.10 -
I noticed that as soon as I stopped just running and started lifting weights and doing LISS I wasn’t ravenous all the time, even in a deficit. Maybe switch up what kind of exercise you’re doing?1
-
What sort of exercise are you doing? Excessive cardio can make a lot of people more hungry. Maybe change your exercise and see if that helps.2
-
As soon as I finish a workout, I immediately eat a huge protein meal. The body metabolises to replace energy just spent.
Could do a large carb meal too. I just prefer proteins.1 -
Yeah same, as in I eat a fairly large meal, high satiety meal after working out and I'm normally good until my next meal.Emmapatterson1729 wrote: »As soon as I finish a workout, I immediately eat a huge protein meal. The body metabolises to replace energy just spent.
Could do a large carb meal too. I just prefer proteins.2 -
I just don’t have the treats in the house3
-
foodislife33 wrote: »You are supposed to eat back all of the exercise calories. That is how MFP is designed. Your goal is not inclusive of exercise so exercise is above and beyond that. When your body burns more calories, you need to fuel it with more calories. So you should eat them all back and not try to avoid it.
Thank you - I'm not sure of the accuracy of the exercise calories which is why I try to avoid it but guess I could eat say half of them
One estimate that is absolutely 100% wrong is 0 exercise calories. so yes if you have concerns, start with half to 75%.
and plan for it in your daily calorie alotment. I like to pre-log as much of a day as I can and would account for the hunger post workout by planning to eat something after the workout.2 -
What exercise are you doing? I find the walking and running calories to be pretty accurate, since that is very easy to compute, so I eat back 100%.
3 -
Thanks all some useful advice! Will try just eating a bit more (not junk) as I really think exercise is important (mix of cardio and strength training)1
-
foodislife33 wrote: »Hi there,
Finding it hard to keep at my calorie limit on the days that I exercise - always seem to get super hungry a few hours later. Even if i mostly have healthy, protein-rich food I can't seem to stop myself having a treat! Any advice for managing this/not eating back all of the exercise calories?
Do you like Boiled Eggs?
I find I cant eat more than a couple without being completely full.
Lots of good stuff in them, filling, and relatively low cal (compared to most snacks anyway!).
Perhaps just finding something like this that fills your hunger will help?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.3K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 388 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 910 Feature Suggestions and Ideas
- 2.2K MyFitnessPal Tech Support Questions