Appetite finally under control again!
xxzenabxx
Posts: 948 Member
So recently I’ve stopped walking 10000+ steps a day and I’ve also cut down on refined white carbs and my appetite has gone. The past few days I’ve just been focusing on my calories and macros. I’m eating lower carb, high fibre, more fats and 100g of protein per day. I’m still exercising but not as much, so it’s 2/3 full body dumbbell workouts per week, then 2/3 days yoga or Pilates or abs. That’s it. I’ve decided that too much exercise makes me over eat! Until I reach 140lbs I’m not even going to think too much about exercise but focus on the calories which are 1800 per day. I’d rather be a bit more sedentary if it means I’m not overly hungry. Plus I felt like exercising too much made me want to reward my self with more food? Anyone else had more success when cutting down on exercise? I haven’t cut it out because I still enjoy it and I know the benefits of it and preserving muscle mass.
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Replies
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What percentage of the calories that you earned from exercise were you eating back?1
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kshama2001 wrote: »What percentage of the calories that you earned from exercise were you eating back?
All of them...sometimes even more.2 -
I'm glad you've found a happy medium. My hunger outpaces my calories no matter what so I kept to my workouts and found a level I want to maintain for the hobby of it also, so I think I differ a little there. However I also find it's cyclical and influenced by many MANY other things than just how much I am exerting myself, including hormones, stress levels, how busy I am, the weather, all kinds.2
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The problem here is that you have muddied the water. You did a number of changes all at once and now you can't be sure which is the key to your hunger control. You may be well able to resume more exercise (if you want) with just your diet modifications.4
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You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?6
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The problem here is that you have muddied the water. You did a number of changes all at once and now you can't be sure which is the key to your hunger control. You may be well able to resume more exercise (if you want) with just your diet modifications.
Okay I’m walking 10000 steps tomorrow and I’ll see how I feel...1 -
You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?
As NovusDies pointed out, the waters are muddy. You could as easily say OP reduced calorie expenditure by cutting back on daily steps and (implied, but I could be misinterpreting) intentional exercise and, voila, is not as hungry. But what does that have to do with macros?0 -
lynn_glenmont wrote: »You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?
As NovusDies pointed out, the waters are muddy. You could as easily say OP reduced calorie expenditure by cutting back on daily steps and (implied, but I could be misinterpreting) intentional exercise and, voila, is not as hungry. But what does that have to do with macros?
I agree the waters are a little muddy due to the OP changing a lot of variables all at once. That said, if someone says they cut down on refined carbs and increased their intake of protein, fiber, and fat, and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've made the key dietary changes that lead to satiety."
I think it's at least worth experimenting with getting full workouts in on this improved diet before concluding that the solution is to work out less. In essence, to unmuddy the waters by controlling one variable (exercise) to see if the other (dietary changes) are responsible for the improvements in appetite.1 -
MelanieCN77 wrote: »I'm glad you've found a happy medium. My hunger outpaces my calories no matter what so I kept to my workouts and found a level I want to maintain for the hobby of it also, so I think I differ a little there. However I also find it's cyclical and influenced by many MANY other things than just how much I am exerting myself, including hormones, stress levels, how busy I am, the weather, all kinds.So recently I’ve stopped walking 10000+ steps a day and I’ve also cut down on refined white carbs and my appetite has gone. The past few days I’ve just been focusing on my calories and macros. I’m eating lower carb, high fibre, more fats and 100g of protein per day. I’m still exercising but not as much, so it’s 2/3 full body dumbbell workouts per week, then 2/3 days yoga or Pilates or abs. That’s it. I’ve decided that too much exercise makes me over eat! Until I reach 140lbs I’m not even going to think too much about exercise but focus on the calories which are 1800 per day. I’d rather be a bit more sedentary if it means I’m not overly hungry. Plus I felt like exercising too much made me want to reward my self with more food? Anyone else had more success when cutting down on exercise? I haven’t cut it out because I still enjoy it and I know the benefits of it and preserving muscle mass.
Could ya'll describe your hunger? is it a pain in your stomach? or mental?0 -
lynn_glenmont wrote: »You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?
As NovusDies pointed out, the waters are muddy. You could as easily say OP reduced calorie expenditure by cutting back on daily steps and (implied, but I could be misinterpreting) intentional exercise and, voila, is not as hungry. But what does that have to do with macros?
I agree the waters are a little muddy due to the OP changing a lot of variables all at once. That said, if someone says they cut down on refined carbs and increased their intake of protein, fiber, and fat, and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've made the key dietary changes that lead to satiety."
I think it's at least worth experimenting with getting full workouts in on this improved diet before concluding that the solution is to work out less. In essence, to unmuddy the waters by controlling one variable (exercise) to see if the other (dietary changes) are responsible for the improvements in appetite.
Sure, but if someone says they cut down on their energy expenditure and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've reduced your calorie deficit, a key change that leads to reducing hunger." I don't have any problem with adding the exercise back in to try to isolate a variable. I do think that the experiment would need to run for a significant period before drawing a conclusion, given that the effects of a significant effect on a deficit are often cumulative. No, I don't know how long a significant period would be -- my inclination would be at least two to three weeks in this case, since it sounds like OP has only been running a smaller deficit for a relatively short period of time (referencing "recently" in first sentence of OP).3 -
psychod787 wrote: »MelanieCN77 wrote: »I'm glad you've found a happy medium. My hunger outpaces my calories no matter what so I kept to my workouts and found a level I want to maintain for the hobby of it also, so I think I differ a little there. However I also find it's cyclical and influenced by many MANY other things than just how much I am exerting myself, including hormones, stress levels, how busy I am, the weather, all kinds.So recently I’ve stopped walking 10000+ steps a day and I’ve also cut down on refined white carbs and my appetite has gone. The past few days I’ve just been focusing on my calories and macros. I’m eating lower carb, high fibre, more fats and 100g of protein per day. I’m still exercising but not as much, so it’s 2/3 full body dumbbell workouts per week, then 2/3 days yoga or Pilates or abs. That’s it. I’ve decided that too much exercise makes me over eat! Until I reach 140lbs I’m not even going to think too much about exercise but focus on the calories which are 1800 per day. I’d rather be a bit more sedentary if it means I’m not overly hungry. Plus I felt like exercising too much made me want to reward my self with more food? Anyone else had more success when cutting down on exercise? I haven’t cut it out because I still enjoy it and I know the benefits of it and preserving muscle mass.
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
Well it was weird but if I ate a 800/900 calorie meal, I would still want more and more. I wasn’t satisfied, hence why my appetite was out of control.1 -
lynn_glenmont wrote: »lynn_glenmont wrote: »You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?
As NovusDies pointed out, the waters are muddy. You could as easily say OP reduced calorie expenditure by cutting back on daily steps and (implied, but I could be misinterpreting) intentional exercise and, voila, is not as hungry. But what does that have to do with macros?
I agree the waters are a little muddy due to the OP changing a lot of variables all at once. That said, if someone says they cut down on refined carbs and increased their intake of protein, fiber, and fat, and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've made the key dietary changes that lead to satiety."
I think it's at least worth experimenting with getting full workouts in on this improved diet before concluding that the solution is to work out less. In essence, to unmuddy the waters by controlling one variable (exercise) to see if the other (dietary changes) are responsible for the improvements in appetite.
Sure, but if someone says they cut down on their energy expenditure and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've reduced your calorie deficit, a key change that leads to reducing hunger." I don't have any problem with adding the exercise back in to try to isolate a variable. I do think that the experiment would need to run for a significant period before drawing a conclusion, given that the effects of a significant effect on a deficit are often cumulative. No, I don't know how long a significant period would be -- my inclination would be at least two to three weeks in this case, since it sounds like OP has only been running a smaller deficit for a relatively short period of time (referencing "recently" in first sentence of OP).
I’ve decided to reintroduce the 10000 steps back into my routine along with my workouts. I will do this for 2 weeks and see how my appetite responds.3 -
psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.0 -
psychod787 wrote: »MelanieCN77 wrote: »I'm glad you've found a happy medium. My hunger outpaces my calories no matter what so I kept to my workouts and found a level I want to maintain for the hobby of it also, so I think I differ a little there. However I also find it's cyclical and influenced by many MANY other things than just how much I am exerting myself, including hormones, stress levels, how busy I am, the weather, all kinds.So recently I’ve stopped walking 10000+ steps a day and I’ve also cut down on refined white carbs and my appetite has gone. The past few days I’ve just been focusing on my calories and macros. I’m eating lower carb, high fibre, more fats and 100g of protein per day. I’m still exercising but not as much, so it’s 2/3 full body dumbbell workouts per week, then 2/3 days yoga or Pilates or abs. That’s it. I’ve decided that too much exercise makes me over eat! Until I reach 140lbs I’m not even going to think too much about exercise but focus on the calories which are 1800 per day. I’d rather be a bit more sedentary if it means I’m not overly hungry. Plus I felt like exercising too much made me want to reward my self with more food? Anyone else had more success when cutting down on exercise? I haven’t cut it out because I still enjoy it and I know the benefits of it and preserving muscle mass.
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
Well it was weird but if I ate a 800/900 calorie meal, I would still want more and more. I wasn’t satisfied, hence why my appetite was out of control.
This is common for me for when I eat a meal in which the macros and/or fiber aren't satiating to me.
For example, I can easily eat 900 calories worth of pizza and be looking for more. But if I have 400 calories of pizza plus a large salad with cottage cheese to boost the protein, I'm fine.2 -
MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
And to quote myself because I half answered. The specific feeling is not a pain but a gnawing in the stomach area, a headache if I push it too far, and I get a bit spacey and can't concentrate on my work. After that comes general fatigue and indecision.0 -
lynn_glenmont wrote: »lynn_glenmont wrote: »You replaced the empty calories of refined carbs with fat, protein, and fiber and, voila, you are not as hungry. But what does that have to do with exercise?
As NovusDies pointed out, the waters are muddy. You could as easily say OP reduced calorie expenditure by cutting back on daily steps and (implied, but I could be misinterpreting) intentional exercise and, voila, is not as hungry. But what does that have to do with macros?
I agree the waters are a little muddy due to the OP changing a lot of variables all at once. That said, if someone says they cut down on refined carbs and increased their intake of protein, fiber, and fat, and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've made the key dietary changes that lead to satiety."
I think it's at least worth experimenting with getting full workouts in on this improved diet before concluding that the solution is to work out less. In essence, to unmuddy the waters by controlling one variable (exercise) to see if the other (dietary changes) are responsible for the improvements in appetite.
Sure, but if someone says they cut down on their energy expenditure and are no longer as hungry as they were, my gut reaction is "Well, yeah, you've reduced your calorie deficit, a key change that leads to reducing hunger." I don't have any problem with adding the exercise back in to try to isolate a variable. I do think that the experiment would need to run for a significant period before drawing a conclusion, given that the effects of a significant effect on a deficit are often cumulative. No, I don't know how long a significant period would be -- my inclination would be at least two to three weeks in this case, since it sounds like OP has only been running a smaller deficit for a relatively short period of time (referencing "recently" in first sentence of OP).
I’ve decided to reintroduce the 10000 steps back into my routine along with my workouts. I will do this for 2 weeks and see how my appetite responds.
Seems like a good idea. I think it is a really good idea to really define the key to controlling your hunger because it gives you more freedom. I know the key to mine is 1 gram of protein for every 2 grams of carbs. It does keep my carbs a little lower but not too low. Since I know how it works I can make choices when I am on vacation to allow me the food I want to eat but without going too far overboard.1 -
MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
Yeah I get you...i would always want to eat more. I’m glad you’ve found what works for you. More fats also help me too. Can’t wait to get into maintenance soon, then I’ll see how I get by.0 -
MelanieCN77 wrote: »MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
And to quote myself because I half answered. The specific feeling is not a pain but a gnawing in the stomach area, a headache if I push it too far, and I get a bit spacey and can't concentrate on my work. After that comes general fatigue and indecision.
is it constant?
Guess I cant *kitten* too much. I have given myself up to 75lbs of regain to stem my issues. Not bon bon souch sitting regain , but active hypertrophy lifting regain. Hope it works!0 -
psychod787 wrote: »MelanieCN77 wrote: »MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
And to quote myself because I half answered. The specific feeling is not a pain but a gnawing in the stomach area, a headache if I push it too far, and I get a bit spacey and can't concentrate on my work. After that comes general fatigue and indecision.
is it constant?
Guess I cant *kitten* too much. I have given myself up to 75lbs of regain to stem my issues. Not bon bon souch sitting regain , but active hypertrophy lifting regain. Hope it works!
Unless I get myself engrossed in something, yes. I feel like I have very few modes when it comes to hunger - "I could eat" pretty much always, "I just ate" and am fine for half an hour, or "I ate too much and hate everything." I steer clear of #3 as much as poss, overfeeding doesn't work so well, mentally.
Check out Stephanie Buttermore's last 3 YT vids, btw.0 -
MelanieCN77 wrote: »psychod787 wrote: »MelanieCN77 wrote: »MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
And to quote myself because I half answered. The specific feeling is not a pain but a gnawing in the stomach area, a headache if I push it too far, and I get a bit spacey and can't concentrate on my work. After that comes general fatigue and indecision.
is it constant?
Guess I cant *kitten* too much. I have given myself up to 75lbs of regain to stem my issues. Not bon bon souch sitting regain , but active hypertrophy lifting regain. Hope it works!
Unless I get myself engrossed in something, yes. I feel like I have very few modes when it comes to hunger - "I could eat" pretty much always, "I just ate" and am fine for half an hour, or "I ate too much and hate everything." I steer clear of #3 as much as poss, overfeeding doesn't work so well, mentally.
Check out Stephanie Buttermore's last 3 YT vids, btw.
Curious, never heard of her, don't have YT access ATM, why btw?
0 -
psychod787 wrote: »MelanieCN77 wrote: »psychod787 wrote: »MelanieCN77 wrote: »MelanieCN77 wrote: »psychod787 wrote: »
Could ya'll describe your hunger? is it a pain in your stomach? or mental?
It's just always feeling like I could eat, pretty much. Sometimes I know it's a conditioning thing (rooting around for a cookie after lunch) but most days I am pushing breakfast as late as reasonable so lunch is sooner and then practicing how to get through the stretch to dinner. I think about food all the time. As you know I've maintained for nearly 2.5 years now around the same 3lb range so my calories are correct for whatever that is. I like to eat in volume to try to combat the hunger, but am having some successes with higher fat for satiety. Like I said though, it also varies so much for so many reasons.
And to quote myself because I half answered. The specific feeling is not a pain but a gnawing in the stomach area, a headache if I push it too far, and I get a bit spacey and can't concentrate on my work. After that comes general fatigue and indecision.
is it constant?
Guess I cant *kitten* too much. I have given myself up to 75lbs of regain to stem my issues. Not bon bon souch sitting regain , but active hypertrophy lifting regain. Hope it works!
Unless I get myself engrossed in something, yes. I feel like I have very few modes when it comes to hunger - "I could eat" pretty much always, "I just ate" and am fine for half an hour, or "I ate too much and hate everything." I steer clear of #3 as much as poss, overfeeding doesn't work so well, mentally.
Check out Stephanie Buttermore's last 3 YT vids, btw.
Curious, never heard of her, don't have YT access ATM, why btw?
She is a fitness/diet YTer with a PhD in I think Biomedical something, but basically a medical science type background which made her palatable to me as an "influencer" sort. She otherwise put out the usual fare of workout and food content, was very lean. She talked frequently about her giant appetite and did a few of those 10k calorie day videos which I think started her on the thought path of "why am I always so hungry?" Then she lost her period and I think started to really question the lifestyle choices. She's decided to just eat healthy foods to satiety, weight gain be damned, and see what she gains and when she levels out and theoretically loses again to her "set point" to get away from her self described "extreme hunger." Knowing it may well be a years long process I find it fascinating as one who's wrestling with being food-focused myself although not nearly as lean as her, I'm in no danger of amenorrhea or anything, to see someone who got to that promised land physique wise and just blatantly admitted what so many of us are suspecting, that it's just not sustainable for everyone. Food and fitness social media is not many years deep as a really well known phenomenon, so there's no historical record of the longevity of some of the choices we blithely assume work indefinitely. Speaking for myself, I've noticed some worrying wrinkles of thought that I'd love to do without but they butt up against my Type A stubbornness and feelings of integrity that may well be masking disordered thinking, because if solving the food-focus and oft-constant hunger involves gaining weight, I am for sure not there yet.
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