So hungry . . . .

bathsheba_c
bathsheba_c Posts: 1,873 Member
in Fitness and Exercise
I was very naughty and stopped working out. In the meantime, I started on MFP and got myself into a good rhythm food-wise. But now I am starting to work out again, and everything is all out of whack!

Specifically, I ate a huge dinner last night and a huge lunch today, and I'm still really hungry AND have a large calorie deficit. How does starting an exercise routine typically affect things like hunger, and should I be listening to that hunger and eating more, or should I take it as an adjustment thing, sort of like cravings? How should I readjust my eating habits to deal with the burned calories?

FWIW, the exercise routine I'm picking back up involves going to a martial arts class and burning 1,000 calories twice a week, plus the occasional huge amount of walking on Saturdays.

Replies

  • spikefoot
    spikefoot Posts: 419
    Lots of questions here...

    If you are imsanely hungry then maybe just trying to ease into it a bit more.

    Are you faint and hungry or just craving stuff?
  • LynC33
    LynC33 Posts: 196
    Dont eat LARGE meals. Have 6 small meals a day, and increase your protein, this will keep you satisfied for longer.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    It is tough when you first start out, I think the body is trying to adjust to things - I remember being soooo hungry at first! I looked at your diary, it looks pretty good, but your protein is a bit low. Maybe find some ways to add more protein in each day - eggs, greek yogurt, nuts and nut butters.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Easy - if you are hungry and have a large calorie deficit - EAT MORE!
    Every single calorie calculator I've ever seen suggests that you eat more if you work out more. MFP does it by adding exercise calories after you've done the exercise, most other systems adds in the calories up front.
    I don't think it really matters which system you use, just pick one and eat well to fuel that exercise. You'll feel better, have more energy to exercise and will still lose weight - win/win!
  • susannamarie
    susannamarie Posts: 2,148 Member
    I would cautiously suggest that netting under 200 calories on Saturday probably contributed to intense feelings of hunger on Sunday.

    You were 1100 under goal on Saturday and 700 over goal on Sunday. There's nothing wrong with eating your calories back the next day -- look at it as doing this.

    If you're going to burn THAT many calories, eat some of them in advance so you don't end up with a ginormous deficit and ready to devour whole roast suckling piglets. Like, maybe take some peanuts with you hiking or something.
  • bathsheba_c
    bathsheba_c Posts: 1,873 Member
    Yeah. This weekend was a little overboard with the exercise. It was the first really prime weekend for going out and enjoying the sunshine. :)

    Thanks for the advice. I'll definitely try the pre-planning for big exercise days by eating more ahead of time (I had a big meat dinner yesterday, and a huge stomachache afterwards). I'll also try the smaller meals thing.

    As for eating more protein and fewer carbs, writing everything down has highlighted that I need to do that. The problem is that I have high cholesterol, and a lot of protein sources are high in fat or cholesterol (eggs and nuts, especially). Anyone have any advice for alternate sources of protein? I have to admit to not being a big fan of dairy other than milk and things with tons of sugar.
  • bathsheba_c
    bathsheba_c Posts: 1,873 Member
    Lots of questions here...

    If you are imsanely hungry then maybe just trying to ease into it a bit more.

    Are you faint and hungry or just craving stuff?

    I wasn't faint; my energy was actually pretty good. I was just ravenously hungry at 5 PM despite having had a large lunch at 1 PM.
  • happyfeetrebel1
    happyfeetrebel1 Posts: 1,005 Member
    Chicken is super high in protein, as is tuna..both are low/zero fat.

    I broil a chicken breast and either add a small slice of cheese or salsa when it's got like a minute left..delish :)

    Greek yogurt is excellent, just add a packet of Stevia if it's too sour. The zero fat stuff is also really good. The Oikos Key Lime flavor, to me, is like a dessert :)
  • shireengool
    shireengool Posts: 73 Member
    Try lentil soup, its full of protien, if you want to make it at home I have a very nice and easy recipe. Also beans, chickpeas and fava. that stuff keeps you full for a very long time
  • dad106
    dad106 Posts: 4,868 Member
    Dont eat LARGE meals. Have 6 small meals a day, and increase your protein, this will keep you satisfied for longer.

    not if you eat all your calories at once.

    Exactly this.

    I eat 3 meals a day.. rarely do I snack.. and I'm just fine hunger wise. That whole you must eat 6 meals a day to stave off hunger and boost metabolism is bull hockey... if you eat enough at each meal, and enough protein at each meal, then you'll be fine.

    To OP:
    Simply, eat more protein at each meal and are you drinking water? Sometimes that helps.
  • CoderGal
    CoderGal Posts: 6,800 Member
    If you are hungry be happy your not a bum and eat. If your body is telling you it needs food, it needs food. Its not like a website can tell you when your deprived of calories. Your body can tho
  • glennstoudt
    glennstoudt Posts: 403 Member
    Lots of questions here...

    If you are imsanely hungry then maybe just trying to ease into it a bit more.

    Are you faint and hungry or just craving stuff?

    I wasn't faint; my energy was actually pretty good. I was just ravenously hungry at 5 PM despite having had a large lunch at 1 PM.

    Recalling the early days of adjustment to a new lower caloric intake, I remember very well the hunger between meals and all the side effects. I got through that with grapes, cherry tomatoes, nuts and any other small voluminous fill you up relatively low calorie snack. After a few weeks, maybe a month of that, the hunger between the new lower calorie meals just stopped.
    Another thing that comes to mind is that many times when we think we are hungry, we are thirsty, and so drink water.

    The comments on the calorie deficit, eating back exercise calories are all correct. I don't always eat back all the exercise calories. It doesn't matter too much if you do one day and the next day you don't. If you are comfortable, not cranky all the time and feel mostly satiated, but not overly so, and most importantly have the energy to do what you need to do, then over time you and your body will make an adjustment and come to an agreeable place. Good luck.
  • bathsheba_c
    bathsheba_c Posts: 1,873 Member
    Dont eat LARGE meals. Have 6 small meals a day, and increase your protein, this will keep you satisfied for longer.

    not if you eat all your calories at once.

    Exactly this.

    I eat 3 meals a day.. rarely do I snack.. and I'm just fine hunger wise. That whole you must eat 6 meals a day to stave off hunger and boost metabolism is bull hockey... if you eat enough at each meal, and enough protein at each meal, then you'll be fine.

    To OP:
    Simply, eat more protein at each meal and are you drinking water? Sometimes that helps.

    Actually, I think the small meals idea might be good for the transition, though the smaller ones will be logged as "snack." Simply put, three huge meals was not enough for me to make up the exercise calories, and actually gave me a huge stomachache after having gotten used to only eating about 1500 calories per day (1300 + 200 from exercise)

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