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Exercise leading to overeating

rmharmon1313
rmharmon1313 Posts: 4
edited December 2024 in Fitness and Exercise
When I exercise my appetite sky rockets! I may exercise and burn 100-300 extra calories depending on the day. But I get sooooo hungry I'll eat 500-1000 extra calories. I ran a 5k this AM and finished my calories by 1pm (I use the calculator and add in the extra calories burned, etc). How do I control my appetite when exercising? I try to be careful and only eat nutritiously (ate walnuts instead of bagel, drank milk instead of gatorade, etc). But so discouraging to gain weight when I exercise because I overeat. I want a big steak or ribs so bad right now!

Replies

  • rlmadrid
    rlmadrid Posts: 694 Member
    Hey! I'm pretty similar! Try to focus on low-cal as well as healthyfoods. Find a balance. For example, walnuts have greaat fat but they are extremely high calorie! Lean meat is good, chicken breast, plenty of veggies! Try filling up on carrots and hummus instead of nuts. I'm usually pretty good - the last two exam days being ignored :P - so feel free to add me and look at the stuff I have for snacks. I'm no expert but I'd love to help :)
  • cmriverside
    cmriverside Posts: 34,474 Member
    When I exercise my appetite sky rockets! I may exercise and burn 100-300 extra calories depending on the day. But I get sooooo hungry I'll eat 500-1000 extra calories. I ran a 5k this AM and finished my calories by 1pm (I use the calculator and add in the extra calories burned, etc). How do I control my appetite when exercising? I try to be careful and only eat nutritiously (ate walnuts instead of bagel, drank milk instead of gatorade, etc). But so discouraging to gain weight when I exercise because I overeat. I want a big steak or ribs so bad right now!

    If you ran a 5K, how many extra calories did you get? You should get 300-500 depending on your fitness and weight. Eat those. You may have your calories set too low if you are always hungry. Eat the big steak or ribs. It may be what you need.
  • SARgirl
    SARgirl Posts: 572 Member
    What are your calories set at per day? You may be hungry because you aren't eating enough in general?
  • russellma
    russellma Posts: 284 Member
    It's okay to eat at least part of the calories that you burn. Lots of us do, and it actually has helped weight loss!
  • mlb929
    mlb929 Posts: 1,974 Member
    Are you sure it's not dehydration? Try Drinking water or replacing electrolytes before eating. I love the rule ask yourself do I want an apple. If yes you are hungry if no you need liquids.
  • gaia3rd
    gaia3rd Posts: 151
    When I exercise my appetite sky rockets! I may exercise and burn 100-300 extra calories depending on the day. But I get sooooo hungry I'll eat 500-1000 extra calories. I ran a 5k this AM and finished my calories by 1pm (I use the calculator and add in the extra calories burned, etc). How do I control my appetite when exercising? I try to be careful and only eat nutritiously (ate walnuts instead of bagel, drank milk instead of gatorade, etc). But so discouraging to gain weight when I exercise because I overeat. I want a big steak or ribs so bad right now!

    If you ran a 5K, how many extra calories did you get? You should get 300-500 depending on your fitness and weight. Eat those. You may have your calories set too low if you are always hungry. Eat the big steak or ribs. It may be what you need.
    ^ This ^
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    maybe change your exercise.. too much cardio makes me hungry and makes me crave carbs since my body wants more sources of glycogen

    HIIT and anaerobic type exercise decreases your appetite because of how it affects hormones, so maybe work some of that in.

    weight lifting makes me want to eat more protein and the good thing about that is that protein keeps you feeling fuller longer
  • rmharmon1313
    rmharmon1313 Posts: 4
    I had so much water my stomach sloshed so I was definitely not dehydrated. I had actually lost a little bit before the 5k and now I'm right back up 2 lbs. My plan for the day was to eat the 1200 calorie goal set by the website here plus the 350 I earned running for a total of 1550. I had more like 3000 and I've been eating 2 meals a day practially all week, so weight gain is the result. I really work to find the balance of carbs (though I wish the website would show fiber not carbs, the sugars just sneak right in), protein and fat. I don't worry about low fat (after years on a no-fat diet I finally figured out that doesn't work) and I try to eat organic when I can. I eat lots of veggies and try to only have 1 fruit a day. It's so frustrating to exercise and gain weight due to increased hunger. I try to balance the aerobic and weight too - flipping back and forth, but it always seems to make things worse. grrrrrr.
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