This is the reason my cardio is just walking, riding the bike, and swimming. If I do something excessive, like basketball for an hour, I am starving.
I tend to lift more for exercise, and do easy cardio, which doesn't cause this problem. I can't burn enough calories to offset what I will eat if I start eating off plan.
If you put your average into the trackers, then it has already factored that in. You have quite a large range, and can eat at the top or the bottom of it. I wouldn't change anything, unless you are consistently beating the amount of calories you had chosen before. If you do, then figure it out, and enter the new weekly average into the tracker, and see if your range changes.
You shouldn't be eating more if you go higher on one day. It is the weekly total that matters.
Thank you everyone for your replies,and Coach Jen for the Article, and your expert advice!!
7/1/13 2:25 P
I agree with the previous posters that you should update your program goals to reflect how much exercise you're doing. If it seems like your calorie range is fine and you are just a little more hungry when you've done a long workout, try scheduling a snack for afterward. Here's an article you might find helpful:
Fitness Minutes: (1,690)
77 7/1/13 1:54 P
If you are constantly hungry you should eat more. I would even suggest that you concentrate on going to the upper ranges of fat and protein, since those will both feed the exercise (in the long run) and fight hunger.
If you are exercising 30 minutes or less, you should probably keep your eating the same (as long as you are not hungry), but more than 30 minutes of exercise will require more eating.
My experience with exercise is that I lose weight and keep my eating better controlled on days that I DON'T exercise. That exercise kicks the hunger up and I end up unhappy until I have eaten twice my calorie burn. In the long run, that actually turns out well because I am stronger, but in the short term it seems bad.
If you are consistently exercising more, then you may need to eat more. Definitely update your weekly calorie burn in your fitness settings and see if that changes your recommended calorie range. I know that if I am truly hungry, I don't stress too much about going over my calorie range, partially because I need to find my HRM and update my calorie burn settings to show what I'm really burning. Try to wait a bit to see if you really are hungry, and if so, eat! I second the opinion about cravings versus true hunger. If you are truly hungry, you'll most likely be interested in more than just one type, or even one specific, food.
Fitness Minutes: (31,130)
7/1/13 1:22 P
I typically eat closer to the high end of my range on days I run and closer to the low end on other days. I sort of check to see if I'm really hungry, though, by asking myself if I would eat something "just okay" to satisfy my hunger, or do I only want insert-yummy-food-I'm-craving-here? If the former, then I'll have a snack; if the latter, then I'm not really hungry, and I do something else instead of eat.
7/1/13 12:09 P
I try to "net" (calories eaten less calories burned) about 1000 - 1200 calories a day. so days that I exercise more, yes I do eat more.
Fitness Minutes: (6,555)
7/1/13 10:56 A
Make sure you're manually updating the expected calories burned/week in your fitness settings as this will adjust your calorie ranges.
It seems to me that when I exercise on a regular basis, and exercise a lot...like this AM, I exercised for about 1 hour. It seems to me that all I want to do is eat. I don't know if I am hungry per say, I don't think I wait long enough to test it. But is it normal to want to eat more?
Yet again, I don't really know if it Is emotional or not? Or that I am requiring more food? I don't really know. But I don't like to eat as often and as much as I have been this morning so far. Thank you for your advice. Jen
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