I try to use the same strategy suggested below by ALBERTJON -- I try to fill up on filling, but low calorie foods. I try to increase my intake of lean protein and fibrous veggies -- like some lean chicken and brocolli -- or a crunchy salad. They satisfy my desire to chew and "feel full," but do not add empty calories. I try to avoid reaching for unhealthy snack foods at those times.
"Aim for progression, not perfection." -- SP Coach Nancy
"There is hope for me. There is hope for all of us." -- llou
current weight: 159.6
Fitness Minutes: (3,530)
9/6/13 10:39 A
Yes, I just increased my workout and just yesterday evening I was so hungry after my workout. I had a slice of wheat toast and a hard boiled egg and felt better. I think I will increase my protein and go from there.. But yes, it is very normal.
Fitness Minutes: (7,415)
1,299 9/3/13 2:55 A
Yes, it can be very normal for some of us. I often get very hungry when I have exercised a lot.
One thing I do that often helps me keep from over-consuming calories is that I eat some very filling, tasty things that are not calorie-dense. For examples: (1) a shredded cabbage salad with crumbled egg, sliced tomatoes, etc. Very filling and not all that many calories. (2) broiled slices of seasoned zucchini. (3) apples and/or bananas (4) large bowl of un-buttered popcorn
"If any thing is sacred the human body is sacred...Have you seen the fool that corrupted his own live body? or the fool that corrupted her own live body? " -- Whitman
“Trust thyself: every heart vibrates to that iron string.” -- Emerson
"It's not what you look at that matters, it's what you see." -- Thoreau
current weight: 182.6
Fitness Minutes: (4,620)
9/2/13 5:54 P
It's completely normal! I notice when I have a really intense workout I usually need to eat about 200-300 extra calories just to keep me from feeling famished. Try snacking on whole foods such as fruits, vegetables, nuts, and/or maybe a protein shake. The trick is picking the right food to fill up on and making sure you are eating in moderation :)
It is a common response when starting/increasing an exercise program for your muscles to retain water. This one-off increase in your lean mass can actually result in an increase in the scale, even as you are burning fat. It is unlikely that you are 'gaining weight' in the traditional sense.
But higher levels of exercise do need the appropriate level of intake to support them. Eating too little can mean your body is not fueled enough to work out hard, or provide enough nutrients for muscle repair, etc from that exercise. But if you use this as an excuse to eat too much, then you could be undoing your efforts.
A few ideas for keeping things in check:
* Enter your exercise levels into Spark, and see what intake it recommends for you * Ensure you are properly rehydrated after a workout - sometimes the body can confuse thirst with hunger * A post-workout snack (ideally a combination of carbs and protein) can help refuel your body and avoid feeling ravenous later. Pre-planning a healthy post-workout snack can refuel your body without blowing your calorie budget * Increased exercise can drive your protein requirements higher, and hunger is often because your body is signalling a need for more specific nutrients, rather than more calories - you should ensure that your protein intake is well within the recommended range.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (13,450)
1,061 8/29/13 4:04 P
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