I try to eat anything between 1400 - 1600 calories a day, but because of running i am eating around 1800-1900 calories a day my nutrition tracker is not linked to my fitness tracker, but i guess i should link it
thanks VWMOMMY for the precious advice, i so agree with you Thanks everyone for your posts and suggestions, some points i learned from your posts and will try following them
- add post workout snack, i am thinking of packing my soy powder with me, add water for my post workout snack - i will add up on veggies and fiber to have a more filling meal - yes i need to eat for energy, to fuel my body for my workouts
Body Fat %: 31.7
Fitness Minutes: (4,746)
294 2/25/14 3:44 P
Since we can't see your trackers my first question is whether you have your nutrition tracker linked to your fitness tracker. I know some people don't do this but, personally, if I don't increase my calories in to account for calories burned then I feel incredibly hungry, crabby, tired and run down. On top of that, if that goes on for too long, my metabolism will slow down as will my weight loss. In general I think the biggest thing for me to learn on SP has been (and still is) eating consciously. That doesn't mean starving myself to stay within my calorie range- or even eating more to reach my calorie range, It means understanding why I am eating each time I pick up food. What is the purpose of this particular bite of food? Is it because I am hungry? If yes then great. Is it because I have a craving? Or because I am looking for comfort? If so, then what is the root of my thought process and is there something else I should do about it instead? Sometimes that answer is yes and sometimes that answer is I just really want this food right now. Whatever the case, if it is done consciously it isn't going to wreck your plans. Eat to fuel your body, eat to fuel your soul. Starving yourself will do neither.
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Pounds lost: 32.0
Fitness Minutes: (14,252)
9,633 2/25/14 2:14 P
Of course you were hungry. You burned more calories! The more you move, the more your body needs to provide energy for that movement. That means the more you burn, the more you need to eat. If you are that hungry, you need to adjust your calorie settings to account for the increased exercise.
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
I noticed you didn't list a lot of fruit and veggies in your meal plan. Maybe adding in some fruits for carbs and veggies for fiber will help. I always start my day with a smoothie consisting of 1 Cup fruit, 1 cup spinach, 1/2 cup almond milk and protein powder. Then 2 hours later I usually have a piece of toast. Also, check out your nutrition tracker to see where your calories are at. If you burn 500, but only take in about 1400, your body may think its being starved. Try increasing your calorie intake to 1700 when you run.
I agree with Jenni - if you are regularly going to be burning 535 calories in a workout, then you may well need to adjust your intake to compensate.
The other thing that can help is to have a post-workout snack to help refuel your body, and avoid feeling ravenous later. Rather than waiting 1.5 hours, have something to eat within 0.5 to 1 hour afterwards.
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: (63,216)
2/25/14 5:25 A
What is your calorie allowance? It may be higher now if you are new to running and plan on doing it regularly. I would eat more if I'm genuinely hungry. Long distance running makes me famished the follow day too. A big breakfast usually helps to ward off hunger.
I would have also included some mushrooms and onions (mushrooms are a great low cal but filling food) and some beans. You can really add more bulk to your meals by adding more veg. Just add a cup or two of vegetables to each meal. Nothing wrong with two eggs instead of one for those really hungry mornings.
From experience, it's better to eat when you are hungry than try to stay in your calorie range. You may find that some days you really need to eat quite a bit while others, not so much. Look instead at a weekly average over a daily average. Denying hunger often leads to overeating later.
If you want a really filling but low calorie dinner my go to dinner is mashed cauliflower (about 1 1/2 cups) into some laughing cow light cheese (or light cream cheese), mushrooms, onions, asparagus or broccoli and a big piece of chicken breast. It usually only runs about 250 cals but is HUGE and filling. You can add your own herbs/spices, I use a parmesan herb spice.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
79 Maintenance Weeks
Fitness Minutes: (21,133)
2/25/14 4:38 A
i am a new Runner and today morning i ran/jog 38 minutes - burned 535 calories
Before i added running to my regime my breakfast was 2 toast whole wheat bread, a cheese slice and an egg i ate same today, the same breakfast but i was not full, i can easily eat one more serving of it, scary isn't
i tried passing 1.5 hours and my stomach didn't let me work, i had my mid morning snack early i glass of Silk Chocolate Soy milk and i craved that another serving of toasts with jam on it
i passed the feeling with a glass of chilled water and had an early lunch
did that help - NO, i was hungry, so i had my evening snacks along with my lunch, 2 toasts with jam - figure that out
i was hungry again as i was already out of my evening snacks i bought some fried carb snacks from food court and somehow that filled me up
i need to eat salad for dinner to cover within the calorie allowance :(
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