I understand these feelings of hunger. Each of us has a different make up and different requirements. What makes us hungry? Insulin-blood sugar and be a culprit. In my case I eat low glycemic carbs. This give you a smoother insulin ride. Lean protein helps especially in the morning. I eat less carbs in the morning. Most carbs come from fresh fruit or veggies. Sugar is a killer and will make me crave more carbs. Aspartame will make you crave. Caffeine can make you crave poor choices especially on an empty stomach.
Water is a good trick! Keep apples, oranges, grapefruit, strawberries, cherries, blueberries around. A good snack is naturally more almond butter over an apple. Fresh cherries or blueberries with yogurt (low in sugar). Eat good snacks, always prepackage your snacks.
On long rides fuel often. Calculate the food you need, eat early in the ride, don't wait until you are hitting a bonk to strap the feed bag on. I'm really careful about eating energy bars, read the labels. Often they have more sugar than candy but dressed in a healthy wrapper. There are some good ones. Test them and know what works before the long ride.
I tried yogurt energy bars and nearly had to wear a diaper. I didn't understand what happened the 1st time, I learned that these are not good for me. The same with replacement fluids, they can work against you if your body doesn't like the fructose, corn syrup, or other additives. Use what works and never experiment on a long ride. Save your experimenting for training and take notes.
Thank you everyone for your input, I will definitely consider your ideas and try to find one that works for me. I wish sparkpeople would let me enter calories burned by exercise on a daily basis instead of weekly because in spring and summer I can burn over 4000 calories in a weekend but only 400 or so on a weekday but I guess I can live with figuring it out weekly.
I can't not track things because tracking is the only way I can stay on top of my eating habits. I could so easily go over. I think I could always eat and I am not so confident in my ability to know when I am really hungry or just wanting to eat. Hopefully one day I will get there.
Barronvc, I' love to check out your spreadsheet, I think it might be helpful.
Again thanks to everyone for your thoughtful responses
For the most part I eat about 40% carbs. My BMR is about 2000. If I am highly active I require 3600 to 4000 calories, 12 hours of cutting wood a day, riding a week long tour, etc. My normal calorie intake is 2200 to 2800 with 45 min to 1 hour of intense exercise 5 to 6 days a week. If I do an aerobic effort of greater than 1.5 hours in duration and high intensity I will eat up to 55% carbs the day or two before. After the effort I will eat more protein for a day or two.
I may be different than you and very carb sensitive. The Sparks macro nutrient diet will not work for my body type.
1. Know your BMI 2. Track your intake 3. Have a ballpark idea of how many calories you burn and adjust as needed.
I have done a spreadsheet for BMR and macro nutrients if anyone is interested.
I track my calories on note cards prior to putting them on Spark People. On days I do lots of exercise, like riding 34 miles, hiking a couple of miles, etc. I am definitely hungrier. I do the lowest or below calorie intake for me most of the time. On those days, I get near the highest number of between 1400-1550 calories. It seems to work for me, to keep the calorie count low most of the time, and then when I'm pushing it, which has been lately, bump up the calorie intake. I'm still losing weight and inches, so it works for me. I was also told, that every couple of weeks, I need to get calories up maybe 300 more, to burn more efficiently. Then back down to the normal range for me.
On your home page there is a place of you to change the amount of calories you burn a week. This effects how many calories sparks allows you. But I do find that went I burn a lot of calories what sparks adds often is not enough.
"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."
At the top of your sparks page is a tab called "reports" In that tab you can look at what you have averaged over the past week in terms of calories consumed versus calories expended. On days where you take a long bike ride or run extra long, you may be hungrier (for me, it is usually the day after a big exercise). Looking at your weekly average in the reports section will show if you are on track.
Trying to stay fit, healthy, happy, and motivated
Pounds lost: 6.0
Fitness Minutes: (25,816) Posts: 82 3/21/11 8:23 A
I have been doing this two ways, and am still not sure which is correct. When I first started SP, I was recording everything that I ate or beverages I drank. This included Gatorade, Accelerade, Hammer Gel, energy bars, etc. I know this put me over my calorie limits for the day, but I kept an eye on my calorie differential. I am currently not adding what I call workout drinks/bars into the Nutrition Tracker, I am just noting my total calories burned versus the additional fuel I consume during a ride or other CV exercise. As long as I don't burn 500 cal and consume 700 cal, I figure I am ahead. I am still losing, both weight and waist size, so i must be OK. One point I am not clear on is: where and how does SP adjust for calories burned into my weekly allowance? I have never seen any sign of this in any of the trackers I use? Last week I burned 4,388 cal according to my HRM and Cardio Tracker...I have not seen where that gets factored in. Great thread...thanks for starting it
Do you know your BMR? Basal Metabolic Rate, or the amount of calories you burn at rest. Then you have a multiplier for activity. This will give you a close number to shoot for. Activity makes a big difference. You could be a 1.1 for a desk job and on exercise or a 1.75+ if you work out hard 5 to 6 times a week.
Lets say you are a female, 28 years old, weighing 175 lbs and 67 inches tall. Your BMR 1553.21 or the calories you burn at rest.
With activity calculator 1.2- Little or no exercise, desk job 1708.53 Caloies 1.375- Light/sports 1 to 3 days per a week 1685.04 1.5- Moderate exercise 3-5 days a week 1863.85 1.75- Hard exercise 6-7 days per week 2718.11 1.9-Marathon Training 2951.10
Not only did I go on a club ride with a new club on saturday, I actually rode my bike to and from the ride totalling 43 miles. My heart rate monitor said I burned 1600 calories. (if I used sparkpeople's database to track this it would have been 2800!!! but this is not my question). I just wanted to know if you eat more on the days you burn more calories? I burn about 400-500 by exercise on most days. I know I can put more calories burned by exercise into sparkpeople and it will allot me more calories to eat but it spreads it across the week. Can anyone tell me how they deal with this?
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