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Exercising and Hungry!
Hi everyone! I could use some advice if you have a minute.
I recently started working out and love it! I am now working out 4-5 days a week in the afternoon at the gym for 30 minutes (20 of them on cardio, then weights). In the mornings before I get ready for work I walk/jog on the treadmill for about 15-20 minutes, and at night I try to do my resistance bands.
I am also watching my carbs because I have a gluten intolerance. I have lost 30 pounds on my own over the last two years and want to start on the next 30.
Ok, here's my question. I am noticing a serious increase in hunger. Yesterday I ate non-stop! All healthy stuff until I got home and ate bad foods!
Here's a typical day for me:
breakfast: fruit and yogurt
lunch: plain salad, maybe 1/2 chicken breast
dinner: fruit, salad, and usually low carb food like a taco salad, or baked pork chop, plain chicken breast, etc.
I drink nearly a gallon of water a day and only allow myself one diet soda per day.
Am I not eating enough? Should I bump up my calories? I really want to lose weight, but I don't want to be really hungry either....
Thu. May 8, 9:39am
my suggestion is to nibble all day. instead of 3 meals, break it up in to 5 or 6 smaller meals that last all day. you'll be eating every 3 or 4 hours just when you start to feel hungry. it will not only keep you sustained but it will keep your metabolism piqued as it's always got something healthy to crunch on.
Thursday, May 08, 2008, 9:51 AM
if you are exercising you are going to need SOME carbs. I don't know much about gluten free dieting - but I suggest eating a TON of fruits and veggies to fill you up (make your salad GIANT, try sweet potatoes and squash, pears, melons), and as the PP said, break your meals up throughout the day.
Thursday, May 08, 2008, 11:03 AM
yes bump it up.
Whoa OP not good, calculate your calories you are WAY too low.
"fruit and yogurt, plain salad, maybe 1/2 chicken breast taco salad, or baked pork chop, plain chicken breast, etc."
That is so not enought food. You are wasting your time in the gym because the toned and more muscular fit and healthy body you are trying to create can't be built w/o construction materials.
You must stay above 800 calories to be healthy.
Add whole grains, more protein, a little good fat and then a little more protein.
You should be a little hungry on a diet, but not so much that you are wasting your gym efforts and end up bingeing.
Recreate a diet plan with more healthy calories and post it again here with calories - something sustainable LONG TERM.
You can do it with adjustment.
Thursday, May 08, 2008, 11:30 AM
I do spread my meals out during the day, usually eat every 3 hours. I will have small salads or 1/2 cup of cottage cheese, or just cheese for snacks.
I can't add grains because of my gluten allergy, so that counts out a nice bowl of oatmeal in the morning.
I don't know why, but the more fruits I eat, the hungrier I get. Isn't that weird? I will get stomach aches so bad, it's a hurting kind of hungry.
I just feel like cutting my calories and exercising has to be the key to losing weight. The scale's not moving much, but I know I am losing inches. Eventually the pounds have to come off. I just don't know how else to get there.
Thursday, May 08, 2008, 12:10 PM
I would suggest eating more fruits and veggies too if you can't add whole grains. It sounds like you should be eating more also. If that's really all you eat in a whole day and you are exercising hard no wonder you are hungry!
When I started working out I felt like a bottomless pit also. I was happy that it did regulate itself, I just learned what to eat and at what time of day. I work out about an hour 4-5 days a week and don't feel ravenous anymore!
I hope that helps, just add more healthy food until you aren't starving all the time and keep up the good work! I think it will pass, it did with me!
Thursday, May 08, 2008, 12:25 PM
OP i am a nurse and also have a gluten intolerance. Do you know why our body needs carbs? Its our source of energy!! Not protein or vitamins etc. You need to up you calories and certainly up your carbs. Try sweet potato mash or just anything. Carbs are not your enemy. Eat them at lunch rather then evening meal though.
Thursday, May 08, 2008, 1:06 PM
Any grains? or just wheat gluten? Quinoa is a spectacular grain that is a complete protein as well as filling and nutricious. I most definitely agree with the sweet potatoe recommendation. Also consider many root veggies are very filling - beets, turnips, parsnips, etc.. Roast them and serve warm on wilted greens with a tangy vinegarette and a few nuts for a satisfying and filling dish. Don't forget the beans or lentils either - full of fiber, protein and filling.
Thursday, May 08, 2008, 1:26 PM
thanks for the tips. I am allergic to all grains, flax, white potatoes, nuts, turkey, beef, onion, garlic, fluoride, pickles/cucumbers, aspartame, all beans, sugar cane, and many veggies and fruits. Therefore, I am very limited on what I can eat. I do eat rice and sweet potatoes when I can, but not fond of the flavor very much.
Thursday, May 08, 2008, 2:15 PM
wow that stinks OP, but still make sure to find some doable favorites in each of the three types fat, protein and carbs and the five food groups, and get enough calories each day, otherwise you will binge and or be unhealthy.
Can you do egg white protein shakes?
Thursday, May 08, 2008, 2:28 PM
yep, no allergies to dairy (imagine that!).
what's in it?
I think I've dropped my calories too far. I just added up yesterday's and I only had 843 calories yesterday. And today I have only eaten yogurt for breakfast with fruit (110 calories), two pieces of lunch meat and two pieces of cheese (200 total) and lettuce (0). That's only 310 calories for two meals. Yikes! I guess I didn't realize I was cutting back too fast.
Thursday, May 08, 2008, 3:01 PM
PROTEIN will keep you feeling fuller longer.
Thursday, May 08, 2008, 3:05 PM
I think it is just egg and that is all. You can get it as a jug of protein powder at a nutrition store like GNC.
Thursday, May 08, 2008, 4:34 PM
It sound like you are getting some good advice. Have you thought about meeting with a nutritionist who is schooled in food allergies?
I am glad that you are seeing how low that your caloric intake is. You will go the distance if you can up your calories and give your body the nutrients that it needs.
Roasted root veggies are great. Also, roasted, ground then salted sesame seeds are super yummy when sprinkled on freshly steamed brown rice. Totally wholesome.
I am not sure if you can try this but Shoyu may be a wheat free type of Tamari (soy sauce). If you live near a good health food store they may be able to help you too. It is great with the rice also- flavors it right up.
Thursday, May 08, 2008, 7:32 PM
OP Checking in Again
Hi everyone. Thanks for the advice and tips.
I am ready to give up though. I've been working out like a mad woman and cutting my calories and I put on a pound! WTF!!!!!!!!!! It feels like I will never win this battle and lose weight. I thought calorie cutting and exercise was the answer, but apparently not! grrrrrr
Friday, May 09, 2008, 9:02 AM
Anytime you increase the frequency or intensity of your exercise, thus using your muscles in unaccustomed ways, you will temporarily gain a few pounds. Your muscles are temporarily taking in more water in preparation to grow. Just keep doing the calorie math so that intake calories are less than out-go calories, and you should see results in 1-2 weeks.
Friday, May 09, 2008, 11:57 AM
No No NO !
OP - Check it out !
I can gain or lose TEN pounds in a day (not joking) - that weight is water + food in your digestive system + water in your stomach etc... THEREFORE 1 pound or 2 or 3 or 5 means so little. You are 70% water and your digestive tract can hold 5-7 pounds of food / food waste. Look at the big picture, the trend, the week by week and month by month.
listen... if you calculate your BMR + exercise and activity and back off 100-200 calories from that then you WILL lose weight - so relax and stick with your plan. If you are not losing weight you are either gaining muscle, retaining water or making an error in your calculations - okay?
Friday, May 09, 2008, 1:34 PM
thanks for the advice and encouragement. I am hoping to see results soon, but it just doesn't seem to happen. I thought about cutting calories to 800 a day, and working out every day twice a day, but i know that isn't healthy.
i'll keep plugging away...
Monday, May 12, 2008, 10:07 AM
800 is a little too crazy try 1000 for a while, that is already pretty extreme and at 800 I guarantee you will binge.
You can do it, calculate BMR + exercise and activity and back of 1-200 calories from there and that is all. BE PATIENT ! !
I am rooting for you - you CAN do it. :)
Monday, May 12, 2008, 10:36 AM
you guys and gals are the best.
when i calculate my bmr, it's around 2200 (without exercise). So, maybe I should drop it to around 1500 a day, and not count exercise calories burned and consider them a bonus?
Monday, May 12, 2008, 11:39 AM
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