Fitness
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I was never able to work out in the mornings, it takes me too long to limber up and be fully awake.  However, I started skivving off on my after work sessions because I was too tired so I decided to train myself to work out in the mornings.  It took a few weeks but I've gotten into the swing of it.  My problem is that I've noticed I'm a lot hungrier throughout the day when I work out in the mornings and my caloric intake is going up more than I'd like.  Has anyone else had this problem, and if so, what did you do to combat it?

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Original Post by pushbuttonkitty:

I was never able to work out in the mornings, it takes me too long to limber up and be fully awake.  

That generally would be me.  However, when I do work out in the morning, I think I feel a bit better the rest of the day.

However, I started skivving off on my after work sessions because I was too tired

Since I don't have to work full time, I don't have that problem any more.

so I decided to train myself to work out in the mornings.  It took a few weeks but I've gotten into the swing of it.  

Excellent.  Very impressive.  That says a lot about your will-power and determination.

My problem is that I've noticed I'm a lot hungrier throughout the day when I work out in the mornings and my caloric intake is going up more than I'd like.  

Well, it is only a "problem" if you are experiencing unwanted weight gain.  I have found that often when my appetite increases it is directly connected to my metabolism running at peak efficiency and/or my exercise calorie burn requiring me to give my body enough fuel.

Has anyone else had this problem, and if so, what did you do to combat it?

I don't know if you record weigh-ins, calories consumed, calories burned exercising, etc.  However, before you label it as a problem, make certain it is not just a necessary result of your body needing more calories.

You might consider, also, eating things like a lot of fruits and veggies to appease some of your appetite.  You would be getting both great nutrients and bulk.

Anyway, best of luck and kudos on having the self-motivation to exercise consistently.



Well, I have put back on a few pounds and that worries me.  I'm not at a weight I want to  maintain anymore, I want to go back into losing mode.  I'm not eating junk, it'll be a yogurt or a piece of fruit or some raw veggies or what have you but I just feel as though I'm constantly hungry and never sated, so it's nonstop munching on these things, which adds up throughout the day, which is putting me at a higher caloric intake than I want to be at.  Seriously, the hunger kicks in during my post workout shower when I used to not get hungry until about 9am, and it doesn't go away, no matter what I eat, I'm actually going to bed with tummy rumblies!  This didn't start until about two weeks into my new morning workout routine, which is when I really started hitting my stride and matching my regular caloric burn of my previous afternoon workouts, so I'm assuming the two are connected in some way.

pushbuttonkitty:

When are you weighing?  First thing in the morning before exercise and after a RR break? 

If you are putting on muscle, that could be some of the weight gain.  Also, depending on when you weigh-in, obviously you are going to have bulk in your system once you begin eating for the day.  Any weigh-in after you eat a meal is going to be heavier probably. 

Maybe making sure you follow a 6-7 meal/snack plan where you only eat at those general times you set up would help.  In other words, restrict yourself to a set number of times you eat during the day and adhere to that schedule.

 

 

Mornings work best for me! I'm a high school student, and luckily, the last kid to get on the bus, so I have time in the mornings :D I try to eat a large high fiber breakfast, and that usually does the trick for me!

Original Post by shane_paladin:

pushbuttonkitty:

When are you weighing?  First thing in the morning before exercise and after a RR break? 

If you are putting on muscle, that could be some of the weight gain.  Also, depending on when you weigh-in, obviously you are going to have bulk in your system once you begin eating for the day.  Any weigh-in after you eat a meal is going to be heavier probably. 

Maybe making sure you follow a 6-7 meal/snack plan where you only eat at those general times you set up would help.  In other words, restrict yourself to a set number of times you eat during the day and adhere to that schedule.

 

 

I weigh once a week on saturday morning, after emptying the bladder and before eating and drinking anything.  i do think some of it is muscle mass because i upped my weights but my jeans were getting snug so that wasn't all of it.

pushbuttonkitty:

I would have to agree that how clothes fit can be a factor in telling if we gained or not.

Hopefully, the muscle gain is part of the situation, though.

If you are lifting weights, make sure that you are eating enough protein.  It may be that your body is craving something in particular. 

I have found that I can be hungry for a particular thing and if I don't eat that (try to sub yogurt or veggies) that I am not satisfied and I am still hungry and I have to eat again.

I always workout in the am bcse of family logistics and am not generally more hungry afterwards.

Original Post by lcuconley:

If you are lifting weights, make sure that you are eating enough protein.  It may be that your body is craving something in particular. 

I have found that I can be hungry for a particular thing and if I don't eat that (try to sub yogurt or veggies) that I am not satisfied and I am still hungry and I have to eat again.

I always workout in the am bcse of family logistics and am not generally more hungry afterwards.

I noticed I had to change my protein intake, especially being a pescetarian.  But on my lower protein days I add protein powder to my shakes I make to keep me in my proper range.

Pushbuttonkitty, is it possible that the reason you are constantly hungry and not satiated is that getting up earlier for a run has meant compromising on sleep? Adequate sleep is required to keep the hormones ghrelin and leptin at good levels. If you don't get enough sleep you may have increased ghrelin levels, which makes you hungrier and decreased leptin levels, which would normally suppress appetite appropriately when at good levels.

Make sure you are going to bed early enough to get your valuble zzzzz.

Original Post by joaree:

Pushbuttonkitty, is it possible that the reason you are constantly hungry and not satiated is that getting up earlier for a run has meant compromising on sleep? Adequate sleep is required to keep the hormones ghrelin and leptin at good levels. If you don't get enough sleep you may have increased ghrelin levels, which makes you hungrier and decreased leptin levels, which would normally suppress appetite appropriately when at good levels.

Make sure you are going to bed early enough to get your valuble zzzzz.

well yeah, i am losing out on some sleep, but i definitely wasn't getting enough anyway.  that could definitely be it, though.  i don't really feel tired during day, funnily enough, i feel less tired than when i was sleeping a little later and working out in the afternoons, but that could certainly be a factor.

 

Shane I was interested what you said in your first reply: 

"I have found that often when my appetite increases it is directly connected to my metabolism running at peak efficiency and/or my exercise calorie burn requiring me to give my body enough fuel"

If I am hungry after starting to exercise more is that an indication that my body is coming out of starvation mode and my metabolism increasing?

 

I also don't want to eat too much though I'm happy with my metabolism working better.. will diet patches help to stop me feel hungry so don't go over my calories? 


Original Post by Katilea69:

Shane I was interested what you said in your first reply: 

"I have found that often when my appetite increases it is directly connected to my metabolism running at peak efficiency and/or my exercise calorie burn requiring me to give my body enough fuel"

If I am hungry after starting to exercise more is that an indication that my body is coming out of starvation mode and my metabolism increasing?

 

I also don't want to eat too much though I'm happy with my metabolism working better.. will diet patches help to stop me feel hungry so don't go over my calories? 


That's my deal, I definitely want the higher metabolism, should need the same amount of calories a day to operate itself no matter when I work out, or so I would think.  I try to wait out the hunger but if I do that then I wind up binging, but the grazing isn't working so hot for me, either.  The plus is I drink more water throughout the day too.  The constant thirst kinda stinks and I have to leave my classroom all the time to use the lav, but I'm drinking about two big reusable water bottles a day more than I was when I exercised after work!

I have found when I am hungry like that, I'm not pairing a fat with my food.  If I eat some peanut butter, or olive oil or something like that with the food I'm eating, it tends to satisfy me more.  Also, I will eat what I think should satisfy me, and then drink a full glass of water and wait 30 minutes to see if over that 30 minutes or so, I become satisfied.  Usually, I'm not hungry after that time. 

My pattern is typically: first couple weeks of new exercise, my appetite is depressed.  Then I get into that hungry-starving mode, then after another couple weeks it normalizes. 

I workout before work too.  It helps me when I eat something light before and after the workout.  Then 1-2hrs later, I have a nice, substantial meal. 

What's your calorie deficit?  It might also be that, with the increase in exercise and less sleep, you've got a larger calorie deficit and your body's not agreeing.  When I wasn't consistently working out, I was able to manage on just 1200-1300 calories a day, but not anymore.

Adding to everything else, be sure that your water intake is upped also.  It is possible that your hunger could be a need for water.  And your increase in weight could be water weight.

I've noticed when i work out in the evenings, I drink more water afterward. But when i work out in the morning before work, I don't drink as much as I should because of the increased RR breaks needed AT work. 

 

I can tell you all what I have done. 

I work out on weights 3 times per week. 45 min sessions each. 

I do intense cardio training 60 min per day 6 days a week. 2 of those days are 2 hr sessions. 

I eat about 100 cal of simple carbs on the 1 hr days. I eat 100 cal carbs 50grams protein on the 2 hr day with an additional 100 cal simple carb drink after 1 hr. 

I hydrate moderately throughout the workouts and end up drinking a gallon of water per day. 

Its awesome. I have lost fat and gained muscle and strength. 

I am not a morning person either but after some trial and error have found I do better the whole day after eating a bigger breakfast. I eat about 400 cal and make sure I get some protein in there (Kashi cereals, hard boiled eggs, peanut butter for example).  I feel much more sated and no longer feel the need to snack.  I also eat 400 cal each for lunch and dinner while trying to lose weight.

I am also not a big exercise person so I just increased my activity level.  I do a 15 min WII workout at least 3 times a week, walk the dog at least once a day, swimming in warm weather etc.  Just fit in what I can, when I can.

Don't be afraid to try different things and find what works for you.  Everyone is different!

 

Have you considered trying a meal replacement? I had the exact same issue which resulted in it being very difficult to lose weight. I lost inches and no weight. I started on this meal replacement which has helped me to stay on targe eating small meals every 3 hours. I found that the key is to have the meal replacement in the morning after a workout and then I pack a small 250 to 300 cal meal to consume every 3 hours. It has helped me stay within my calorie range.

Original Post by ncfranco:

Have you considered trying a meal replacement? I had the exact same issue which resulted in it being very difficult to lose weight. I lost inches and no weight. I started on this meal replacement which has helped me to stay on targe eating small meals every 3 hours. I found that the key is to have the meal replacement in the morning after a workout and then I pack a small 250 to 300 cal meal to consume every 3 hours. It has helped me stay within my calorie range.

What particular brand are you using?

To me, it sounds like your metabolism is going up, like a lot of people have said.  Which is a good thing!  Usually.  For me, my metabolism went up a few months ago and I was loving it for a while.  I just ate a lot of small meals or snacks throughout the day and it was working amazingly.  I was losing weight, and if I kept up like that, I would have gotten to my ideal weight in no time!  My problem was that I had to be at school for long periods at a time and didn't have money to get any food.  That killed me.  I was so hungry all day when I was at school.  I did bring some snacks with me before I left, but since I had to be at school for eight and a half hours, AND I had to take the bus there and back (about an hour and a half each way) I wasn't able to eat as much as I wanted to.  Now, my metabolism is back down, and it's bittersweet.  I put the weight back on, but now I'm not hungry all day anymore.  I basically had to force my metabolism back down by not working out as much and eating bigger, less frequent meals.  Sure it made me unhappy with my body, and that's just horrible, but in a way, it's better than suffering all day at school.

That being said, I would just like to say that I actually have a job now so I can afford to eat little things throughout the day when I'm at school.  I'll have a cup of yogurt or a sandwich or soup or salad or fresh fruit.  My school has a lot of little healthy things like that, and it's really nice.  Hopefully I'll be able to get my metabolism back up and start losing weight again.

And pushbuttonkitty, I know this just seemed like a long rant for nothing, but the point of my story is that high metabolism is a really good thing!  (as long as you can afford it lol)

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