mari881120's Journal, 22 Oct 21

hey fs buddies. i want some advice. i notice when i weight train and do light cardio its usually followed by an increased appetite and the scale fluctuation from day to day is 3lbs up and down the same 3 lbs. im not in a calorie suplus but i believe when my appetite is increased i eat at my maintenance like 2000 calories instead of a deficit which would be like 1400-1600. all that info to say... how can i curb my appetite and still lift?

View Diet Calendar, 22 October 2021:
1224 kcal Fat: 47.30g | Prot: 129.90g | Carbs: 86.32g.   Breakfast: Great Value Powdered Creamer, Premier Nutrition Premier Protein 100% Whey Protein Powder - Vanilla, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Lunch: Starbucks Caffe Latte with Almond Milk (Grande), A&W Diet Root Beer (Can), Joseph's Flax, Oat Bran & Whole Wheat Pita Bread, Hormel Turkey Pepperoni 70% Less Fat, Wal-Mart Egg, Daisy Light Sour Cream. Dinner: Cucumber (with Peel) , Joseph's Flax, Oat Bran & Whole Wheat Pita Bread, Hormel Turkey Pepperoni 70% Less Fat, Great Value Thin Sliced Honey Ham, Great Value Greek Nonfat Yogurt - Plain (Cup). Snacks/Other: Cocoa Powder (Unsweetened) , Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Great Value Greek Nonfat Yogurt - Plain (Cup), Great Value Frozen Mixed Berries. more...

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Comments 
How soon do you feel an increased appetite? Do you eat right away or do you consider where you are at really with hunger? I would say start with increasing fluid intake, water or unsweetened tea and see if that can help? 
22 Oct 21 by member: abbadabba
"Tips on how to keep hunger at bay." 1・Eat lots of vegetables high in fiber. 2・For snacking, boiled eggs are recommended. 3・Drink warm water. 4・Increase foods with a low GI value. 5・🌟This is the easiest and most important "increase the number of times you chew when you eat.🌟 The main causes of hunger are 'when the elevated blood sugar level falls' and 'when there is a lack of some kind of nutrition'. And everyone can control their hunger. I'm 161cm tall, 41 years old, male, and I do strength training on my days off. The average daily calorie intake is about 2000 kcal. PFC balance is 'high protein, low fat, medium carbohydrate. When your weight plateaus, 'increase or decrease carbohydrates by about 500Kcal. If you are taller and younger than me, this method will surely help you lose weight. You will be able to control your hunger. |つ°▽°|つ)ペシッ Together, let's enjoy the feeling of hunger.✨ ▽<|b✨ 
22 Oct 21 by member: ヤママユガ
eat your biggest meals around training. pre about 3-1.5hrs before and post workout anytime your ready for food. full blown meals. say like 400cal each and that would save you another 800cal to do whatever with throughout the day. may help. 
22 Oct 21 by member: All_Pain_No_Gainz
eat lots of protein helped me. i picked foods at the grocery store that yielded a lot of protein and were things i could throw in my lunch box for work or eat for breakfast. sometimes id eat cottage cheese with breakfast, just throw salt and pepper on it or put blueberries in it 
22 Oct 21 by member: Lindsey Wagner
I love these comments specially the increase the chew and drink warm water comment. I will try these "how to's" thank you! 
22 Oct 21 by member: Little Red Fox
Surprise!!! I go through that too. I eat more when I work out more. The thing is to eat only wise-choices when this happens: Salads, fish, chicken, turkey, soups, etc. Dieting is a lifestyle. Losing weight is a deduction of high-caloric foods. Working-out is more for mind and less for losing weight. It does assist in toning and firming, but all/any movement is always good for the soul. Some individuals can't work-out let alone even go for walks for various reasons I won't go into detail about. God bless us all for being able to do some form of movement(s) daily. The more mature I get, the more pains I have and am not allowed to work out nor go for long walks like I used to enjoy doing. The most I"ve been doing, nowadays, concerning work-outs is walking, shopping for groceries or non-groceries. I thank God for what I am still able to do even if it isn't what I used to do in my younger days.  
22 Oct 21 by member: Slow Meta
Boosting my protein intake by 5% helped me, and eating less empty calories containing refined sugar. (Not saying eliminate, just less). 
22 Oct 21 by member: bearnoggin
Me too! I find protein helps. You should be eating your Lean muscle mass in protein every day. According to my personal trainer. For example, if my lean muscle mass is 119, then I should be eating at least 119 grams of protein a day. 
22 Oct 21 by member: BeckyMastne
Totally agree with the protein comments. I too have hunger pangs when I work out hard. Nutritionist told me to eat protein after workout so I'm do and it works.  
22 Oct 21 by member: Diana 1234
Thanx guys this is helpful!  
22 Oct 21 by member: mari881120
Thanks BeckyMastne for posting that recommendation! I hadn't heard that before. I'm going to boost a bit more now because I've been eating about 10g less than I should and I've noticed that I have been hungrier lately.  
22 Oct 21 by member: bearnoggin
Was gonna say protein, but everyone beat me to it! I workout and follow it with protein meal twice a day. I find that I don’t want snacks or a 3rd meal. But both meals are substantial and lots of protein (chicken, eggs) and veggies. 
23 Oct 21 by member: GardenOfHeeden
last time i was on a massive weight loss path i ate a lot of grapefruits - every time i had a twinge ate a grapefruit - for 9 months - plus the yoga and other activities. There is out there somewhere a grapefruit diet. Simply stated it works on several levels of satisfaction  
11 Nov 21 by member: toanangel

     
 

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