So hungry when working out consistently

[Anonymous]

I’m just getting back into a workout routine after having my second kid. I’m aiming for 2 days on, 1 day off. So averaging 4-5 workouts a week. Workouts are 30-40 minutes of weights and cardio.

I am STARVING. I eat really healthy and am just ravenous all the time. I’m trying to increase my protein and fat, but I’m kind of at a loss. Here’s a typical day of eating:

8 am - coffee with half and half, full fat Greek yogurt, granola, peach
10:30 am - whole grain English muffin with peanut butter, strawberries
1 pm - tuna Niçoise salad, bread on the side, cookie
3 pm - cashews, dried apricots
6 pm - dal (Indian lentils), brown rice, tomato/cucumber salad
8 pm - protein shake (after working out)
8:30 pm - glass of rose

I’m not vegetarian but usually eat meat only every other day or so.

Any ideas?? Do I need to just eat bigger portions? Does this happen to anyone else?

[Anonymous]

I mean yeah eat more if you don’t want to be hungry. If you’re trying to lose weight you just have to power through it and be hungry.

[Anonymous]

Anonymous wrote:I’m just getting back into a workout routine after having my second kid. I’m aiming for 2 days on, 1 day off. So averaging 4-5 workouts a week. Workouts are 30-40 minutes of weights and cardio.

I am STARVING. I eat really healthy and am just ravenous all the time. I’m trying to increase my protein and fat, but I’m kind of at a loss. Here’s a typical day of eating:

8 am - coffee with half and half, full fat Greek yogurt, granola, peach
10:30 am - whole grain English muffin with peanut butter, strawberries
1 pm - tuna Niçoise salad, bread on the side, cookie
3 pm - cashews, dried apricots
6 pm - dal (Indian lentils), brown rice, tomato/cucumber salad
8 pm - protein shake (after working out)
8:30 pm - glass of rose

I’m not vegetarian but usually eat meat only every other day or so.

Any ideas?? Do I need to just eat bigger portions? Does this happen to anyone else?

OP. Adding that I’m not breastfeeding!

[Anonymous]

What is your height/age/weight? That seems like plenty of food. Maybe eat your calories, instead of drinking them? Are you seriously ravenous 2 hours after eating dal, rice, and salad? Or 2.5 hours after your 10:30 meal?

[Anonymous]

You aren't eating enough carbs at all!

[Anonymous]

Anonymous wrote:What is your height/age/weight? That seems like plenty of food. Maybe eat your calories, instead of drinking them? Are you seriously ravenous 2 hours after eating dal, rice, and salad? Or 2.5 hours after your 10:30 meal?

5’4” and 115 lb. I’m definitely hungry at the end of the evening, but the protein shake helps. I often have some ice cream before going to bed.

[Anonymous]

I'd swap out your breakfast (full fat Greek yogurt, granola, peach. whole grain English muffin with peanut butter, strawberries) for two scrambled eggs with tomatoes, spinach, onion, avocado, and whole wheat English muffin.

I'd swap out your lunch (tuna Niçoise salad, bread on the side, cookie, cashews, dried apricots) for baked salmon, asparagus, Brussels sprouts, and a slice of whole wheat sourdough.

I think if you did that your dinner would be fine. I think you may be lacking protein.

[Anonymous]

Increase your protein.

Eat and drink something immediately after working out.

[Anonymous]

Start by eating a bigger high protein and fat breakfast. Same for lunch. After two days you will be less hungry and that dinner will shrink. It will be much easier if you pick a different high protein/fat snack for nightime, one you really like. Hell, make a cheesy omelette before you go to bed if you have to. The sugary food at night will make you hungrier the next day. Satisfy yourself with another style of food.

See how you feel in a week and reassess. The point is to satisfy your hunger in a way that is less sugary. Observe how your body responds.

[Anonymous]

At 5’4” and 115, if you are working out and starving, eat more! You really cannot afford to lose pounds and you will lose muscle mass

[Anonymous]

Anonymous wrote:You aren't eating enough carbs at all!

She's eating ZERO vegetables too.

[Anonymous]

You are hungry because your body is trying to build muscle mass. To do that you need to gain weight. You dont sound like you have any weight to lose.

[Anonymous]

No, she’s got salad and tomatoes and cucumbers. But I take your point—OP you need more bulk.

Add some whole grains or beans to your salad, a serving of cruciferous vegetables to dinner, and bowl of fresh fruit to your day.

Your breakfast is also pretty small—if you swapped out the full fat for a cup of fat free yogurt, it would be a light snack. Maybe do that and then add in some peanut butter toast and a berry smoothie, or scrambled eggs with greens on a whole wheat English muffin for breakfast.

[Anonymous]

When I ramp up exercise, I always get hungry so I eat more. Sometimes my body gets used to the increased work and I level out on eating. I am less hungry when I cut back on exercise or get injured, so I think it’s just your body saying what it needs.

[Anonymous]

Anonymous wrote:No, she’s got salad and tomatoes and cucumbers. But I take your point—OP you need more bulk.

Add some whole grains or beans to your salad, a serving of cruciferous vegetables to dinner, and bowl of fresh fruit to your day.

Your breakfast is also pretty small—if you swapped out the full fat for a cup of fat free yogurt, it would be a light snack. Maybe do that and then add in some peanut butter toast and a berry smoothie, or scrambled eggs with greens on a whole wheat English muffin for breakfast.

No it's a salad of tomato and cucumbers. Those are both fruits.