I love the HALTS. I've go to remember that. I'm repeating it just to get it stuck in my brain.
H - Hungry? A - Angry? L - Lonely? T - Tired? S - Stressed?
I went to a wedding this weekend and I was starving the whole trip. It was crazy. It's been a long time since I've felt that hungry. I was hungry and sleepy. I ate so much I gained two pounds. I threw all caution to the wind and ate everything in sight. Crazy! If it happens again, I'll try to figure out if it's really hunger.
Fitness Minutes: (120,183)
7/10/18 3:21 P
“I've read that after a long run, especially half marathon distance or more, that if you don't eat within 30 minutes of finishing that you will be famished.”
To my understanding eating immediately after exercise isn’t as important as previously thought.
As far as being famished after a half marathon or a 50 mile bike ride. Of course you’re going to be super hungry! Probably for a few days! You just burned major energy participating in your sport!
Let’s say I do a really long workout and eat a post exercise meal within 30 minutes that contains 400 calories. 2 hours later I’m hungry again and eat another meal that contains 500 calories. For a total of 900 calories post exercise.
Then let’s say I do a really long workout and don’t have access to food for 2-3 hours (it happens). After 2-3 hours I eat a giant meal that contains 900 calories (what some might consider overeating, I call it refueling), because I’m ravenous.
It’s the same number of calories total. Eating immediately after didn’t help me eat less overall. For me as long as the quality of the foods I’m refueling with is healthy then the number and/or timing isn’t as important.
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I'm a Non-Practicing Certified Personal Trainer.
I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.
I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!
5'4" Maintaining my goal weight of 124-128 lbs since 2012 40 years old 2 kids
Lowering my A1C and keeping my blood sugar levels steady eating LCHF.
current weight: 127.0
Fitness Minutes: (0)
7/10/18 3:57 A
You've gotten lots of good answers about stress and hormones and sleep and other factors. One more thing.
I've read that after a long run, especially half marathon distance or more, that if you don't eat within 30 minutes of finishing that you will be famished. My experience seems to bear that out. I am just starving if I don't eat at least about half the calories I've burned in a long run shortly after finishing.
Up to 2 hours after your body is primed to replenish glycogen, I've read.
Hope that helps.
My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!
All comments make good sense, I find that my overeating when in controlled food mode is triggered by salt craving. I could care less if I ever eat sweet desserts, not a soda nut either, but when I am over stressed, overtired I tend to seek anything salty. I am supposed to be on controlled sodium under 1500-2500 and the 1500 is a real stretch. I have had several high days recently, and while all other ranges are well within where I should be, because I refuse to give up the occasional prepared dinner, or low fat low sodium turkey breast, I live with it. I am .4 pounds from -200 pounds (I started at 535 pounds, and while 335.6 sounds huge still, I am proud of myself and keep plodding along to my goal.
Edited by: TEAROSE22 at: 7/7/2018 (18:35)
"Santina Rose" 06/01/2010 535 pounds Documented weight, 10/17/2013 began SP Lifestyle at 395 pounds Returning in 2018, at 353 pounds (dropping from regain of 432). "Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit at home and think about it. Go out and get busy!" Dale Carnegie ****************** "Love the people who saw you when you were invisible to everyone else."
I agree with PROVERBS31JULIA. More often than not for me it's that I haven't had enough water! So food goes in and doesn't expand to give me that full feeling like if I had a glass of water at the same time.
If being human is not simply a matter of being born flesh and blood, if it is instead a way of thinking, acting and... feeling, then I am hopeful that one day I will discover my own humanity. Until then... I will continue learning, changing, growing, and trying to become more than what I am. ~ Lt. Commander Data, Star Trek Next Generation
For me, "super hungry" days can almost always be attributed to my body looking for more nutrients / energy to physically recover from "something".
The "something" might have been a heavy workout / long hike a couple of days earlier (the extra hunger always hits me 2 days later), or it might be a major allergy attack, or it might be that my body is fighting off a bacteria or virus, or it might even be a few too many hours of sleep for the past few days due to pain.
I have learned to basically trust my "cravings" when I'm "super hungry" --- if I'm drooling over the thought of a steak dinner with at least a half-dozen different veggies on the side, then I am HUNGRY and need nutrition! While there are multiple easy, not-so-nutritious options in my house, I skip the "easy" when I'm hungry and will have a full meal (often a hearty stew or stirfry) with protein, fats, and lots of veggies.
I have no difficulty in distinguishing between "thirsty" signals and "hungry" signals, so I don't feel a need to do the "drink some water and wait to see if you really are hungry" option. I don't believe that there is any virtue in denying myself healthy sustenance when my body tells me that it is needed, so I also don't bother with the "drink some water and distract yourself" option. I have learned to listen to my body signals, while taking the time to figure out the likely cause, so that I have more understanding of how my own system works and how best to keep myself healthy and happy.
That said - there are also some days when I am not really hungry, but have a case of the "super munchies". If I'm drooling over the thought of a platter of crunchy nachos, or a commercial cheesecake (neither of which I actually like that much) and will spend time perusing the pantry and the fridge for the "right" option --- well, I can be pretty sure that I'm not really hungry, don't really need nutrition, and just have a hankering that wants to be fed or that I'm more bored than anything else. Those are the times when I try to step back, laugh at myself, and go and find something productive, or at least entertaining, to do instead of eat!
Sir Terry Pratchett:
"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."
I try to use an acronym I learned in Al-Anon, but I've added / tweaked it. HALT. I've made it HALTS. When I'm hungry for unknown reasons or about to binge, I call a HALT (of HALTS). Am I really hungry? Or am I -
H - Am I really hungry? A - Or angry? L - Or lonely? T - Or tired? S - Or sick or stressed?
Amazing how many times it's one of the above. 100% agree with PROVERBS31JULIA about the water, too.
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I find that more often than not, super hungry is actually Super DEHYDRATED!! Even inside air-conditioning in the summer - the air conditioning dehydrates my body. Wintertime is just as bad for having heating that dehydrates. I go drink up a glass or two of water with a tiny bit of Celtic sea salt to rebalance my electrolytes and/or natural apple cider vinegar and drink that all up (keep in mind, my favorite water cup contains 24 oz - it’s called “tall iced tea glass” but I rately have iced tea.). It’s not uncommon for me to have 2-3 full glasses in the morning and several during the day, especially now to counteract the drugs used in cancer treatments.
Proverbs 31:17 She girds herself with strength, And strengthens her arms.
I was reading a Sparkmember's blog (GTNHEALTHY) yesterday and it was all about that subject, why on certain days she would be starving and looking through the cupboards for a little something else. She looked back at her food journal and realized that bananas (which she loves) were the cause of her cravings. She isn't willing to give them up, but she will be experimenting to find out what protein she could eat along with them to avoid wanting more later on.
Fitness Minutes: (0)
6/22/18 3:03 P
Sometimes for me it’s because I’ve overworked, am overtired and maybe have undereaten for that much exertion, I know last week I walk about 40 miles in 48 hours doing a church leaflet drop, where the houses are in two storey flats so it wasn’t just walking but climbing too. I ate s wee bit more than my minimum 1200 and just about managed to stay on track
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I think for me having a super hungry day is often just another emotional eating thing. If I give in to simple carb cravings it is often difficult for me to get myself back on track. And the cravings often start because of something emotional that is happening. It can be a vicious circle for sure.
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1,284 6/18/18 12:31 P
Days when I'm super hungry (hungrier than usual) usually relates to my not eating enough the day before to support my level of activity. Today is one of those days...did two hard workouts yesterday and ended up having a light breakfast and right now I'm hungry! Have some fruit so we'll see if that helps.
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I'm still new but have found it's better to face the tracker than hide. Everytime I've eaten something I feel I shouldn't and then go to the tracker I've been surprised to find that it's not as dire as I imagined! If you've been careful with other foods it's possible to "make it up" and come out ok. Look the deed in the eye and make adjustments - or forgive yourself and move on to your long game goal.
Fitness Minutes: (41,664)
27,425 6/11/18 10:46 P
I guess having procedures on your teeth could do that. I know it did with me a long time ago, but 2-3 days later I was back to normal.
How are you going with your tracking now? My guess is that perhaps if you weren't tracking everything, you MAY have been eating less than you thought, and weren't actually going over, or going over by much. There are times (not very often at all) that I will eat around 2000-2500 calories in a day. My maintenance limit is just over 1600, and I often eat around the 1500-1550 mark, so in the long run, I still maintain.
I think you probably nailed it with the lack of sleep AND the dental work. Healing from any injury requires extra calories, and often increases hunger to far beyond that calorie need. And lack of sleep is directly correlated to increased hunger-- there have been tons of studies showing this (and some, but not enough, that are suggesting that sleep answers a lot of questions about the "obesity epidemic." Americans, and especially American children, sleep something like 20% less than we did in the 1970s.)
I'd suggest that you go back and try to log from memory what you ate that day you were so hungry. It's likely that you'll find out that it wasn't as much as you feel like it was. If you've been restricting calories to lose weight, those "hungry" days usually end up being right around maintenance level if none of it was empty calories. Even if it was higher than maintenance, you'll get some useful information that you'll be glad to have in 6 months or a year when you're trying to figure out fluctuations in weight. You'll see thatday in your averages and it'll help you remember, "Oh, yeah, this happened before when I had that dental work. My weight bounced up a few pounds but then dropped right back down," or whatever.
I agree with SLIMMERKIWI .. She took most everything I was going to say .. :) However, I will add .. (because I just got over this problem) .. I hadn't been sleeping well -- due to retirement in 3 weeks, my retirement party on 6/2 and with excitement; I hadn't been sleeping, and then the week after my retirement I was still working on getting the server's components up and running from a crash, the week before, and that was keeping me up ..
All of a sudden I got hit with a massive amount of I WANT SUGAR AND I WANT SUGAR NOW !!! syndrome .. I couldn't figure it out, until my friends here on Spark made me think of everything that was going on ..
Things have started to level off, I've been sleeping better and I am amazed at the amount of control I have regained .. :)
Good luck !!! I hope this isn't a lasting problem for you !!!
Sally (dba PrincessPP) **** Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away.
I've noticed during the week leading up to menstruation, I seem to eat more...especially sugar & carbs. Fast forward 2 yrs, entered menopause & it still hasn't changed. Right now, I'm fighting gastritis, esophagitis, delayed emptying, slow motility, gastroparesis, a stricture, malnutrition & dehydration (those 2 are resolved), C-diff & a diarrhea reaction to too many 'anti' meds. Now...I have days where I can't seem to get enough to eat. It kills my stomach because after 2-3 bites I'm stuffed but I just can't seem to stop. Has been happening at least once a week since this gastric journey began 2 yrs ago. I guess I agree with poster that said maybe this happens because of a lack of nutrition and that the body is craving 'it'. (?)
I agree that this seems to happen to make up the balance of something, either eating too little or you not giving your body enough of something that it cannot make. Do remember that it's in and out over time that matters the most, which means if you are eating just slightly less and burning just a little more that can make a decent gap over a few days. Do not forget that your body burns calories making repairs and fighting off illness, so it's not always extra exercise that makes your burn a little higher than average.
The other big culprits would be some sort of emotional eating or even just hitting the end of doing something that's a little too aggressive for you and falling back to what has always worked.
-google first. ask questions later.
Fitness Minutes: (4,334)
1,098 6/10/18 7:59 A
Thanks for your responses. It’s always good to know you’re not the only person....
Kris, I have not been faithful about tracking my whole day. I start out with good intentions and then don’t get back to it. I will challenge myself to track faithfully this coming week. I aim to eat between 1200 and1300 calories. More on exercise days.
I hadn’t slept well for a couple nights due to pain from dental work. I will attribute my hunger to that.
Edited by: GRAMCRACKER46 at: 6/10/2018 (07:56)
People! read the INGREDIENTS!
"It's not what you eat between Christmas and New Years that matters, it's what you eat between New Years and Christmas that counts. "
Sharon from Florida
current weight: 149.4
Fitness Minutes: (41,664)
27,425 6/10/18 12:57 A
It could be that other days you have not been eating enough to fully sustain what you are doing. (How many calories do you normally eat in a day?) At lot of your Nutrition tracker days show significantly less than 1000 calories. Unless your Registered Dietitian (or Dr with qualifications in Dietetics) prescribe such a low calorie diet, you are best to NOT go under 1200 calories to ensure that your body is getting all the essential nutrients that it needs.
Tied in with the above, have you increased your physical activities?
Other reasons for having a super hungry day is not eating enough protein, or fat, or quality carbs, together or separately.
If find that when I am really cold I need to eat more, but I guess you don't have that problem at the moment.
Those days have hit me and they are bizarre. With me, there is no discernible trigger or even a pattern. I am suddenly, inexplicably overcome with hunger and eat a much larger number of calories that I would usually eat on any given day, even a day when I was not trying to keep my calories down. And not junk food. Real, good, whole food. And it is definitely hunger and not just cravings. I've decided that my body is often smarter than I am and, as long this happens only occasionally, I am going to go with my body and not stress about it because my body probably has a reason.
It is good you didn't turn to junk food, great job you keep it out of your home.
If I overeat at dinner, I'm more hungry the next morning, If I give in to temptation then, and continue overeating, I struggle with hunger / desire to eat all day. But I don't experience much hunger on days when I eat on plan, even if I do more physical activity than usual.
Goal weight: 58 +- 1 kg /// 128 +-2 pounds CET (Europe, Hungary)
Maintenance Lessons Learned: -go on with the healthy lifestyle learned in weight loss phase -just add healthy foods gradually to stop losing -work out every day - 30-60 minutes is enough to maintain weight and good mood -do not try to balance overeating by extreme workouts, it is not going to work -avoid overeating, instead of satisfaction you get stronger cravings
357 Maintenance Weeks
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6/9/18 1:32 P