Taming the weight-lifting munchies

[BohemianFit]

Since the first of the year, I've started weight lifting after taking a couple year hiatus. I lift about 3X per week for about 15-20 minutes on top of 25-35 minutes of cardio. I'm also doing weight watchers but I am finding myself ravenous by mid-week. I've started eating 2 extra points of Greek yogurt on my lifting days but what does everyone else do to manage lifting hunger? I should also note that it's not like I'm power-lifting either. Just 15 sets of 10 reps without maxing out. I'm hoping I can break through this hunger and that my body will adjust to the lower calories at least a little bit.

[emili]

Protein with whatever meal you are eating prior to working out. And I don't mean a steak - some egg whites or a protein bar that isn't loaded with sugar. something to keep you sated. I actually find that if I eat a bowl of oatmeal before I go work out (if I go in the middle of the day, not after dinner) I feel really good during and after. I can wait to eat when I get home. I'm also thinking it may be the cardio more than the lifting that might be making you hungry- depending on the intensity. If you are running at a good clip for the 25 minutes, that might be making you hungry.

[Dominique]

Lifting doesn’t make me particularly hungry, but having eaten or not having eaten carbs prior to it makes a big difference on my performance. I have a lot more energy and find it easier to go through the workout if I have eaten a sufficient amount. Conversely, I feel weak if I haven’t. Not talking about supplements here, just regular carbs like rice, pasta, potatoes etc.

[BohemianFit]

I'm wondering if I'm lifting too often. I'm trying to lose weight but am really struggling. I've been working out and doing weight watchers for 6 weeks and am fluctuating between 1/2lb and 3lbs lost. I can't seem to break the barrier of 170lbs. 

I just calculated my calories for the last two days (which is typical of what I've been eating) and I'm at a deficit each day and my carbs, fats, and proteins are all in the normal range (46%, 27%, 27%). 

[Dominique]

3 times of 15-20 minutes of lifting doesn’t seem excessive to me (in fact, there is not much you can fit in 15 minutes), and I don’t think it’s what’s preventing you from losing weight. Maybe Fitbit is overestimating the calories you burn, or you’re underestimating your intake, or both. Just make slight adjustments to either your expenditure or your intake, until you reach a suitable deficit.

Regarding lifting (re: your 15 sets of 10 reps), you may want to focus on strength, ie. less sets, less reps per set, heavier weights and longer rest time between sets.

[BohemianFit]

I didn't think it would be excessive and I've heard of Fitbit overestimating but even if it's overestimating the 'gap' by two times, I'm still under my daily caloric intake. I eat between 1500 and 1800 per day and if I work out, I burn around 400 (Fitbit puts my total burn between 2500 and 2800 on those days). I'm 5'8" and 172lbs (female). This week showed a 2.5lb gain! I did get a little nuts on Friday (drinks and dinner) but for the most part, I try to be very honest. 

As I mentioned before, I've been doing weight watchers but this week I think I'll change it up and count calories instead. And, I'll heed your advice and switch up my lifting routine. 

[Dominique]

Sorry, I wasn’t familiar with Weight Watchers and the way it works. I thought it relied on some way to calculate your calories in and out.

Regarding your lifting: try to follow a program with some built-in progression, and keep a log of what you do (exercises, reps, sets, weights, rest time), as it’s the only way to monitor your progress.

[SunsetRunner]

---

@BohemianFit wrote:

I'm wondering if I'm lifting too often. I'm trying to lose weight but am really struggling. I've been working out and doing weight watchers for 6 weeks and am fluctuating between 1/2lb and 3lbs lost. I can't seem to break the barrier of 170lbs. 

I just calculated my calories for the last two days (which is typical of what I've been eating) and I'm at a deficit each day and my carbs, fats, and proteins are all in the normal range (46%, 27%, 27%). 

---

Try hill climbs on treadmill for 1 hour to see signicant weght loss.  Set incline to 15 and speed starting at 4 mph.  Set incline to zero every 15 minutes to walk and relax your legs and foot musles then increase incline back to 15 after 5 mintues.   You need the right type of music to get you through the entire hour.  After a month of building endurance and stamina you should be able to get your speed up to 5 mph.   During this time, along with eating the right carbs and protein, you will see weight loss.