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  1. #1
    Have bike, will travel Barrettscv's Avatar
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    Any Tips on managing hunger.

    I'm riding often and getting 5 to 8 hours of exercise a week, but I'm also eating in an uncontrolled way due to hunger.

    Any tips to control hunger?
    Last edited by Barrettscv; 04-23-10 at 10:21 AM.
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  2. #2
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    A couple things you can try:

    Eat small meals, but more frequently.

    Make sure that you have some protein/fats with your meals and snacks. Make sure the carbs are low glycemic index. Eat nutrient dense, but low energy dense foods ( for example - 100 calories of grapes will make you feel more full than 100 calories of chips)

    The reality is that you are probably going to experience some hunger pangs, if you are at a caloric deficit for weight loss.

  3. #3
    Senior Member Seattle Forrest's Avatar
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    I'm curious what other people say, and could use a few tips myself. But here's what I've come up with:

    * Black beans and broccoli are more filling than microwave- or fast food.
    * Eat ~20 almonds. This comes to a fairly small number of calories ( about 150 ) but has just enough fat to satisfy the part of your brain that regulates your appetite. They don't fill you up, but they take the urgency down a bit.
    * Never drop (far) below a 1,000 calorie deficit. You need to replenish most of what you burn on the bike, or your body will decide it's starving, and tell you to eat more.

  4. #4
    Gears? CliftonGK1's Avatar
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    Protein, fiber and complex carbs will keep you feeling full for a longer time.
    Drink plenty of water.
    Eat at regular intervals, 5 - 6 times a day instead of only 3 meals.

    As said before, if you're at a caloric deficit you're just gonna be a little bit hungry all the time. It's a bummer, but you get used to it; eventually your body adjusts to the new 'lower' level and you're not getting hungry all the time (there will be less of you to fuel, and you'll operate with greater efficiency). Then you have to drop the intake level again when you notice yourself reaching that plateau.
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  5. #5
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    Snack on veggies like baby carrots or slices of pepper. Keep busy.

  6. #6
    VoodooChile zoste's Avatar
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    Quote Originally Posted by CliftonGK1 View Post
    Protein, fiber and complex carbs will keep you feeling full for a longer time.
    Drink plenty of water.
    Eat at regular intervals, 5 - 6 times a day instead of only 3 meals.

    As said before, if you're at a caloric deficit you're just gonna be a little bit hungry all the time. It's a bummer, but you get used to it; eventually your body adjusts to the new 'lower' level and you're not getting hungry all the time (there will be less of you to fuel, and you'll operate with greater efficiency). Then you have to drop the intake level again when you notice yourself reaching that plateau.
    This...+1000
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  7. #7
    Downtown Spanky Brown bautieri's Avatar
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    Stay busy, this is especially important if you have a desk job!

    High fiber foods help, especially when you drink some water right after eating them. Just a glass does the trick for me. Other than that, it's straight will power. Something I sadly lack...

  8. #8
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    Drink lots of water and have some protein at every meal.
    Best thing about cycling is when I'm at work I'm thinking of cycling, when I'm cycling I'm thinking about cycling.

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    What works for me..

    -coffee
    -eating smaller meals.
    -eating frequently ( I eat something every 2 hours)
    -lots of water
    -protein and carbs at every meal/snack. It will help keep you full.

    I have lost 53 pounds in the past 4 months, watch portions, and eat good stuff.

  10. #10
    Galveston County Texas 10 Wheels's Avatar
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    It has been my hardest thing to control with bike riding.
    Off days are my problem.
    I want to eat all the time.
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  11. #11
    Senior Member kleinboogie's Avatar
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    I've had the same thing the last couple months. I recently lost 50 lbs and have increased my cycling. I count calories and Kj and at first I had a deficit of about 800 cals every other day. That dropped to 500 then 300. Now it's a struggle to stay 10 cals down for the day. I'm sure it's the increased riding and carbs and low fat. I've tried to make adjustments but I gravitate back to what has worked.

    I agree that small meals is best. I eat something every 1.5-2 hours right up until 2 hours before I go to sleep (usually midnight). It has helped to keep track of everything so there's no ambiguity. GL

  12. #12
    Senior Member c_m_shooter's Avatar
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    The only way for me to not be hungry is to cut carbs. When I am down to 100 grams of carbs per day, I am not hungry at all. It takes a few weeks for your system to adjust to that kind of diet though.
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  13. #13
    Senior Member jboyd's Avatar
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    Quote Originally Posted by Barrettscv View Post
    Any tips to control hunger?
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  14. #14
    Wookie Fred chewybrian's Avatar
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    Eat something green a few times each day. Things like green beans or spinach will help fill you up with almost no calories.

    Avoid high sugar/high carb foods. They satisfy your hunger in the short term. But, they raise blood sugar, and when your body responds, your blood sugar dips low, which makes you feel hungry, even if you have taken in enough calories.
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  15. #15
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    I down 12-16 oz of water every time I feel hungry and before every meal. And like others have said, nutrient rich foods with protein make you feel full longer. Sunflower seeds are also an ok snack and take a long time to eat. Takes me about 2 hrs to eat a 190 calorie pack and normally I quit 1/2 way through so that's an hour to eat a 100 calorie snack

  16. #16
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    Quote Originally Posted by bautieri View Post
    Stay busy, this is especially important if you have a desk job!
    This is the biggest thing for me. If I'm sitting on the couch watching TV, I'll inevitably get hungry and want to eat. If I'm out in the garage working on the bike or working on some other project that requires my full attention I rarely get hungry. In fact, I sometimes have to consciously remind myself to eat! As several other have mentioned, I find that eating more fat, proteins, and complex carbs helps me to stay full for longer. If I eat simple carbs, I feel hungry again almost before the food has been swallowed...

  17. #17
    Senior Member mustang1's Avatar
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    I'm glad you came up with this thread. I thought I was the only guy who had this problem. I started feeling hungry a couple of hours ago and decided to come to BF to ease my mind. Then I see this dm thread. Great.

    Get this. I LOST weight during WINTER, and due to work pressures, now I GAINED weight during the GOOD WEATHER (still riding). When I have a lot of work pressure, I tend to eat all the time. It's worse on the days I do not ride as I'm more stressed.
    Last edited by mustang1; 04-24-10 at 09:23 AM.
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  18. #18
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    I was having hunger issues as well. I could eat a fairly decent meal and be ravenous as soon as my fork was put down. I finally went to see a nutritionist.

    After looking at my food diary, she had me shift my eating patterns to that I wouldn't go more than 3 hours without eating at least a little something and also, that I needed to increase my fat intake. Only good fats of course. It did the trick. Three days later, I feeling better and I even lost weight that week.

  19. #19
    Senior Member bamacrazy's Avatar
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    Whey protein works great As a hunger curbing snack. You might also try raw almonds and Greek yogert. I love that stuff! +1 on the water and excerise.
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  20. #20
    Senior Member mtalinm's Avatar
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    (raises hand) - i have this problem too.

    although I've logged over 800 miles since I started commuting last Nov, I haven't lost much more than 10 pounds (and I could stand to lose 100). I attribute this directly to my voracious appetite following a long ride.

    yesterday for example I did a 50-mile round trip. I made the mistake of taking zero-calorie energy drinks but they did not do the trick, so when finished I wolfed down a few full-calorie servings of powerade as well as a big mac, fries, and a piece of pizza. and i wasn't totally full. of course it would've been better to find less toxic food, but we were in the middle of nowhere and McD's was the only thing in town.

    a lot of friends have advised me to carb-load before long rides, but I've found low-carb to be the only way I've ever lost weight reliably. much appreciate other thoughts on this thread...
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    eat slowly.
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  22. #22
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    Quote Originally Posted by Val23708 View Post
    eat slowly.
    This ^

    Also cutting carbs and drinking plenty of water.

  23. #23
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    hi,
    I use the same protein shakes weight lifters do and really satisfies the hunger, always eat before your ride, even a bannana is better than fasting.
    My Dr says people who exercise alot need more high grade protein with aminoacids to rebuild damaged tissue, and grow muscle if your starving on your ride you'll
    burn muscle instead of fat.
    Eat more protein less carbs and the hunger should go away.

  24. #24
    DON'T PANIC!
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    Me too. Logged over 160 miles in the past 5 weeks, have been reducing my caloric intake, and I'm hungry all the time. To make things work the weight loss is almost non-existent yet. I'm chalking it up to muscle building but I just wish I could see more results for all this hunger.

    Drinking lots of water and trying to up my daily and weekly mileage. On Friday I took the day off and rode over 50 miles.
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  25. #25
    Senior Member mwchandler21's Avatar
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    I keep a Nalgean litter bottle at work and usually fill up and drink it 2 times a day.
    Eat almonds or pistachios as a snack. They are high fiber/fat and make you feel satisfied and only have a few calories.
    I also found I'm not as hungry if I eat fruits for breakfast and lunch.

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