Weight loss stalled since started running, connection?

89Madeline

Hey everyone,

I lost 37.5 pounds so far and I'm almost at my goal weight of 143 pounds

I was about 145 when I started running, and now (3 times a week, about 5k, twelve times so far) I'm back at 149! I had a few days where I ate more calories than I should have, but usually that doesn't hit me that hard. The calories burned when running (about 250-300 each run), I have eaten back.

Just wondering if the running could contribute to gaining back a bit of weight weight (in the form of muscle or something) or is that not a possibility? In that case I should watch the calories again, because I really want to get to 143 by Christmas

Any help or advice is appreciated!

TavistockToad

If you're not losing weight you're not in a deficit. You're not building muscle from running, though you could be retaining water.

Could be that you're not actually burning as many cals as you think?

malibu927

It might be water retention from the running, but your diary is all over the place. Days well into the red (I'm assuming since you only have little left to lose you're on a .5 pound deficit?), several days not logged. The final pounds are difficult, and you have to be very precise with your logging.

89Madeline

I use a HRM while running, which indicates the calories (based on my HR, length, weight, age etc.) Could that be inaccurate? Runkeeper always estimates way too high (350 today while my watch only told me 280)

Yes, it has been a bit chaotic lately, I just changed it to a 0.25 deficit instead of 0.5 since it doesn't need to be that heavy anymore I think. I'll try logging more accurately the coming weeks, I wasn't in the position to do so the passed period. perhaps it's just the very last bit that makes it hard I'll stick to it and see if the numbers start dropping again like they did consistently the passed 2 years

ana3067

Assuming you're new to running, it's likely water weight. You are not gaining muscle in a caloric deficit.

Looking through your diary though:
1) Are you weighing your food? Doesn't seem like you are. You don't have much left to lose so you really need to be as accurate as possible now.

2) Your net cals are really low. Readjust your goals to 0.5lbs/week and I'd say try calculating your maintenance needs from a site like exrx.net or health-calc.com (don't include exercise if you like eating back the exercise cals or aren't consistent with exercise every week). Subtract 10% from the number and that should be a good place to start as your minimum calorie intake. If you go a bit over it's not a big deal.

3) your intake is not consistent, which affects weekly averages. A high day sometimes is fine, but if you are constantly being inconsistent it will make it harder to see results.

4) log every day as best you can to track progress better.

5) Your fiber can be low, so if you are feeling backed up at all that might influence scale weight.

Blueseraphchaos

You could be retaining water from running. Also, so close to your goal and with so little left to lose, you have little margin for error, so I'd suggest making sure your logging is accurate.

exercise calorie counts given by mfp are usually extremely high compared to actual calorie counts, so that could be an issue too. some people recommend eating back half to 75% of calories burned, i just change the calories burned when i put in my exercise to around half or so of what mfp gives me so i don't have to do math later on in the day, lol

ana3067

maddymaddy89 wrote: »

I use a HRM while running, which indicates the calories (based on my HR, length, weight, age etc.) Could that be inaccurate? Runkeeper always estimates way too high (350 today while my watch only told me 280)

Yes, it has been a bit chaotic lately, I just changed it to a 0.25 deficit instead of 0.5 since it doesn't need to be that heavy anymore I think. I'll try logging more accurately the coming weeks, I wasn't in the position to do so the passed period. perhaps it's just the very last bit that makes it hard I'll stick to it and see if the numbers start dropping again like they did consistently the passed 2 years

What is your estimated maintenance calorie needs? And do you mean 0.5lbs to 0.25lbs, or 0.5% to 0.25%? Assuming the former, that's 1lb a month, so of course it will be harder to see results if you are not being anaI about your logging.

I estimated your NEAT (MFP method) needs at around 1970 to maintain, so around 1850 for 0.25lbs/week. That's really not a huge difference in calories, easy to not get results by inaccurately logging.

Blueseraphchaos

ana3067 wrote: »

maddymaddy89 wrote: »

I use a HRM while running, which indicates the calories (based on my HR, length, weight, age etc.) Could that be inaccurate? Runkeeper always estimates way too high (350 today while my watch only told me 280)

Yes, it has been a bit chaotic lately, I just changed it to a 0.25 deficit instead of 0.5 since it doesn't need to be that heavy anymore I think. I'll try logging more accurately the coming weeks, I wasn't in the position to do so the passed period. perhaps it's just the very last bit that makes it hard I'll stick to it and see if the numbers start dropping again like they did consistently the passed 2 years

What is your estimated maintenance calorie needs? And do you mean 0.5lbs to 0.25lbs, or 0.5% to 0.25%? Assuming the former, that's 1lb a month, so of course it will be harder to see results if you are not being anaI about your logging.

I estimated your NEAT (MFP method) needs at around 1970 to maintain, so around 1850 for 0.25lbs/week. That's really not a huge difference in calories, easy to not get results by inaccurately logging.

Yes, this...since all kinds of stuff popped up in the 5 minutes it took me to type my reply on my phone

89Madeline

Great guys, thanks It's nice to have feedback like this, because I didn't feel I was logging that inaccurate compared to weeks ago, but actually I really am. It's a lot different!

Ana3067, fiber is a good point! I will get in to better eating habits again and see if that helps getting back from the stall.

And, yes I meant 0.25 kgs (not lbs, sorry, I keep converting back and forth) a week.

I actually do weigh my food when I can, but lately has been a bit consistent because I was away from home a lot. I didn't realize the differences where getting this specific at this point ( a lot different than six months ago). will get on it and report back

Thanks again, so helpful!

BuddhaMom74

I joined both MFP and a learn to run program at the same time; mid-July. I was going along nicely losing 1.5-2lbs per week until the end of September when I completed the learn to run program. At the beginning of Oct., I increased my running to approx. 20K per week and for the first 3 weeks of Oct., I lost a grand total of half a pound! Many people here suggested water retention, so, at their advise, though it seemed counter intuitive, I doubled my water intake per day. Finally, last week, the scale budged - to the tune of 2.5lbs! So, I think the water flush came at the same time that my body was starting to adjust to the increased running and I finally saw some movement. All that to say, you may want to consider a major increase in your daily water intake!

Liftng4Lis

Remember, the less you have to lose, the smaller the deficit and the more crucial accurate logging becomes. Normal weight fluctuations play in there as well.

ana3067

maddymaddy89 wrote: »

Great guys, thanks It's nice to have feedback like this, because I didn't feel I was logging that inaccurate compared to weeks ago, but actually I really am. It's a lot different!

Ana3067, fiber is a good point! I will get in to better eating habits again and see if that helps getting back from the stall.

And, yes I meant 0.25 kgs (not lbs, sorry, I keep converting back and forth) a week.

I actually do weigh my food when I can, but lately has been a bit consistent because I was away from home a lot. I didn't realize the differences where getting this specific at this point ( a lot different than six months ago). will get on it and report back

Thanks again, so helpful!

Just remember that fiber won't make you lose more fat though, but if you are not pooping as regularly that can definitely affect scale weight. I can easily lose a lb by pooping! And water retention is a big issue too. You might find that after a few more weeks of consistent exercise it all goes away.

Another thing is sodium intake, i don't think this was on your log. But that can lead to water weight.

So could be a bunch of small things leading to scale weight increases unrelated to fat gains/losses.

But you really do need to be as accurate as you can. Do you think you could bring your scale with you if away from home a lot? Or buying a smaller scale for travel?

89Madeline

I travel a lot for work, meaning eating out etc. which complicated it a bit in the end. But all tips taken together, I think that might help a ton. I've also been slacking on water lately, not enough sleep, now that you mention digestion that also slowed down. So tons of things to work on

I have been quite diligent with the weighing for quite some time, and the upcoming weeks I'm back home most of the time so let see what happens!

Juliarosemary66

If i know i am going to be eating away from home a lot i will have a look through calories for food i might chose when out so i can still make healthy choices, i find it keeps me focussed. It needs to be a lifestyle change. Like others suggest i don't eat all my exercise calories back. Good luck.

mitch16

I run quite a bit and credit that with the majority of my weight loss. My golden rule is to never eat back more than half of my running calories though.

loratliff

I think that you'll definitely see a little stall/gain when you start running -- I know I just did personally. I think that your body starts holding on to a little more water while muscles repair themselves. I wasn't seeing much loss the first few weeks, but then about 3 lbs. in a week and consistent losses since. Keep at it and assuming you're consistent in your tracking, you'll definitely see results soon!

89Madeline

Loratliff, that's good to know, thanks

And Mitch16, ah perhaps I should try that! I just upped my net calories a bit after advice from others, I'll try if it's manageable to not eat back all burned calories!

89Madeline

Juliarosemary66 wrote: »

If i know i am going to be eating away from home a lot i will have a look through calories for food i might chose when out so i can still make healthy choices, i find it keeps me focussed. It needs to be a lifestyle change. Like others suggest i don't eat all my exercise calories back. Good luck.

Yeah, for me the being away from home a lot is different. I definitely made the lifestyle change (lost 17 kg already, feel great) and it doesn't feel like too much effort. However, now I notice that the last bit of weightloss which clearly needs accurate logging combined with the being away from home asks for a different strategy.

Great idea to check cals on some 'typical' restaurant foods!

TavistockToad

maddymaddy89 wrote: »

Loratliff, that's good to know, thanks

And Mitch16, ah perhaps I should try that! I just upped my net calories a bit after advice from others, I'll try if it's manageable to not eat back all burned calories!

running makes me seriously hungry... i would die only eating back half my calories!!!

if you're using MFPs format- ie eating back exercise cals, and you're set at a deficit then theres no need not to eat them back - especially when you use a HRM so you'll have a fairly accurate burn.

TimothyFish

Beginning a new exercise can cause you to retain water for a while, but if you've been doing it a while and are gaining weight then you probably need to cut back on calories.

stealthq

BuddhaMom74 wrote: »

I joined both MFP and a learn to run program at the same time; mid-July. I was going along nicely losing 1.5-2lbs per week until the end of September when I completed the learn to run program. At the beginning of Oct., I increased my running to approx. 20K per week and for the first 3 weeks of Oct., I lost a grand total of half a pound! Many people here suggested water retention, so, at their advise, though it seemed counter intuitive, I doubled my water intake per day. Finally, last week, the scale budged - to the tune of 2.5lbs! So, I think the water flush came at the same time that my body was starting to adjust to the increased running and I finally saw some movement. All that to say, you may want to consider a major increase in your daily water intake!

I had a similar experience with the half marathon training I'm doing (plus Stronglifts). Except that in my case, I didn't lose anything until I shrank my deficit significantly about 8 wks into the training. I'd been eating my sedentary, no exercise TDEE and letting the exercise create the deficit. But, I was really starting to feel run down and figured I needed to eat more and sleep more. So I did. Still kept a deficit, though.

It's bizarre, but I lost almost 4lbs in the first week, unless my scale decided to go bonkers on me: 118.2 lbs -> 114.6 lbs. At the same time, the stiffness in my ankles and knees vanished (caused by minor swelling, I'm sure). I guess all along I'd been steadily losing fat, and just as steadily retaining more and more water. I guess it makes sense since this program continually increases mileage, I haven't had a chance to completely adjust.

So weird.

cwolfman13

It's not the running...it's the wild inconsistency in your consumption and logging.

SLLRunner

Since you just started running, I would think it's water retention, unless you have eaten enough over your TDEE to gain all that extra weight. Get your logging under control, make sure you're eating within your calorie deficit, give it time, a bit and see what happens.