Nutrition and Weight Loss for Runners
ZenInTexas
Posts: 781 Member
I have been using MFP for over a year now and in the first 6 months lost 45 pounds. In the last 6 months I have lost nothing. I would like to lose about another 20 pounds to help me become a better and faster runner. ( and I definitely have the 20 to lose, I'm 5'7 and 152 right now, so not skinny by any stretch of the imagination) I am really stumped as to why I'm not losing weight. I hit my calorie goal almost every day. So any advice you can give, especially those of you who have lost weight I am open to suggestions. My diary is open if anyone wants to have a look. I am currently running about 100 miles a month and working on increasing that to 120-130 in preparation to start training for a marathon early next year.
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Nope, diary is closed LOL0
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Open for me, I think you need to be friends. Besides skipping meals I don't see anything glaring in your diary. Are you getting an accurate estimate of calories burned from your workouts? Have you been doing any cross-training?0
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You and I are the same height and weight, so I'd be happy to look at your diary for what it's worth (it's closed to me as well
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In the meantime, for what it's worth, I hit a plateau with weight loss running too. Once I got into tris, and I started exercising different muscle groups, I found the weight started to come off. I've lost 10 pounds since I started cross training (and am now at 152 with no end in sight to how much I can lose). Not sure of your workouts, but if you're focusing solely on miles, I would try to put in one day of really good cross-training a week. Some people like yoga, some people like "boot-camp" fitness, everyone has their thing. I personally like jump-ropes and hula hoops.0 -
I have been using MFP for over a year now and in the first 6 months lost 45 pounds. In the last 6 months I have lost nothing. I would like to lose about another 20 pounds to help me become a better and faster runner. ( and I definitely have the 20 to lose, I'm 5'7 and 152 right now, so not skinny by any stretch of the imagination) I am really stumped as to why I'm not losing weight. I hit my calorie goal almost every day. So any advice you can give, especially those of you who have lost weight I am open to suggestions. My diary is open if anyone wants to have a look. I am currently running about 100 miles a month and working on increasing that to 120-130 in preparation to start training for a marathon early next year.
I assume you previously lost weight by creating a calorie deficit. You're now "in maintenance" because your caloric intake is roughly equal to your caloric expenditure.
Why not try eating less and/or doing more exercise?0 -
Sorry, thought my diary was open. It is now.0
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Open for me, I think you need to be friends. Besides skipping meals I don't see anything glaring in your diary. Are you getting an accurate estimate of calories burned from your workouts? Have you been doing any cross-training?
I don't know how accurate my calorie burn is since I don't have a HRM. But I do use an app on my phone for the running and the burn it gives me usually is in line with what MFP gives. But maybe since I've been running for a while I'm not burning as many calories as it says. For cross training right now I swim and that's about it.0 -
I have my settings on MFP set to lose a half pound a week so the calorie deficit is built in then, no? Maybe I just need a greater deficit, perhaps if I set it to 2 pounds a week? But that's why I had changed it to lose less because I wasn't getting enough food to fuel my training.0
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I have my settings on MFP set to lose a half pound a week so the calorie deficit is built in then, no? Maybe I just need a greater deficit, perhaps if I set it to 2 pounds a week? But that's why I had changed it to lose less because I wasn't getting enough food to fuel my training.
"I wasn't getting enough food to fuel my training."
Why do you say that?0 -
I have my settings on MFP set to lose a half pound a week so the calorie deficit is built in then, no? Maybe I just need a greater deficit, perhaps if I set it to 2 pounds a week? But that's why I had changed it to lose less because I wasn't getting enough food to fuel my training.
"I wasn't getting enough food to fuel my training."
Why do you say that?
Because I was tired and hungry all the time.0 -
What I have been doing is deducting 100 cal per hour from my calorie burn to account for BMR. The book "Racing Weight" focuses on getting to your optimal weight for max performance which involves knowing and targeting specific Body Fat %, not necessarily a weight goal.0
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I have my settings on MFP set to lose a half pound a week so the calorie deficit is built in then, no? Maybe I just need a greater deficit, perhaps if I set it to 2 pounds a week? But that's why I had changed it to lose less because I wasn't getting enough food to fuel my training.
"I wasn't getting enough food to fuel my training."
Why do you say that?
Because I was tired and hungry all the time.
"tired" - are you sure that you were able to separate fatigue from running from fatigue that might be induced from too few calories? When we're not running, we're getting a lot of our cals from fat and we have vast amounts of energy stored in our fat cells (even skinny folks!).
"hungry" - that can be a tough one to beat. The "drink lotsa water" trick helps with that and one thing that worked for me was to get most of my calories from protein. I realize that runners should eat a high card diet for performance reasons but I made the tradeoff and felt hunger no more than once a month. Feeling hunger is simply the way that your stomach tells you that it's empty - it does not indicate that you're taking in too few calories.0 -
What I have been doing is deducting 100 cal per hour from my calorie burn to account for BMR. The book "Racing Weight" focuses on getting to your optimal weight for max performance which involves knowing and targeting specific Body Fat %, not necessarily a weight goal.
I don't quit understand what you mean here by the 100 cal per hour for BMR. Can you give me an example? Spell it out for me like I'm 5.0 -
In my opinion, you should increaseyour protein, decrease your carbs, and lift heavy.0
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I appreciate all the feedback. I looked back to last year when I was very successful and I rarely ate over 1300 calories a day and generally didn't eat back exercise calories so I guess I will go back to that since it worked. I adjusted my goals to lose 2 pounds a week and set my carbs to 30%, protein to 40% and fat 30%. I will also work to incorporate some more cross training than what I'm currently doing.0
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I appreciate all the feedback. I looked back to last year when I was very successful and I rarely ate over 1300 calories a day and generally didn't eat back exercise calories so I guess I will go back to that since it worked. I adjusted my goals to lose 2 pounds a week and set my carbs to 30%, protein to 40% and fat 30%. I will also work to incorporate some more cross training than what I'm currently doing.
I really hope you don't. If you're a runner, that few calories is really not a good idea.0 -
I think introducing strength training could really help you break out of your plateau. I wouldn't drastically reduce your calories if you felt tired and hungry from not eating enough. Also, have you re-calculated your calorie needs to reflect your new weight? It sucks, but the less you weigh, the fewer calories you can eat.0
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Also, have you re-calculated your calorie needs to reflect your new weight? It sucks, but the less you weigh, the fewer calories you can eat.
FTR: I'm 5'6", weigh 120 lbs, and eat 2300 cals/day. If you're running a lot, your body needs fuel!0 -
BMR is Basal Metabolic Rate, which is a fancy way of saying the energy you burn just to maintain normal body function. So if I go run for an hour and my Garmin (w/HRM) says I burned 1000 calories, I deduct the 100 I would have used if I had not run, giving me 900 calories for the workout. Keep in mind all of these numbers are estimates, because Garmin isn't perfect in how many calories I burned, the BMR I got off the internet ins't based on any measurements of my metabolism and the guesstimates of how many calories are in the PB&J I eat afterwards are just that. However I do not have more accurate information to use so I accept those figures as "good enough" and treat them as accurate.
If you go back in my food diary from March and April you can see how I was eating while I was loosing weight. When I checked myself on a Tanita scale a few weeks ago it said I was at 7% bodyfat so now I am mostly trying to maintain my current weight; pretty much any weight I do loose will be muscle which I need for propulsion.0 -
Open for me, I think you need to be friends. Besides skipping meals I don't see anything glaring in your diary. Are you getting an accurate estimate of calories burned from your workouts? Have you been doing any cross-training?
I don't know how accurate my calorie burn is since I don't have a HRM. But I do use an app on my phone for the running and the burn it gives me usually is in line with what MFP gives. But maybe since I've been running for a while I'm not burning as many calories as it says. For cross training right now I swim and that's about it.
I've had some success with using cycling as cross training for running. Maybe use a combo of all three sports and train for a triathalon? That oughta mix things up for the body a bit.0 -
I appreciate all the feedback. I looked back to last year when I was very successful and I rarely ate over 1300 calories a day and generally didn't eat back exercise calories so I guess I will go back to that since it worked. I adjusted my goals to lose 2 pounds a week and set my carbs to 30%, protein to 40% and fat 30%. I will also work to incorporate some more cross training than what I'm currently doing.
30% carbs is low for someone who's running and the 30% fat is high - is there a particular reason why you want that much fat? (my fat % is generally in the high teens)
Insofar as protein is concerned, I use a % in my profile but I use 1.2 gm/kg body mass as a general guideline. When I don't exercise, that's about 19% of my BMR so the 20% setting is OK. At the other end of the spectrum, when I run a long run, I may need another 1300 calls but I don't ingest 20% of that as protein. Based on the reading that I've done, the body simply doesn't have a use for a higher level of protein* **.
If you're 152 pounds and used 1.2 g/kg, you could go with 69 gm of protein which would theoretically* be worth 69*4=276 cals or 23% of your BMR.
I don't know where that fits in your BMR but it might be something that you want to consider.
Regardless of the changes that you make, it's great that you've dropped a good amount of weight and, better yet, you're running and getting even more healthy!
*Protein is hard to digest - that's why we tend to "stay full" when we eat protein - but that comes at a cost because it takes about 25% of the calories in the protein to digest it.
**The highest number I've seen for protein was on a body building//weight gain site that sold supplements. They were recommending 1.5 gm/kg. For you that would be 69 gm protein = 414 cals = 34.5% of your BMR. At 40% BMR you'll be ingesting 1.73 grams of protein per kg body mass.0 -
I assume you previously lost weight by creating a calorie deficit. You're now "in maintenance" because your caloric intake is roughly equal to your caloric expenditure.
Why not try eating less and/or doing more exercise?FTR: I'm 5'6", weigh 120 lbs, and eat 2300 cals/day. If you're running a lot, your body needs fuel!
You guys are telling me 2 exactly opposite things. This is why I'm confused.0 -
30% carbs is low for someone who's running and the 30% fat is high - is there a particular reason why you want that much fat? (my fat % is generally in the high teens)
Insofar as protein is concerned, I use a % in my profile but I use 1.2 gm/kg body mass as a general guideline. When I don't exercise, that's about 19% of my BMR so the 20% setting is OK. At the other end of the spectrum, when I run a long run, I may need another 1300 calls but I don't ingest 20% of that as protein. Based on the reading that I've done, the body simply doesn't have a use for a higher level of protein* **.
If you're 152 pounds and used 1.2 g/kg, you could go with 69 gm of protein which would theoretically* be worth 69*4=276 cals or 23% of your BMR.
I don't know where that fits in your BMR but it might be something that you want to consider.
Regardless of the changes that you make, it's great that you've dropped a good amount of weight and, better yet, you're running and getting even more healthy!
*Protein is hard to digest - that's why we tend to "stay full" when we eat protein - but that comes at a cost because it takes about 25% of the calories in the protein to digest it.
**The highest number I've seen for protein was on a body building//weight gain site that sold supplements. They were recommending 1.5 gm/kg. For you that would be 69 gm protein = 414 cals = 34.5% of your BMR. At 40% BMR you'll be ingesting 1.73 grams of protein per kg body mass.
No, there's no reason why I set the fats that high, other than I like peanut butter. (j/k) But seriously when it comes to macros I have no idea what I'm doing. I've mostly been concerning myself with saying within my calorie goals and trying to eat enough fruit and veggies, because they're good for you. But obviously I am doing something wrong.
I did the online BMR calculator and got 1394. So perhaps I will set that for my minimum calories.0 -
I assume you previously lost weight by creating a calorie deficit. You're now "in maintenance" because your caloric intake is roughly equal to your caloric expenditure.
Why not try eating less and/or doing more exercise?FTR: I'm 5'6", weigh 120 lbs, and eat 2300 cals/day. If you're running a lot, your body needs fuel!
You guys are telling me 2 exactly opposite things. This is why I'm confused.
Now you've got ME confused! :-)
Why do you see them as being opposites?
One person is telling you their height, their weight, and how much they eat and telling you that you'll need fuel if you run a lot.
I'm 6' 1", weight was 179.X as of this morning, and the amount of calories I eat varies daily but my BMR (measured in a physio lab in May 2011) is 2058. Oh - you need fuel if you're running a lot. You also need fuel if you're running a little or not at all.
There's no argument about those statements.
What I'm suggesting is that we don't need as much protein as a lot of folks would have us eat; you can have a huge calorie deficit and still train to run a half mary; and, finally, if you're not losing weight that's what the folks in the diet industry call "in maintenance".
The biggest confusion that I see about losing weight, both here at MFP and in people who I meet, is that they cannot accept that losing weight is simple but it may not be easy. We can get completely wrapped up in the minutiae about losing weight and, when all is said and done, what it comes down to is the simple fact that if you create a caloric deficit you will, over the long term, lose weight.0 -
No, there's no reason why I set the fats that high, other than I like peanut butter. (j/k) But seriously when it comes to macros I have no idea what I'm doing. I've mostly been concerning myself with saying within my calorie goals and trying to eat enough fruit and veggies, because they're good for you. But obviously I am doing something wrong.
I did the online BMR calculator and got 1394. So perhaps I will set that for my minimum calories.
From what I've seen you're doing a lot of things "right". You're here on MFP, you've lost weight, you want to lose more, and you're asking good questions. Good for you!
If your BMR is 1394, add in your exercise cals and your activity level and that will give you an approximate number of calories that you need to maintain your weight. There a lot of reasons why that number will be inaccurate but there is one number that really clears things up, isn't there?
That number is the number on the scale. If that number doesn't change it's because your body is in "homeostasis" which, in the weight loss world, is called "in maintenance".
If you eat less and/or exercise more to the point where you have a calorie deficit, you will, the long-term, lose weight.
Take your time, read what you can, stick to it and you will see results. :-)0 -
I assume you previously lost weight by creating a calorie deficit. You're now "in maintenance" because your caloric intake is roughly equal to your caloric expenditure.
Why not try eating less and/or doing more exercise?FTR: I'm 5'6", weigh 120 lbs, and eat 2300 cals/day. If you're running a lot, your body needs fuel!
You guys are telling me 2 exactly opposite things. This is why I'm confused.
Now you've got ME confused! :-)
Why do you see them as being opposites?
One person is telling you their height, their weight, and how much they eat and telling you that you'll need fuel if you run a lot.
I'm 6' 1", weight was 179.X as of this morning, and the amount of calories I eat varies daily but my BMR (measured in a physio lab in May 2011) is 2058. Oh - you need fuel if you're running a lot. You also need fuel if you're running a little or not at all.
There's no argument about those statements.
What I'm suggesting is that we don't need as much protein as a lot of folks would have us eat; you can have a huge calorie deficit and still train to run a half mary; and, finally, if you're not losing weight that's what the folks in the diet industry call "in maintenance".
The biggest confusion that I see about losing weight, both here at MFP and in people who I meet, is that they cannot accept that losing weight is simple but it may not be easy. We can get completely wrapped up in the minutiae about losing weight and, when all is said and done, what it comes down to is the simple fact that if you create a caloric deficit you will, over the long term, lose weight.
They are opposite because obviously if I'm eating too much to have a calorie deficit to lose weight then I need to cut those calories. So when I suggested cutting my calories then I get the response that that will be far too little. So which is it? If eating 1600-1800 calories a day, of which I burn off about 400-500 in exercise is too much for me to lose weight then what do I do? Eat less, no?0 -
When you eat can be as important as what you eat. Try and front load the majority of your carbs at breakfast and lunch with dinner being more protein heavy.0
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all i can say is research (i.e. google) calorie increase to lose weight. I had to do that. My body go so used to my calorie deficit, it adjusted accordingly. The idea is to increase your calls by 10% up to a certain point, then on an off day, hit a full 2000 in your day. Basically trick your body that you are feeding it more and it will start to again burn what you have. I have to play this yo yo game about once a month, but after researching it, I have it down to an art and seems to be working well.0
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this is the biggest load of crap ever, she's obviously tired that and it's not working. It's not just about calories in calories out.Why not try eating less and/or doing more exercise?
^^^^^In my opinion, you should increase your protein, decrease your carbs, and lift heavy.
this
Your carbs are way too high, and your protein way too low.
reduce your grain carbs, and increase your veg carbs, and eat more protein.
I have 40/30/30 macro's... I don't exactly hit them every day, but it's better, and it's helped with running, but then I'm at goal, so I just maintain.0 -
I'm in the same boat as you! But I gave up tracking my food a long time ago :oh well: I am thinking about training for a full in October. So after my half next weekend I will have about a month of "down time" where I’ll still be running but not bulking my miles up, I plan on starting to lift weights again, get some good cross training in to hopefully shed some pounds. Then when I start to train for the full I figure once I break the 100 miles a month plateau the running will help me lose weight also. I've been in "maintenance mode" for months, but more because I stopped caring. I still have about 15 lbs I would like to lose, but I am at 21% body fat so I'm not too upset about my "weight".
as for everyone else's advice...besides for the less calories in more calories out..that's about the only part I every followed 0 -
They are opposite because obviously if I'm eating too much to have a calorie deficit to lose weight then I need to cut those calories. So when I suggested cutting my calories then I get the response that that will be far too little. So which is it? If eating 1600-1800 calories a day, of which I burn off about 400-500 in exercise is too much for me to lose weight then what do I do? Eat less, no?
Now I understand what you were referring to.
Incurring a calorie deficit is generally accepted as a way to lose weight. It worked for you previously so I'd recommend that you try that approach again.
You stated that you felt "tired" but I'm not clear on what that means and, also, what you did about it.
Certainly, there's no sense in cutting calories if it leaves you exhausted but "tired" means very different things to different people. My thinking was that if you explained what "tired" meant, the cause of being "tired" might turn out to be something other than your caloric deficit.
Don't know…just asking questions. :-)0
