Running 2- 3 times a week but gaining weight

KittyS1986

Help!!

I have a lot of weight left to loose (66lbs total left) CW:205. I'm training for a 10k in july and run 2-3 times a week varied lengths. I have been under my calorie goal every single day and eating as clean as I can but I'm gaining weight. Is this normal? What can I do so that I'm loosing again?

Any help, advice and ideas greatly received

LKArgh

Something is wrong with your logging. Double check the database entries you are using and if you are logging without a food scale, get one to make sure your portions are not bigger than you think.

KittyS1986

I already measure and weigh everything i eat

TavistockToad

How are you measuring your calorie burn from running?

TavistockToad

How much have you gained and in what time frame?

KittyS1986

I have the runkeeper app on my phone and im gaining 1-2 lbs a week over a couple of weeks. It doesnt sound alot but my doctor has said i need to loose it. Its frustrating. I lost 1.6lbs for the whole month of feb

Becca_250

I have a desk job so I set my activity to sedentary and then log my workouts separately, do you do something similar? Are you eating any particularly salty foods that could cause you to hold water weight? Are you eating back the exercise calories?

RuNaRoUnDaFiEld

Has the weight gain just happened? Is it time of the month?

KittyS1986

I am on my feet all day as I work with small children so I have a fairly active job. I try and stay away from salty foods and bread as my body doesnt like them. No its a gradual gain and it isnt time of the month.

SingingSingleTracker

KittyS1986 wrote: »

I am on my feet all day as I work with small children so I have a fairly active job. I try and stay away from salty foods and bread as my body doesnt like them. No its a gradual gain and it isnt time of the month.

Create a bigger deficit.

blueboxgeek

How many calories are you eating and how many calories from exercise are you eating back?

tiny_clanger

I've found the same thing happening to me. I lost a lot when I started training, now as my body has adapted, I'm slowly gaining weight, though I'm logging and eating a deficit.

The advice my doctor gave to me (was seeing her for something unrelated to weight but I mentioned it) was to take a break from the scales, but concentrate on measurements - waist, hips, thighs, etc. I'm definitely seeing a difference in centimetres lost, especially from "bad" fat places (tummy) and her attitude was that this is just as significant as weight loss.
She also recommended upping my water intake significantly - running is dehydrating and you don't always drink back your fluid deficit afterwards. Dehydration will impact on your body's ability to metabolise energy and digest effectively.

Weight loss is not as straightforwards as CICO - the body is a black box which consumes energy in different ways and with different levels of efficiency. I found that, after a 3 week plateau/marginal weight gain, suddenly everything came together - run speed improved, run efficiency and technique improved, weight came off, centimetres came off, etc. You might find the same thing too.

StealthHealth

If you open up your diary we will be able to give better advice.

4leighbee

RuNaRoUnDaFiEld wrote: »

Has the weight gain just happened? Is it time of the month?

This is a great point. I ignore the scale for a week every month - and then magically, it is a beautiful number! But I was going to also say that when I start back running after a break, I *always* gain a few pounds. It's happened enough to definitely be a pattern. So, I just ignore it. If your diet is under control as you say (and appropriate choices are being made for nutrition), then keep your head down and don't let it get to you. Sprinkle in some hill work and intervals to your training, too - not just monotonous, comfortable running. That will keep it interesting and challenge your mind as well as your body.

20yearsyounger

KittyS1986 wrote: »

I have the runkeeper app on my phone and im gaining 1-2 lbs a week over a couple of weeks. It doesnt sound alot but my doctor has said i need to loose it. Its frustrating. I lost 1.6lbs for the whole month of feb

Are you eating back your calories from running, etc? if so, try not eating back at least 300 of the calories. Hopefully the math is just off with your estimates and its not something else.

drachfit

KittyS1986 wrote: »

I already measure and weigh everything i eat

I am sorry, but if you are gaining weight then one of two things is happening:

1. Your calorie goal is too high
2. You are measuring and logging something incorrectly and are eating more than you think

Adjust your intake down slightly.

4leighbee

OP: how long have you been running?

goldthistime

Have you increased the duration or intensity of your runs? Perhaps you are retaining water.

revolucia78

Your ticker says that you have lost 14lbs so far. Have you recalculated your calorie goal? It's recommended to adjust it after every 10lbs lost since your body requires less fuel than before. I don't think this would make a significant difference in your calorie goal but if you haven't already - I would take a second look at the numbers.

BeYouTiful94

Did you just start running recently? This actually happened to me last week when I arbitrarily went from the elliptical to running on the treadmill. I looked visibly bigger despite the fact that I always eat well under my calorie goal. I did some snooping around the Internet and found a fair amount of sources that mentioned how when you just start running, it tears up muscles, more specifically those in your legs, because it's a strenuous, new activity, and running also uses your entire bodyweight vs some other forms of cardio that don't, etc. and that your body, particularly your legs, retains more water to repair those torn up muscles. After your body gets used to the running, the water weight will shed and you should start noticing fat loss and muscle gain/toning. That's not to say the scale will show magic numbers. Not if you're gaining muscle at the same rate as you're losing fat. It's not always about the number on the scale

I also read a couple of sources that mentioned it could be partially psychological. As in, you run, you feel great, feel like you just burned a billion calories, so you go home and have a nice, calorie-heavy meal. Make sure you have a fairly accurate way to measure calorie burn and if you eat back your calories, only eat back 50-75% of them. Also, as you run more, recognize that your body will have gotten used to whatever speed/incline/outdoor trail/etc that you love, and it will take longer distance, greater speed, a positive change in incline, etc. to burn the same amount of calories. I.e., if you've been running on the treadmill at 5 incline and 5 speed for 60 minutes for months and Sunday's, at some point, the treadmill will show that you've burned 800 calories in that time when you've only actually burned maybe 500. That's just something you've got to realize and accounting and adjust for on your own

Also, you said the scale is going up. Are your measurements going up too? Perhaps it's as simple as you're gaining muscle and if you tried on some pants that used to fit snug, they'd tell you a different story than the scale

maxxeckert

KittyS1986 wrote: »

I have been under my calorie goal every single day and eating as clean as I can but I'm gaining weight.

You haven't been under your calorie goal, or don't have the correct goal is the issue. If you are truly eating at a caloric deficit then you will always lose weight.

_Waffle_

KittyS1986 wrote: »

I am on my feet all day as I work with small children so I have a fairly active job. I try and stay away from salty foods and bread as my body doesnt like them. No its a gradual gain and it isnt time of the month.

How many small children?

Txgal555

tiny_clanger wrote: »

I've found the same thing happening to me. I lost a lot when I started training, now as my body has adapted, I'm slowly gaining weight, though I'm logging and eating a deficit.

The advice my doctor gave to me (was seeing her for something unrelated to weight but I mentioned it) was to take a break from the scales, but concentrate on measurements - waist, hips, thighs, etc. I'm definitely seeing a difference in centimetres lost, especially from "bad" fat places (tummy) and her attitude was that this is just as significant as weight loss.
She also recommended upping my water intake significantly - running is dehydrating and you don't always drink back your fluid deficit afterwards. Dehydration will impact on your body's ability to metabolise energy and digest effectively.

Weight loss is not as straightforwards as CICO - the body is a black box which consumes energy in different ways and with different levels of efficiency. I found that, after a 3 week plateau/marginal weight gain, suddenly everything came together - run speed improved, run efficiency and technique improved, weight came off, centimetres came off, etc. You might find the same thing too.

Very well said

KittyS1986

Thanks for all those helpful ideas I will definatly check and double check everything.

4leighbee

Oh - random though (and still don't know how long you've been running, unless I missed it. Medication can mess with you, too - any new meds (don't tell us)?

KittyS1986

Hi Ive been running about one month after having a break. No new medication

blues4miles

If it's just 1-2 lbs and you are weighing/measuring all your food, I would guess water retention the most likely culprit. Like BeYouTiful94 said, when you start a new exercise (especially running or lifting) your muscles start hanging on to water in order to repair themselves. Sounds like you did lose weight in Feb, just less than you wanted. I'd also make sure you aren't overestimating how much you burn from running if you are eating exercise calories back. Or only eat back half of what MFP/Runkeeper might give you. I find MFP to be pretty inflated for my runs, but that's just personal experience. I don't actually run as fast as any of the normal running entries on MFP.

amy1810

In my personal experience thos is actually a common distance runners problem.
I found when i was running upto 30km per day my belly actually started looking and feeling softer. The problem is your body begins to adjust and adapt to repetitive exercise as it expects it.
I found mixing in HIIT workouts and strength training as well shorter HARD hilly 5kms did the trick. Within a week the abdominal changes were visible and i even lost 1kg unintentionally.
If you are eating properly i would recommend changing up your workout schedule

mkakids

amy1810 wrote: »

In my personal experience thos is actually a common distance runners problem.
I found when i was running upto 30km per day my belly actually started looking and feeling softer. The problem is your body begins to adjust and adapt to repetitive exercise as it expects it.
I found mixing in HIIT workouts and strength training as well shorter HARD hilly 5kms did the trick. Within a week the abdominal changes were visible and i even lost 1kg unintentionally.
If you are eating properly i would recommend changing up your workout schedule

This. Sometimes you just need to shake things up (at least i do....esp when training for a race)!

RunnersLament

Without having read everyone elses posts my intial thought... you've just started running. Running causes microscopic tears in the musculature of the legs which require repair. Your body is pooling additional blood and fluids in the legs to assist in repairing the damage. I would consider this normal as I tend to weigh more the day after a run. 1-2 pounds in a person who weighs 200 lbs is really only a 1% body weight fluctuation.

Calorie loss from running is also too often over\understated. The 100 calories per mile that is often quoted is for an average male (150 lbs). Your most accurate assessment of the calories burned running would be thru the use of a Heart Rate Monitor as it is the most accurate measure of your workout intensity (assuming your follow the directions and figure out your correct zones and settings)

As for diet, be careful of hidden calories and also for quantities. I've been doing this for years and routinely remind myself of quantity via measuring cups and reading the label. Keep in mind that if it goes in your mouth it counts... this includes beverages and their fixings (i.e. cream, sugar?... an Extra Large Tim Horton's coffee with two cream, two sugar is approx. 300 calories.)

It may take discipline, but you'll get there!

If you need a little advise, feel free to add me as a friend. I've coached running clinics from Learn to Run, 5K and up to Half Marathon clinics. Advice is free, you get to do the hard part!

Cheers,

4leighbee

KittyS1986 wrote: »

Hi Ive been running about one month after having a break. No new medication

Thanks! I really think it's too early to worry too much. Keep progressing and watching your intake, but remember to be moderate in your approach. The really awesome changes happen very slowly. I just switched from a casual TM run here and there to training and in over two weeks, the scale hasn't moved a muscle. I was actually up a pound today - grrrr. But then - meh. I'm doing the right things, I see changes in my body, and I'm fortunate enough to be physically capable of running. The weight will come down. Good luck to you!