Stubborn Gain After Long Runs?

linneamintzer
linneamintzer Posts: 4 Member
edited November 16 in Health and Weight Loss
Hi, I'm relatively new to mfp, and since starting on Jan 24 I've gone from 231 to 212. I've been exercising 6/days a week for 30 min in the morning, and for the last 3 weeks I've also been running 3-4 miles 3 days a week in the evening. I'm also still exclusively breastfeeding. I do weigh my food. I had been having nice steady losses until I started running. After my longer run i had an immediate spike the next day and the scales just been going up and down 0.5 pounds for 2 weeks now. I am eating back those run calories. How long should I stay at this point before adjusting calories?

Replies

  • rileysowner
    rileysowner Posts: 8,336 Member
    The change in exercise is likely causing water retention. It should pass once your body gets used to the change. This is all assuming your logged calories are correct for both calories in and out. If you are eating all your run calories, you might want to cut them back a bit. Maybe eat 75% of them and see what happens.
  • collectingblues
    collectingblues Posts: 2,541 Member
    Water retention. I've been steadily upping my mileage, and it was really screwing with my head. My doctor recommended compression socks for post-run recovery, and I saw *significant* drops over night -- so I know it's all just water.
  • lightenup2016
    lightenup2016 Posts: 1,055 Member
    How many calories are you eating back per mile? A lot of people assume 100 calories per mile whether running or walking, but I believe it is lower than that. I give myself 85 calories per mile running and 40 for walking. My weight is 135. Might not make much difference, but I do think MFP and Runkeeper (the app I use) overestimate calories.

    Well done on the running! You could also have some water retention as others stated. If you're sticking to a calorie deficit, that water weight will come off at some point, unmasking your actual fat loss.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    There are two issues here:
    1. When you start a new exercise regiment, you tend to gain some water weight. I maintained my weight for over a year, but gained 5 lbs that took several months to slowly come off when I added running.
    2. How are you calculating your calorie burns for your runs? MFP is notoriously high on many activities. The formula: (Net Calories Burned) = (Weight in lbs) * 0.63 * (Distance Run in Miles) has worked very well for me to maintain my weight all the way from 15 to 60 miles per week of running.

    When adding new exercise, I'd wait at least a month before making any calorie adjustments if you are being reasonable about your calorie burns. Also, since you are relatively new to losing weight, you will get a large jump down as you lose water weight in the beginning. You can see a stall for weeks even without the addition/change of exercise as weight loss slows to its steady state and water weight fluctuations hide continued fat loss. You may see a sudden whoosh of weight loss. It's pretty common, more so in women it seems. The reason for this is still not fully understood, but this article has a theory on why that happens: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/
  • linneamintzer
    linneamintzer Posts: 4 Member
    Yes, I had been going by Runkeeper's calorie estimate, and Runners World's calculator gave me a similar result, ie 3 miles last night said 480 calories. I think I will try reducing those estimates by 75% and see where that gets me. I'm also bad about drinking enough water so I will up that and try to flush away some of this retention. Thank you for the replies!
  • rileysowner
    rileysowner Posts: 8,336 Member
    linneamintzer wrote: »
    Yes, I had been going by Runkeeper's calorie estimate, and Runners World's calculator gave me a similar result, ie 3 miles last night said 480 calories. I think I will try reducing those estimates by 75% and see where that gets me. I'm also bad about drinking enough water so I will up that and try to flush away some of this retention. Thank you for the replies!

    Reduce by 25% and if that doesn't work after 3 weeks, go down 50%.
  • linneamintzer
    linneamintzer Posts: 4 Member
    Whoops, yes, I meant a 25 % reduction. 75% would be a lot :o
  • rileysowner
    rileysowner Posts: 8,336 Member
    linneamintzer wrote: »
    Whoops, yes, I meant a 25 % reduction. 75% would be a lot :o

    I thought you might, but wanted to make sure.
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