Runners that need some nutritional accountability
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Weighed in this morning at 162.2, the lowest I've been since the morning after running Pound the Ground 10K the previous evening. That's a pound loss since yesterday, which has to be water weight; but it's still a total weight loss since injury. So, with some fear and trembling, I gave myself back another 100 calories per day today. I have no idea how I'm losing weight when I'm not even getting 10K steps per day in, but if the scale goes back up I can always cut that 100 back out.
Hmm. Maybe being strict about measurement and recording is cutting more calories than I thought it would.1 -
@MobyCarp Be careful. I found when I was off running my weight droped easily. I'm now convinced that is just glycogen stores and water as we adapt. I lost ~5 pounds just sitting around. I run, I gain weight. I guess it's adaptation to the demand.
Great job balancing weight and activities! Way to stay after it.0 -
Since I have been running more, I have stopped losing weight consistently. It is hard to have a good run and be in a deficit. oh well. Hubby is low-carb due to being diabetic and getting me on that bandwagon a little. I still eat a ton of fruit and veggies, just getting rid of the bread and baked goods for a little bit. I am hoping that helps. @MobyCarp I hope eating a little more helps the recovery quicker!!!1
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@seanevan10 - Eating a little more or a little less won't materially affect the healing process. What it will do is make my weight trend sideways. Been here, done this before, know how to get that done. Not putting on the weight while sidelined is a secondary concern to getting enough better to run; but it will help with the pace when I am running again.0
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I was doing so good until a few weeks ago. I let others convince me my weight is "too skinny". Work still hasn't fulfilled my request for pants that fit (6weeks now), so I think it just appears I'm "too skinny". My pants are just too big, men's 32.. Because when I put on my going out clothes, I was in fact not too skinny and spent most of the evening feelin' self conscious, sad and angry.
I decided to make sure I add gym days, even if it's mostly upper body so my legs wont be so sore, that I can run away for an hour at time.
I had givin myself permission to add a few calories. My weight has not changed.. Seems I've hit maintenance, which is nice to see where that happens. My food choices have been poor.
I'm back on track today, somehow I'll refocus.0 -
I'm without anything to do. Had a light lunch, not really hungry- but there are break room donuts.
What's for dinner? You eating healthy?0 -
Ummm... yeah, no.... left over pizza from going away date night last night. (Boyfriend got picked to head to Montana on fire duty for two weeks minimum) followed by halo top. Whoever invented halo top deserves a Nobel prize. But I've done decent the rest the day. I do need to get more water in though. Especially if lack of water is what led to my freaky lifting day Monday- don't need that again.1
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I have started to realize that weight loss and training don't always go hand in hand. I am 10lbs from "goal" weight, which is 5lbs from a normal BMI. I have my settings at .5 loss per week. But the runger is so real. So real. I find myself needing to eat well into my exercise calories, and have had some inconsistent logging due to some traveling.
I really want to shift my focus to training, but not sure I am ready to mark my calories at maintenance. Anyone have this situation before? What did you do?0 -
@fitoverfifty And that my friend is our quandary. Both can not be done, easily... if at all. If I cut my calories, my runs suffer. If I eat to fuel my runs, I'm not losing.
One thing I can suggest is to alternate between loss and fuel. I tend to fuel my weekend runs and "starve" my week day ones. Which means my week day runs are short, weekend longer. Of course, you could do it by months or weeks if that fits your needs better.
Of course better food choices might help qwell that runger. Soups? I like curry dishes because I crave the fat and they seem indulgent and are quick. But some days I still find myself in the bread and butter
Do you have a good healthy cookbook to lean on? I have a few I really enjoy. And as our weather cools, I'm more likely too cook from them. Runners World has some yummy ideas, and a cookbook.
Too often I think "I'm a runner. I can eat stupid". It's amazing how important our food choices become. Or maybe they always were, I just hadn't noticed until I wanted to be fast and slim.
Adding weights, for me, seems to do the most for weight loss. Maybe swap out run day for the gym and see if that helps. (If your are not already).
Good luck. I do best when I use Matt Fitzgerald's DQS app. He also has a book "racing weight". I read it. But ate cookies the whole time....
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@Elise4270 Thank you! This is what I needed to hear. Honestly, I am fine with focusing on training as long as it means maintaining, not gaining and I am definitely working in more strength work, simply because I know I will need it to sustain the longer runs and not become injured.
I've flirted with some of the 'racing weight' information, even used a calculator that puts me about 20lbs less than what I am now (but I don't know my body fat % so I had to guess based on what I think). My body fat % is pretty high still. I just know I don't have the wherewithal to put in time at the gym for strength, so it will be bodyweight exercise and the stuff I have at home (which is probably fine because I'm such a beginner anyway).
I'll tinker with my calories a bit by day to see if that helps a bit, too. Since I run early early AM, I tend to run fasted, but I know on race day I had a yogurt and fiber cereal before, and I am so thankful that I did. As my long runs get longer (on weekends), those aren't as early and I can pay more mind to nutrition before those runs.
I feel like I just unlocked a whole other level on a video game or something and just when I had weight loss level figured out, I have this whole other level to figure out. I guess that's what keeps this interesting, eh?1 -
@fitoverfortymom (sorry about the wrong tag- I had 50 on the brain. Bet you'll be fit at 50 too
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I was trying to figure out what the marathoners do. I mean they run a lot of miles and tend to be lower BF. I can't remember where I saw it, but it said the weight loss is in the long slow miles. I don't know how they manage the hunger.
I get tired of eating salad all the time, so I've kinda backslid. I did find that on my long run a gu (or the like) helps tremendously. It's only 100 calories, figure that won't undo my run calories, especially if I can have a better quality run. That worked ok too. Feed the run. And I didn't seem to be as hungry if I had mid run fuel.
I think we should have some group meals or menu kinda thing. Sometimes its easier if you know someone else is suffering along side you!
Like:
Monday we have a salad for lunch
Tuesday salad
Wednesday salad
Thursday salad
Friday tuna day.
Lol! You get the gist!
Anyone interested? @hanlonsk ? @seanevan10 @MobyCarp @karllundy ? (Sorry I can't go back a page for others, or I'll lose my post)
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fitoverfortymom wrote: »
I feel like I just unlocked a whole other level on a video game or something and just when I had weight loss level figured out, I have this whole other level to figure out. I guess that's what keeps this interesting, eh?
Yes! Isn't it great!!!0 -
I am interested, in theory... I am not sure how well I would do at it... as I seem to be struggling with even planning my TV dinners this week. But it may be worth trying.
I don't understand the runger... the boyfriend started planning dinner out/with him after long runs because he knew if left to my own devices I wouldn't feel hungry enough to eat...but he knows if food is out in front of me, I will ALWAYS eat.
Now weights,... omg... I swear I ate a whole chicken in the 24 hours after Sunday's workout.... well, if you count eggs, I technically ate several chickens....2 -
@hanlonsk figure say if dinner is your weakness (mine is because I don't plan-and just graze. But I always eat out at lunch too). We could have meal "together" on a particular day or just say eat this meal once during the week, depending on the particular challenge one has.
Or maybe in reverse.. no pizza this week or add raw veggies 2x? Or what ever the weakness/challenge is.
Maybe there is a recipe that can be shared and we try to eat it in a given week? This, in theory, would replace a bad choice or offer support and baby steps to eating better.
I say if anyone is interested get the ball rolling. I'm just not eatting bug burgers Everything else I'm probably okay with. 0 -
@Elise4270 - New recipes are a danger zone for me. If they look good, and particularly if they make more than one meal's worth, it will be a struggle to eat how much I need to and not twice as much as I need to. I do best with routine that has small variability, and tracking everything.
That having been said, I had a major dietary failure yesterday evening. It was the annual GVH party. I gave myself permission to go off discipline, but I went much further off than I should have. Ate too much of good stuff, and way, way too much of desserts. Ended up feeling bloated and overstuffed like I haven't for years. Between yesterday morning and this morning I gained 5 pounds.
Now, probably 3 pounds of that 5 will come right back off as the bloat recedes. But I might have eaten enough to put on a full pound of real fat, assuming my body has time to digest and store it. So it's back to discipline today, and hope that the ankle gets better soon so I can more easily take off another pound and get back into a comfort zone with the scale. So far, so good. I haven't been all that hungry today, and it's been pretty easy to keep my food under control. Tomorrow might be more challenging than today, but by then I should be back in maintenance eating routine. I have a good start on the routine today.
Looking forward . . . I have another binge opportunity next Tuesday, and a dinner hosted by Fidelity for clients. It's at a high end restaurant, and I hope it's individual service rather than buffet. Buffet style is danger zone for my self control.0 -
@MobyCarp You weren't alone over eating yesterday. I did good until I found a new show to binge watch and DH brought home pizza. I didn't run yesterday- so like you, all I can hope for, is that my morning coffee gets a fair share of those calories moving or skipping breakfast and a small lunch will quickly make up for it.
Feel free to share any of your one serving easy to track meals.
I wish I had sage advice for the dinner Tuesday. I have heard eat before you go, that way something small is satisfactory.0 -
It's my TOM, so now it makes so much more sense why I've wanted ALL the food. You'd think after 42 years, it wouldn't come as a surprise, but sometimes it's like every month it's a totally new thing. Whatever.
I've decided I'm going to stick with my .5lb per week deficit, eat some exercise calories on run days, but focus more on aligning my meals. I seem to feel hungrier in the mornings (duh, because I run), so I'm going to either make my breakfast bigger or build in 2nd breakfast. My breakfasts have typically been smaller (like under 300 calories), but I'm going to bump those closer to 450 (1st and 2nd breakfast combined) and play with the macros a bit to keep myself feeling less like I need to eat everything before lunch. My hope is that I can pinch at lunchtime a little better and half a lunch/afternoon snack combo more the size of my typical breakfast (under 300 calories) and still have some decent calories left for bigger dinner.
Eating has become so routine during weight loss and easy to manage, but I'm just going to rearrange the furniture a bit to make it fit the running me.0 -
Hi everyone!
I have problems with my diet at times. I have to eat gluten free (diagnosed with celiac disease two years ago) and some days I eat and eat and eat because I can't have what I *really* want. I recognize this now and am working to change it.
Celiacs tend to gain weight when going gluten free because our body starts to heal and absorb nutrients again. So I gained a ton of weight in the first few months. Then I got depressed and gave up. So I am back at and trying to lose all the post diagnosis weight.
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@RunsOnEspresso I went through an elimination diet a few years back, no dairy, nuts, soy, gluten, or nitrates/sulfites. Bold I try to avoid. The rest I'm undecided. Yogurt does not make my belly happy, most cheese is fine. Gluten? I tested negative but since soy is so often found with it.. I keep it to a minimum (unless pizza is involved- then im stupid).
It was difficult to figure out what to eat. My go to has been rice, lean meat and veggies. It's definitely helped me make better choices, most of the time. I did eat 5 pieces of pizza 2 days ago and am still sick-ish from it. Eventually, I'll be smart enough and disciplined enough to avoid these bad choices- or I'll just get ready to not feel like *kitten*.0 -
@RunsOnEspresso my daughter has Celiac. Was diagnosed at 9 and is now 20. It's definitely tough at times, because eating is never quite normal for her. She really just tries to stick with the basics. Lean meats that she seasons herself, rice/potatoes/quinoa, and tons of fresh fruits and veggies. She tolerates dairy well, and certified oats occasionally, and quality GF bread (like Udi's, Schar, Katz). She also eats Cheerios. I'm not necessarily pro-Cheerios for a Celiac due to how they 'remove' the gluten vs using certified GF oats, but she's an adult and it's her choice (and it's a food that is somewhat affordable and highly available).
99% of the struggle with Celiac, IMO as a caretaker, was avoiding cross-contamination vs. trying to find food that was GF.0 -
@Elise4270 Oh, I eat a lot of GF pizza. There is a lot of it out there! Thankfully gluten seems to be my only issue. It's easy for me to stay disciplined because just cross contamination can put me out for a month or more fatigue wise.
@fitoverfortymom I do eat Cheerios and Lucky Charms as well. I've heard a lot of people have problems with them, but so far I haven't. I just get bored of chex and haven't found another GF cereal I like, most tastes like cardboard. For me, a lot of my struggle is psychological. I almost wish I had been diagnosed when I was younger, rather than at 34. I've had issues as far back as high school and probably before but I really remember it getting bad then. I was told it's IBS and sent on my way.
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I saw an article on FODMAPS today. Of course I've read about it before. But I think I know enough about the foods I can and can't have to discern if this is a thing for me.
I'm going to conclude it is, and move forward.
Happy eating everyone. Be kind to your gut.0 -
I have nothing to add but need to be in this group. Yesterday's diary is mostly beer and cheese ...
I look forward to reading through this post for ideas. xo1 -
I do best when I use Matt Fitzgerald's DQS app. He also has a book "racing weight". I read it. But ate cookies the whole time....
This is me. I'm reading a book about nutrition to reduce migraines. Great book - and best read in bed after dinner, which involved melted cheese, and during the inhalation of my nightly chocolate truffle.
ETA: @Elise4270 I would be up to trying a new recipe once a week. I am absolutely stuck in a rut with food and don't cook much, so it would be good for me to have accountability for trying something new (and healthy).
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I do best when I use Matt Fitzgerald's DQS app. He also has a book "racing weight". I read it. But ate cookies the whole time....
This is me. I'm reading a book about nutrition to reduce migraines. Great book - and best read in bed after dinner, which involved melted cheese, and during the inhalation of my nightly chocolate truffle.
ETA: @Elise4270 I would be up to trying a new recipe once a week. I am absolutely stuck in a rut with food and don't cook much, so it would be good for me to have accountability for trying something new (and healthy).
Okay. I'll look for a few to chose from. Might be a bit. We have class, mass, lunch, then clean frantically before company at 3.
Food gives me migraines too. But so does PMS and stress (usually just if DH and I argue, hes gotten good at understanding I'm in need of a different approach).
I love grilled cheese sandwiches. They are a staple here. I get 2 new books to read today. I am not a reader. So avoiding snacks will be challenging. I have committed to trying to actually read our assigned books.
Do you have anything in particular that I should look for or to be able to substitute? I have a go to grocery list of things I like, and should eat. That may be a good start for us as we work on menu ideas.1 -
I do best when I use Matt Fitzgerald's DQS app. He also has a book "racing weight". I read it. But ate cookies the whole time....
This is me. I'm reading a book about nutrition to reduce migraines. Great book - and best read in bed after dinner, which involved melted cheese, and during the inhalation of my nightly chocolate truffle.
ETA: @Elise4270 I would be up to trying a new recipe once a week. I am absolutely stuck in a rut with food and don't cook much, so it would be good for me to have accountability for trying something new (and healthy).
Okay. I'll look for a few to chose from. Might be a bit. We have class, mass, lunch, then clean frantically before company at 3.
Food gives me migraines too. But so does PMS and stress (usually just if DH and I argue, hes gotten good at understanding I'm in need of a different approach).
I love grilled cheese sandwiches. They are a staple here. I get 2 new books to read today. I am not a reader. So avoiding snacks will be challenging. I have committed to trying to actually read our assigned books.
Do you have anything in particular that I should look for or to be able to substitute? I have a go to grocery list of things I like, and should eat. That may be a good start for us as we work on menu ideas.
Just a thought: I haven't eaten grilled cheese sandwiches in a long time. The last time I made them, I used no butter. Put the cheese between two slices of bread, and grilled it in a no-stick skillet with butter flavored spray oil. It wasn't totally like a *real* grilled cheese sandwich, but it was good enough to go with my tomato soup. I considered toasting the bread then microwaving the sandwich to melt the cheese, but never got around to testing that.
In a similar vein, I do microwave home fries quite a bit. Started out with microwave hash browns, then decided shredding the potatoes was too much cleanup work. Essentially, that's chop up however much potato I need, add salt, pepper, and minced onion, and microwave covered for about 2/3 to 3/4 the time I'd microwave the same weight of baked potato. And I get hash browns/home fries without the oil, considerably fewer calories.
Of course, this works best when preparing food for one person. Portion control happens before the potato gets cooked. If you're feeding a family, portion control will be more fluid. Also, the microwave will take longer and you may have trouble cooking enough potatoes in one batch.2 -
Oh my goodness @MobyCarp ! No butter??? Gah! I'm all about da bud-duh! Sourdough, Irish butter and any cheese available and I couldn't be happier. I haven't liked tomato soup with my grilled cheese since I was a kid. Guess my tastes have changed. I did have a good tomato basil soup at schlotzskys once. It'd do with da cheese.
We don't do to many potatoes here. I tend to add to many calories to them. But once it gets cold outside, I do like the sweet potatoes with cinnamon, unsweetened coco and butter! Ya more bud-duh! Mmm!
In a pinch for a one-two person serving, that microwave potato hash brown sounds like a good option. I might have to put that on as a weekend breakfast item! Thanks! It'd go great with our eggs, cheese, peppers, onions in a muffin tin!0 -
Okay. I flipped my Racing Weight Cookbook open to two random pages and thought these look good enough to eat! (Of course, I hate this book because I want to eat everything in it- but that IS a good thing).
One is a Fig & Bran Bar.
The other is Tomato-Basil Soup with Pearl Barley. How great to flip to tomato soup @MobyCarp ?
The challenge. Try Kevin's taters, one of these or share a recipe if neither of these suit your pallet.
ETA really hate the inconsistency here, MFP, with posting pics.0 -
The spices can be varied with the potatoes. Today, I had salt, garlic powder, and oregano on the potatoes. Less commonly, I might use chili powder, cumin, and red pepper; or ginger and curry powder. When sweet potatoes come up in rotation, I'll do them either with nutmeg and cinnamon, or with oregano. If it's nutmeg and cinnamon on the sweet potatoes, it will also be nutmeg on the eggs.
I think the single serving preparation is the key for me. If I have to do all the prep work again, I won't go back for seconds. If I make two servings now, I might eat both of them instead of saving one for tomorrow.1
