Marathon Training

erinfouse

Good Morning,

I’m in the hard months of training for a half marathon (in Feb 2019). I would like to lose 15 pounds without jeopardizing fitness or muscle mass. I currently run 50 miles a week and have a coach. My activity level is super high, so I need to work on food volume, but cautiously.

Any tips besides the obvious calorie counting ?

I eat lots of veggies, I eat very well. My problem is going in for seconds and the once daily shoving my face with a handful of chocolate or chips.

Tips ??

RunHardBeStrong

When I was marathon training I had great results with intermittent fasting. I would have my first meal at noon, a snack, dinner and another snack around 8 if calorie allotment allowed. I just knew I had 8 hours to get all my calories in and I had to stop. I was usually full anyway and didn't crave more food.

RoxieDawn

I have trouble training in a deficit, not that it can't be done, the running hunger is real.

So you could start tracking (weigh and log food here) and keep your deficit small enough that it doesn't impact your running. With 15 pounds to lose, a deficit of 200-250 calories (up to .5 lb a week rate of loss) and see if it effects performance. This alone might be equal the extra food/bites you are eating extra each day.

If hunger is an issue, maybe work with your macros to determine what helps with satiety, feeling fuller longer, and as @runhardbestrong mentions, meal timing might help with that as well.