Losing fat as a runner

diazfernando829

I am currently at 185 pounds and looking to lose the remaining fat. I am currently lifting weights three days a week and running 5 days a week. How could I lose fat while maintaining a good performance level in running?

TavistockToad

Keep your deficit small (2-300 cals) and hope your don't suffer with runger!

I tend to stop my deficit in the last couple of weeks before a race.

sijomial

Slow rate of loss (small calorie deficit) and do eat back your exercise calories.

tirowow12385

You're going to improve running when you lose fat.

tirowow12385

I've improve my running, I run only 5ks and never anything higher by losing weight and weightlifting, I used to run 45 minutes 5k, I just ran a 24:59 second 5k this week. I deadlift, squat, lunge, leg press , leg curls side bends and leg raises to strengthen my legs and core. You have to progressively get stronger from where you are today to see results.

BrianSharpe

TavistockToad wrote: »

Keep your deficit small (2-300 cals) and hope your don't suffer with runger!

I tend to stop my deficit in the last couple of weeks before a race.

^^^This....if you averaged a 100 cal deficit / day over a year you'd lose about 10lbs of fat and still be getting enough fuel. If you're training for longer races don't count on eating below maintenance in the last few weeks of the training plan.

apullum

Losing fat is always going to be accomplished through a calorie deficit.

If you're putting in a lot of mileage, you might find it hard to sustain a large deficit. I'd set MFP for a 0.5 lb/week rate of loss. Make sure your logging is accurate (use a food scale) and eat your exercise calories to ensure enough fuel for your workouts.