running/eating right and still not losing

hayleesmith

Hey all!
I have a question for all of you and some helpful advice would be appreciated.
I have been running 5+ miles a day and eating my recommended calorie intake of 1300 calories per day and I am still not losing. I would love to lose 5 pounds and I feel like I am doing everything right in order to do so.
If anyone has any advice on what I should do that would be great!

Thank you!

ninerbuff

So are you eating back the calories that you burn while running? If not, then your deficit may be too high.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

callikia

Wait. You're running 5 miles a day and only eating 1300 calories? My initial reaction -- WHAT?! EAT MORE!!! You need major fuel for running, so my first guess would be that your body isn't getting enough of it.

gtwin

Try upping your calorie intake, or eating back calories burned..as the previous poster stated.

rybo

Make it response number 4 for eating more.

Radcliffe83

I can not understand why you are not losing weight, are you drinking pints and pints of water after running and then weighing.

I am also think, how on earth can you run 5 miles (which is roughly 10,000 steps - the ammount people should match all day) and then living a whole day on only 1,300... how?

navywifeandmomof4

i agree with everyone plus add some strength workouts in there too

Yanicka1

You only have 5 pounds to lose.

Read this, I wrote a blog post about that

http://www.myfitnesspal.com/blog/Yanicka1/view/let-me-tell-you-why-those-darn-vanity-pounds-are-so-hard-to-lose-174611

BerryH

1. What loss is 1300 recommended for? If it's more than 1lb a week think about changing your goal or you'll never fuel your exercise
2. Eat back your exercise calories, or at least half if you're not sure of the estimate
3. Open your diary so we can advise you properly on the quality of your food
4. Take at least one rest day a week
5. Vary your running workouts - one long run, one short at race pace, one intervals etc.
6. Cross-train, especially adding resistance training.

Hope that helps!

tuffytuffy1

I used to run about the same and I ate almost nothing, and didn't lose weight. I would increase your calorie intake by at least 500 calories.

hayleesmith

No I am not eating back the calories burned because I feel that my calorie intake would be too high and I don't understand how that would possibly make me lose weight. I would start eating more but I am worried that I would gain weight instead of lose.
Is there anyone out there who has had any experience with this and could assure me that this would not happen?
Thanks so much for all your input!!

StephanieHolloway

I also agree with everyone else. Try eating more food during the day. Also, your body can adjust to the same workout, so it is good to change up your workout. Try running a different route or do some hills, as well.

Rikki444

You have two options.... eat more or run less.

gsager

I love it when people say they are exercising and eating right but the have diary closed so you can't actually see what they are doing. Anyway, if you are running that much and only eating 1300 calories you are eating the net calories that the site suggests. Maybe you are already at your ideal weight. Or maybe you should eat more and fuel your body for what you are asking it to do and see if that helps.

gsager

I eat all my exercise calories and lose weight.

jodycoady

I felt that way too! But I bet you are losing inches, and building muscle!

Keep going..... It takes a long time, that's just how it is (I'm 35 and I know how tough it is)

Think about how happy your heart is with all that wonderful exercise! don't give up!!!!! DON'T GIVE UP! DON'T GIVE UP!

P.S. It is also about your calorie intake! You gotta burn what you take in...

rybo

No I am not eating back the calories burned because I feel that my calorie intake would be too high and I don't understand how that would possibly make me lose weight. I would start eating more but I am worried that I would gain weight instead of lose.
Is there anyone out there who has had any experience with this and could assure me that this would not happen?
Thanks so much for all your input!!

The less weight you have to lose the smaller the calorie deficit you should carry. Try setting your goal at 1/2 lb per week & eat back most of your exercise calories & see how that works.

Sidesteal

No I am not eating back the calories burned because I feel that my calorie intake would be too high and I don't understand how that would possibly make me lose weight. I would start eating more but I am worried that I would gain weight instead of lose.
Is there anyone out there who has had any experience with this and could assure me that this would not happen?
Thanks so much for all your input!!

How about listening to everyone in this thread? Notice they are all saying the same thing?

smilebhappy

bump

scapez

You have to fuel your body. If you don't eat enough your body will think it's starving and will hold on to excess fat.

Eat enough and your body says...heyyyy....I'm ok, and I no longer need the extra fat so let's dump it!

ilookthetype

No I am not eating back the calories burned because I feel that my calorie intake would be too high and I don't understand how that would possibly make me lose weight. I would start eating more but I am worried that I would gain weight instead of lose.
Is there anyone out there who has had any experience with this and could assure me that this would not happen?
Thanks so much for all your input!!

Obviously not eating them back isn't working. Try something new. I've had that problem, a lot of people here have, and I/they upped their calories and lost weight.

hayleesmith

Okay thank you everyone for your input.
I cannot continue on this cycle because it is really exhausting. Obviously I need to change what I am doing because this is not going to be attainable for much longer although I have been doing it for a while now.
I will try to get over my fear of gaining and listen to what you guys are saying!

Yanicka1

You are already at a deficite before exercising. It means that you would lose weight if you didn't exercised. Now add the exercise and your deficite is way too big for the little weight you have to lose.

I have been at this for the last 14 months....I would not advise something that would make you gain weight

agthorn

No I am not eating back the calories burned because I feel that my calorie intake would be too high and I don't understand how that would possibly make me lose weight. I would start eating more but I am worried that I would gain weight instead of lose.
Is there anyone out there who has had any experience with this and could assure me that this would not happen?
Thanks so much for all your input!!

Eating 1300 calories a day and running 5 miles a day (~500 calories burned) means you're netting 800 calories a day and your body is NOT going to let go of 5 pounds of fat when it thinks there isn't enough food available to even meet your basic BMR, much less your daily calorie burn.

Set MFP to HALF a pound a week. It will give you a daily deficit of 250 calories. NET this amount (meaning if you run 5 miles, you need to eat those calories too). Do this for at least 4 weeks before you change anything.

hottottie11

Exercise calories are the most delicious ones to eat! Or just set yourself up on a static intake of 1700-1800 calories...maybe more. I workout 6 days a week and I feel like SugarHoneyIceTea when I eat under 1700

Coltsman4ever

Our bodies are built to survive. There are processes in place to deal with different circumstances. If you are under-eating or over-exercising you body will try to compensate for any shortages by slowing down and trying to burn the least amount of fuel as possible. Storing as much as possible.
On the other hand, if you were to add more fuel by eating more calories or even slow down on the exercise, your body will respond by increasing these systems again. In turn, you will see your body working efficiently and doing what you expect.
Think of your body as a flashlight. When the batteries are low, the light dims. Recharge the betteries and the light shines bright again.

smkey

My opinion is either you don't have the 5lbs to lose or you aren't eating enough for your exercise. Eat a little more... I know it doesn't make sense, but your body thinks it needs to reserve some fat because you don't give it enough sustinence.
Good Luck!

wboswell88

I'm having the same problem. I know I should eat back more of the calories, but I get distracted by the fat, carbs, and what not! If I eat more, I will be bumping those numbers up, and that makes me feel like I would gain weight. And it's not like I'm making poor food choices because I eat mostly fruits and veggies. Does everyone who eats back their calories go over the allotted fats, sugars, etc?

MinnieInMaine

I've been eating my exercise calories back since the very beginning of my weight loss journey and it's never held me back!!

Here's the thing - MFP sets you up with a calorie deficit already based on what you input for your weight loss goal (by the way, I also believe you should have no more than a 1 pound per week goal, 1/2 pound would probably be best) so when you exercise, you increase that deficit and if that happens too often, your body will go into starvation mode. This means what little you give it is stored and you won't lose the weight.

You're not alone - many who join this site don't get it because we've always heard calories in vs calorie out but there is a limit!

I'd also recommend switching up your workouts as recommended above. You can still run but change your routes, do a short run, then long run, then intervals/sprints. It would be ideal for you to get in a day or two of strength training as well. And there is plenty you can do at home using your own body weight and/or gallon jugs - push-ups, sit-ups, tricep dips, bicep curls, etc. You can google at home workouts for more ideas/info.

ETA: just saw your reply post. One more thing I want to mention - give it at least 3 weeks to see results when you up your caloires. Don't just assume that in a week if you gain that it's not working - your body needs time to adjust.

Allyson1985

So are you eating back the calories that you burn while running? If not, then your deficit may be too high.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I love your replies. Quick, to the point, and easy to understand.

Amen.

shirleycolpo

Definitely strength training. The more muscle mass you have, the higher your metabolism, and the more calories your body will burn even while you're at rest. Also find some high intensity interval training so your heart rate isn't at one steady rate through your entire workout!