running/eating right and still not losing

season1980

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!

This!

_GlaDOS_

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!

Especially if you really only want to lose 5 lbs, such a huge deficit is not doing you any favors. And to answer your other question, yes, I have increased my calories after not losing anything for months, and it worked. My diary is public if you want to see how much I eat. I would recommend setting your goal on here to lose 1/2 lb per week.

MinnieInMaine

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.

Missed this before - well put!!!

callikia

What's the worse that would happen if you listened to us? You might gain a couple pounds? Well, you're running 5 miles a day and eating 1300 calories right now, so you certainly know how to restrict yourself...don't think that'd be a problem.

That being said, I know it sounds totally and completely counterproductive. Why exercise if it means I have to eat more and all that...and how can eating more make me lose weight?! Trust me...it makes perfect sense and it does work. The more you run, the more you need fuel...start depriving your body of that and it will start holding on to everything in order to keep that pace (and you will eventually burn out, which it sounds like you might be close to already). Give it a try. A few weeks of eating more. See what happens. (Just try to make it good food you're adding back in! If all else fails, add in a protein shake for some extra easy calories if you find eating more = eating too much.)

_GlaDOS_

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?

I go over my macros sometimes. I don't track sugar because it doesn't really matter to me or effect my weight loss.

gp79

I lost the majority of my weight from running and doing exactly what MFP suggested. MFP was set to 1lb loss per week which has a 500 calorie deficit built in to it. I tracked my calories burned with a heart rate monitor and then ate back 100% of my workout calories. I dropped weight consistently at about 1.25 lbs per week over the course of 8 months. So yes, you need to eat more because at 5 miles per day, 1300 calories is not enough and I'm willing to bet your body is making up for your nutritional inadequacies by feeding off of your own muscle tissue.

StephanieHolloway

I have a personal trainer and he just told me last night to eat my carbs (fruits) in the morning, and stick with vegetables in teh afternoon. He also told me that I need to watch my sugar. I was eating the Chobani Greek Mango Yogurt, and he told me to find another Greek yogurt to eat that had less than 10g a sugar. I have three meals and two snacks a day. When you pick the right foods, you are satisifed. I was also told to drink 1/2 my weight in ounces. Are you getting enough sleep at night?

Runnermadre

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!!

I am also a runner, though I'm not doing any running right now since I'm pregnant. I noticed that when my running mileage got higher and I didn't adjust my calories up, I stopped losing. When I started eating more, it's like the weight melted off. I learned after a while that if I did not Net at least 1500 calories, I didn't lose. Definitely eat at least half of your exercise calories back! I think you'll be surprised at how it jump starts your weight loss. :-)

cantreln

Your body puts itself into starvation mode when you don't eat enough to fuel your body. Based on your working out you need to re-fuel and replace the calories your burning. If you don't, your body will save all the nutrients it can from what you give it and won't let you burn extra weight off. Eat more lean proteins and healthy calrories (nuts, avocado, legumes) and I bet you'll see a difference.

Otter1971

You are running too much.. Running and for that matter all Cardio is overrated.. I have done many articles on the downfall of traditional cardio.. running 5 miles takes a chunk of time when you can get way more bang for your buck.. I will summarize

When you run you are your brain is telling your body "Hey, we need fuel to travel distances" so your body reaction for when you eat is to store the calories in your fat cells... yes your fat cells... because your body does not need much muscle to run.. so your body burns the muscle and feeds the fat.. slowing your metabolism.. the exact opposite of what you want..

what is the answer.. strenght and Metabolic conditioning.. when you do this your brain say.. we need to drop this fat because this person is a fighter, a warrior.. so your lean muscle mass increases and in turn sheds body fat because it is not needed.. use barbells, body weight, kettlebells, jump rope for your workout.. you will cut the fat in no time with the right nutrition.. High Protein, Low Carb.. Protein from lean meats, fish, cottage cheese etc.. and primaraly fiborus carbs (those in veggies).. gwoall prosesed food..

If you need some direction on the workouts let me know and I can guide you in the right direction.. I have been doing this a long time and have a long list of success stories..

best of luck to you.. Keep the faith and motviation going..

Doulos24x7

I just read every post on this thread.

Personal experience in the advice offered is priceless. I'm changing my weight loss goal from 1.5 to 1lbs a week...and I'll be eating my calories back too.

Thanks folks.

Dragonwolf

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!!

I direct you to the "PLEASE READ ME" stickies at the top of the "General Diet and Weight Loss Help" section. Namely:

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing (This directly answers your question about gaining.)

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

hayleesmith

Wow thank you everyone for the advice! I didn't expect to get so many replies and it is really encouraging me to actually make a change in my diet.
I know that what I am doing is probably harming my body more than helping, but I feel so trapped in my ways that it is so hard to make a change in my lifestyle. I'm sure I appear to be crazy to all of you guys but it really is hard to get out of this rut!
I love all of the advice and personal feedback I am getting, thanks so much!

Dragonwolf

Wow thank you everyone for the advice! I didn't expect to get so many replies and it is really encouraging me to actually make a change in my diet.
I know that what I am doing is probably harming my body more than helping, but I feel so trapped in my ways that it is so hard to make a change in my lifestyle. I'm sure I appear to be crazy to all of you guys but it really is hard to get out of this rut!
I love all of the advice and personal feedback I am getting, thanks so much!

Just make sure you take care of yourself. Your fear of gaining weight, coupled with your restrictive diet throws up red flags for me for anorexia. If you have a family history of eating disorders, you'll want to make sure you're especially careful. I'm not saying you are there, but you do seem to be in a position of risk, especially if you get scared if you increase your food intake and gain a few pounds at first.

msjamartin

I agree you need to eat more. I don't eat all my excersise calories back as I know the machines at the gym are not accurate but I do eat some back. I try and keep my calorie intake right around 1500. I've lost 191 lbs in just over two years with only a few months where I had a very slow weight loss. I've never "plateaued" during the last year and half where I have been working out twice a day. I do a blend of cardio (elliptical/treadmill mix) and strength. Most of this journey I've eaten in a calorie range not a finite number that I can't go over. I've found flexibility and variety in both my workout and my food intake is huge. I never feel deprived, I'm getting in great shape and it is maintainable. If your routine isn't something you can do without it mentally exhausting yourselve, it will not last. You will eventually stop and not maintain. Find a way to set up your workouts and your food in a way that it doesn't stress you out, mentally exhaust you or continbute to feeling frustration. Find a balance with life and health that you enjoy, that builds you up and gives you a sense of accomplishment.

GOOD LUCK!!!!!

kacarter1017

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!!

I'm a perfect example. I was eating about 1200-1400 calories a day and had increased my exercise tremendously. I hit a plateau that I just could not break. That's when I found MFP; started following it EXACTLY as written, and lost the last 15 (+1!!) I was trying to get rid of. Trust the system.

lilmonster530

Maybe you should try something other than runnning? I tried and even though i was trying to run for an hour, I know i didn't accomplish much. When i walk I usually walk pretty fast for 3 miles. At the end of it my legs are sore and i feel like I did something, but when I ran, i just felt out of breath. Also, I use workout videos at home and I love those. I have been working out 2-4 hours a day with 1200 cal intake and have lost 6.2 lbs in a week. Also when you eat, make sure you are eating lots of fiber and whole grains. Drink at least 64oz of water a day, and you should NEVER be hungry, hope this helped some!!

maryjay51

my body goes through plateaus when it gets used to my exercise routine and food i eat .. im actually trying something new this time around and paying attention to switiching workouts and food every hand full of days to see if that makes a difference. ive been told by trainers and others that if you are doing the same thing every day yoiur body gets used to it.

margueritebelmares05

What's up with people soliciting advice and then adamantly ignoring the advice they are given? I feel like I'm listening to my kids here.

As my father would say, if your arms hurts when you move it, well don't move it.

If what you're doing isn't working, try another way.

mollymoo89

EAT YOUR EXCERISE CALORIES BACK!!!

MFP already has you at a built in deficit. You should have a NET of AT LEAST 1200 calories. So if you have it set at 1300 and eat that much, and run 5 miles, burning 500 cals, you are at a NET of 800 cals. WAY TOO LOW!! If you're nervous about gaining weight, I would try keeping it at 1300 but eating your exercise calories back first. If you do, you will have a NET of 1300 but have eaten 1800 calories. It's the NET CALORIES that you need to look at and it should be at least at 1200. Good luck!

agentscully514

5 pounds to lose! first of all... relaaaaaaxxxx. Seriously. Read the challenges that others here are up against. Learn about the world -- war, disease, hunger, violence. See how others have to live. 5 extra pounds is not anything to worry about, at ALL. Make art, write a story, spend time with people you love. Above all, do not worry about 5 pounds.