Athlete looking to lose 10-15 lbs

annikabr3
annikabr3 Posts: 1
in Introduce Yourself
Anyone else on here an athlete? I have trouble maintaing a healthy input vs output. Find that I can burn 1000+ cals a day and still not lose weight. Have been eating 1200-1500 cals/day and still no loss. Any tips?

I adjusted my goal to 1 lb/week as opposed to 2/week and that brought my daily need to 1640. Do I eat that total or is that what my net should hit? I burned 1000 cals today running ( I run 60-70 miles per week and compete) and I have eaten 700 so far total.

Any tips are welcomed! I would like to lose at least 5 lbs by March 8th!

Replies

  • editorgrrl
    editorgrrl Posts: 7,060 Member
    With only 10–15 lb. to lose, a more realistic (and healthier) goal is .5 lb. per week. That's net (meaning not including exercise).

    Log everything you eat accurately & honestly. Find reliable database entries. (There's a lot of incorrect data in there.) Weigh your food. Log your exercise, and eat back your exercise calories. If you're still not losing, eat back half your exercise calories.

    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    Another option is to customise your settings to your net calories (say 2/300 under your sedentary rate that you can get from Scooby's calculator) calculate your daily exercise burn from your heart rate monitor, and eat all those calories back.

    As a runner, I recommend you don't go more than -10% deficit or you will risk injury and under achieving your fitness peak. It's really better to get this done in off season, but you can slowly melt that fat off and do some resistance work to counteract any LBM loss from cutting too hard.

    So today ie, my maintenance cals without any exercise, just going to work etc is 1750(I'm 128lb 5'7")
    I added 440 exercise cals and ended up eating 2190 to maintain. To cut I'd take perhaps 2/300 off that. No more. To bulk 2/300 added. I always heavy lift so I am either holding on to muscle or gaining it.
  • Run_Forever
    Run_Forever Posts: 147 Member
    If you are an athlete and running that many miles a week your calorie intake seems low to me. Do you know what your BF% is ? If you are an athlete chances are you are already in great shape so be careful any weight you lose isn't muscle.
  • AnnACnd
    AnnACnd Posts: 72 Member
    Way to run those miles!! I hope once my leg heals to run half that mileage ;) (my shins are dumb)

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