Weight Loss and Running
RunConquerCelebrate
Posts: 956 Member
Ok so for those of you who have been successful with running and losing weight. I have a couple of questions:
1. At what miles per week did you start to see the weight coming off
2. Where you watching what you were eating? and how many calories were you eating?
3. Where you doing any other workout than running?
Thanks
1. At what miles per week did you start to see the weight coming off
2. Where you watching what you were eating? and how many calories were you eating?
3. Where you doing any other workout than running?
Thanks
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Replies
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How many miles are you running?
I really started noticing the weight loss when I completed a 5k trainer and began a 10k program. So I was running around 9+ when the weight started falling off. Of course I also had a lot more to lose at that time. I was watching what I was eating and limiting it to around 1800 calories a day, sometimes eating back exercise calories but most of the time I was not.
Once I completed the 10k program and began running 6 miles at 3x a week, it did not matter what I could eat, I was still losing weight. However, I only stuck with that for about a month till school started back last fall.
Now this year I signed up for a half marathon that's next Saturday. For the past three months I've been running anywhere from 6-10 miles on Mon/Wed/Fri....which puts most of the weekly totals around 18-22 miles. During this time I have to fuel more to make my runs not feel like I'm dying. However, I've lost about 20 lbs since new years and the start of my hm schedule.
I don't do any other workouts other than running.
Hope this helps0 -
You're female?
Sorry to say this, but despite how many calories it burns, running makes me gain weight. I'm so freaking hungry all the time. I'm here on My Fitness Pal in the first place because, after four years of ultrarunning, I had gained 12 lbs and couldn't get them off. I wanted to start tracking calories so that I could try to figure out where I was making mistakes.0 -
Yes for me I started walking only a block at a time and over the years kept increasing my runs. The weight kept coming off slowly but steadily. I started in May 2008 at 367 pounds so a lot of time and weight before I could run.
I have watched my calories from the beginning and ate about 1600 calories a day and DID eat back at least half of my exercise calories most days some days I would burn near 1000 calories running and only eat back 500 or so.
I started a mens fitness class which is aerobics and calisthenics with hand weights and stretch bands 3x a week and still go to that class every week.
I eliminated most processed foods all alcohol and most beef to start and keep adjusting my food as I get closer to my ultimate goal this year.0 -
Maybe add some sprints into 1 of your weekly runs. Getting the heart rate up really helps burn more and increase your metabolism.
I also found adding something like circuit training or spinning really helped.
When I was losing weight I was running about 4 times a week, with 1 circuits session. Probably doing anywhere between 20-30 miles per week. I was watching diet but eating more on a Saturday to fuel a longer Sunday run.0 -
You're female?
Sorry to say this, but despite how many calories it burns, running makes me gain weight. I'm so freaking hungry all the time. I'm here on My Fitness Pal in the first place because, after four years of ultrarunning, I had gained 12 lbs and couldn't get them off. I wanted to start tracking calories so that I could try to figure out where I was making mistakes.
This is not just a female issue, I know plenty of guys who have the same problem; hell if it weren't for MFP I would have a hard time. Running a lot makes you hungry; seeing all the calories you just burned helps you justify indulging in that hunger. For me the best thing is to have lots of fresh fruit and vegetables around. They are very good at staving off runger and I am able to keep the weight off.
Good luck.0 -
How many miles are you running?
I really started noticing the weight loss when I completed a 5k trainer and began a 10k program. So I was running around 9+ when the weight started falling off. Of course I also had a lot more to lose at that time. I was watching what I was eating and limiting it to around 1800 calories a day, sometimes eating back exercise calories but most of the time I was not.
Once I completed the 10k program and began running 6 miles at 3x a week, it did not matter what I could eat, I was still losing weight. However, I only stuck with that for about a month till school started back last fall.
Now this year I signed up for a half marathon that's next Saturday. For the past three months I've been running anywhere from 6-10 miles on Mon/Wed/Fri....which puts most of the weekly totals around 18-22 miles. During this time I have to fuel more to make my runs not feel like I'm dying. However, I've lost about 20 lbs since new years and the start of my hm schedule.
I don't do any other workouts other than running.
Hope this helps
Wow that is awesome thanks for sharing0 -
You're female?
Sorry to say this, but despite how many calories it burns, running makes me gain weight. I'm so freaking hungry all the time. I'm here on My Fitness Pal in the first place because, after four years of ultrarunning, I had gained 12 lbs and couldn't get them off. I wanted to start tracking calories so that I could try to figure out where I was making mistakes.
Yep I am a female and I am in the same boat. I starter seriously running last year and have completed 5ks, 10ks and 1 Half Marathon but the darn weight is not coming off and I am really frustrated0 -
Yes for me I started walking only a block at a time and over the years kept increasing my runs. The weight kept coming off slowly but steadily. I started in May 2008 at 367 pounds so a lot of time and weight before I could run.
I have watched my calories from the beginning and ate about 1600 calories a day and DID eat back at least half of my exercise calories most days some days I would burn near 1000 calories running and only eat back 500 or so.
I started a mens fitness class which is aerobics and calisthenics with hand weights and stretch bands 3x a week and still go to that class every week.
I eliminated most processed foods all alcohol and most beef to start and keep adjusting my food as I get closer to my ultimate goal this year.
That is awesome congrats, I need to make some adjustments to my food and go from there.0 -
Maybe add some sprints into 1 of your weekly runs. Getting the heart rate up really helps burn more and increase your metabolism.
I also found adding something like circuit training or spinning really helped.
When I was losing weight I was running about 4 times a week, with 1 circuits session. Probably doing anywhere between 20-30 miles per week. I was watching diet but eating more on a Saturday to fuel a longer Sunday run.
Thanks this information really helps0 -
You're female?
Sorry to say this, but despite how many calories it burns, running makes me gain weight. I'm so freaking hungry all the time. I'm here on My Fitness Pal in the first place because, after four years of ultrarunning, I had gained 12 lbs and couldn't get them off. I wanted to start tracking calories so that I could try to figure out where I was making mistakes.
This is not just a female issue, I know plenty of guys who have the same problem; hell if it weren't for MFP I would have a hard time. Running a lot makes you hungry; seeing all the calories you just burned helps you justify indulging in that hunger. For me the best thing is to have lots of fresh fruit and vegetables around. They are very good at staving off runger and I am able to keep the weight off.
Good luck.
Thanks glad to hear it is not only a Female problem
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At what miles per week did you start to see the weight coming off?
I guess I would say right around 20/25-30 miles a week I found it really hard to keep weight on at all. During marathon training I lost 5-7 lbs easily. (To put this in perspective, on regular running/weight training and eating carefully, this would take me close to a year because I'm just small and my body doesn't want to give up anything.) It was too much and it was alarming for me to lose so much in 2-3 months.
Where you watching what you were eating? and how many calories were you eating?
I do watch what I eat and keep portions sensible, but I never went on binges. I made sure to have a protein recovery shake after each run or workout. I had sensible meals with a good balance of proteins and carbs and veggies. I didn't really eat a ton of sweets though your body craves sugar/carbs like nobody's business.
Where you doing any other workout than running?
During marathon training I didn't do much strength training and part of my weight loss, I'm sure, was muscle loss. I find I am happier when I'm doing some strength training. I'm currently training for a half marathon and doing Kaia Fit bootcamp classes 3 or 4 times a week. I'll be doing these bootcamp classes also with marathon training again later this year and hopefully I won't drop weight quite so drastically.
For me, curbing my appetite (because there were definitely days I felt like a T-Rex and wanted to eat everything in sight) worked best when I ate lots of complex carbs and made sure my proteins were met. I also upped my fruits and veggies so I wouldn't crave ultra sweet things. Hope this helps!0 -
My weight loss stopped when I started running seriously because I am so dang hungry all the time.0
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15 mpw and below with moderate diet = my weight stays the same
20 - 25 mpw with moderate diet = i lose roughly .5 lb per week
30+ mpw with moderate diet = no such thing.
When I'm solidly in the 30+ i gain weight. My hunger out weighs my calorie burn.
When I'm at 25 mpw and below i am able to be more regimented about doing 2 hours of body weight strength workouts a week. At 30+ i only have time for running and yoga.0 -
You're female?
Sorry to say this, but despite how many calories it burns, running makes me gain weight. I'm so freaking hungry all the time. I'm here on My Fitness Pal in the first place because, after four years of ultrarunning, I had gained 12 lbs and couldn't get them off. I wanted to start tracking calories so that I could try to figure out where I was making mistakes.
This is not just a female issue, I know plenty of guys who have the same problem; hell if it weren't for MFP I would have a hard time. Running a lot makes you hungry; seeing all the calories you just burned helps you justify indulging in that hunger. For me the best thing is to have lots of fresh fruit and vegetables around. They are very good at staving off runger and I am able to keep the weight off.
Good luck.
OMG ... and when I asked other runners if they felt hungry and sleepy the day they ran they told me "drink coffee" .... I thought I was the only one....0 -
15 mpw and below with moderate diet = my weight stays the same
20 - 25 mpw with moderate diet = i lose roughly .5 lb per week
30+ mpw with moderate diet = no such thing.
When I'm solidly in the 30+ i gain weight. My hunger out weighs my calorie burn.
When I'm at 25 mpw and below i am able to be more regimented about doing 2 hours of body weight strength workouts a week. At 30+ i only have time for running and yoga.
^ I completely agree. Last week I ran 35miles and gained a pound. Every week I run more than 30 I gain.
I lose the most right around 18mpw0 -
I lose weight very easily on 1600 calories per day and 15 to 25 miles per week when training for half marathons.
Like others mentioned, I also experienced weight gain when I upped my mileage and trained for a marathon.0 -
At what miles per week did you start to see the weight coming off?
I guess I would say right around 20/25-30 miles a week I found it really hard to keep weight on at all. During marathon training I lost 5-7 lbs easily. (To put this in perspective, on regular running/weight training and eating carefully, this would take me close to a year because I'm just small and my body doesn't want to give up anything.) It was too much and it was alarming for me to lose so much in 2-3 months.
Where you watching what you were eating? and how many calories were you eating?
I do watch what I eat and keep portions sensible, but I never went on binges. I made sure to have a protein recovery shake after each run or workout. I had sensible meals with a good balance of proteins and carbs and veggies. I didn't really eat a ton of sweets though your body craves sugar/carbs like nobody's business.
Where you doing any other workout than running?
During marathon training I didn't do much strength training and part of my weight loss, I'm sure, was muscle loss. I find I am happier when I'm doing some strength training. I'm currently training for a half marathon and doing Kaia Fit bootcamp classes 3 or 4 times a week. I'll be doing these bootcamp classes also with marathon training again later this year and hopefully I won't drop weight quite so drastically.
For me, curbing my appetite (because there were definitely days I felt like a T-Rex and wanted to eat everything in sight) worked best when I ate lots of complex carbs and made sure my proteins were met. I also upped my fruits and veggies so I wouldn't crave ultra sweet things. Hope this helps!
Thanks for the detailed response0 -
My weight loss stopped when I started running seriously because I am so dang hungry all the time.
Yep I think that is my problem LOL0 -
15 mpw and below with moderate diet = my weight stays the same
20 - 25 mpw with moderate diet = i lose roughly .5 lb per week
30+ mpw with moderate diet = no such thing.
When I'm solidly in the 30+ i gain weight. My hunger out weighs my calorie burn.
When I'm at 25 mpw and below i am able to be more regimented about doing 2 hours of body weight strength workouts a week. At 30+ i only have time for running and yoga.
20 - 25 mpw seems to be the magic number I thin I am below that right now and my weight seems to be staying the same and not going anywhere.0 -
15 mpw and below with moderate diet = my weight stays the same
20 - 25 mpw with moderate diet = i lose roughly .5 lb per week
30+ mpw with moderate diet = no such thing.
When I'm solidly in the 30+ i gain weight. My hunger out weighs my calorie burn.
When I'm at 25 mpw and below i am able to be more regimented about doing 2 hours of body weight strength workouts a week. At 30+ i only have time for running and yoga.
^ I completely agree. Last week I ran 35miles and gained a pound. Every week I run more than 30 I gain.
I lose the most right around 18mpw
so it looks like 25 to 30 is the key0 -
I lost the majority of my weight, probably the first 40 pounds when I was doing 20 miles a week or less. Once I got into training for a half and then a full its been a major challenge to lose the last 15. I had to fight for every one of those 15 pounds. The hunger definitely outweighs the burn. When I lost the first 40 I was only running and walking, maybe a little at home strength training.0
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It's not uncommon for people to have weight gain when they increase mileage. If you don't mind your diet, weight gain is, I'd say, the norm as people top 25 mi per week.0
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I guess I'm the weirdo. I will start to lose big time at 50+ mpw, to the point where I have a hard time keeping the weight on (this happened to me mid-summer last year). Less than 30 mpw and I have to be very careful with diet, otherwise I will gain. I still pretty much always keep track (loosely) of what I eat.
I think a lot of it has to do with what you eat when you get the run hungries (do you reach for nuts & fruit or chips & salsa?). Also, I find that if I eat while running I am much less hungry after running (including the next day if I do a long run and eat regularly during the long run).0 -
I'm running 300+ miles a month right now and I still have weeks when I gain weight. When I don't gain or lose, it's because I've tracked my calories and stayed under my goal. Running makes you hungry, hence Rungry!0
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I lost the majority of my weight, probably the first 40 pounds when I was doing 20 miles a week or less. Once I got into training for a half and then a full its been a major challenge to lose the last 15. I had to fight for every one of those 15 pounds. The hunger definitely outweighs the burn. When I lost the first 40 I was only running and walking, maybe a little at home strength training.
Do you know roughly how many calories you were eating when you lost the 40 pounds?0 -
I guess I'm the weirdo. I will start to lose big time at 50+ mpw, to the point where I have a hard time keeping the weight on (this happened to me mid-summer last year). Less than 30 mpw and I have to be very careful with diet, otherwise I will gain. I still pretty much always keep track (loosely) of what I eat.
I think a lot of it has to do with what you eat when you get the run hungries (do you reach for nuts & fruit or chips & salsa?). Also, I find that if I eat while running I am much less hungry after running (including the next day if I do a long run and eat regularly during the long run).
wow I wish I had that problem going to have to really keep an eye on my diet0 -
I'm running 300+ miles a month right now and I still have weeks when I gain weight. When I don't gain or lose, it's because I've tracked my calories and stayed under my goal. Running makes you hungry, hence Rungry!
Yes Rungy is my problem0 -
Ok so for those of you who have been successful with running and losing weight. I have a couple of questions:
1. At what miles per week did you start to see the weight coming off
2. Where you watching what you were eating? and how many calories were you eating?
3. Where you doing any other workout than running?
I was running before I lost weight. I was obese and jogging 20 miles a week. I ran a 4:16 marathon in 2008 at 200 lbs and 5'8". It wasnt until I started to watch what I ate until the weight started to come off. I compensated and compromised telling myself I could eat whenever and whatever as long as I jogged a couple miles a day. I was wrong. And that is where MFP came in when a friend told me about this site.
I began to eat 1200 calories a day, and the weight dropped like a rock. From June - October, I lost about 65-70 pounds. I did no other workouts besides an occasional bike ride. All told, I've lost over 90 pounds since June 2013 and am down to 133. You dont have to eat 1200 calories a day, but you must burn more than you consume. In fact, once I re-upped calories to 1800, I lost the last 15 or so pounds. As for weekly milage, I started at 20, and built up to 70 miles a week, than ran 2 marathons in the Fall. I continued heavy milage, and have ran 3 marathons this Spring.
The key is calorie deficit.0 -
I was staying right no track, losing about 0.5 pounds per week running, and doing 1 or 2 weight circuits at home. This got me through my mud run and my 1/2 last fall. I was eating around 1800 calories NET. (TDEE method) I was averaging less than 25 miles per week, probably less than 20 most weeks.
October to December I was focused solely on Stronglifts 5x5 with the occasional run thrown in, but not training for anything specific, I'd say I was cut way down to probably only 18 miles weekly. I was eating 2300 calories, lifting 3x a week. I may have lost 1 pound, but noticed a definite change in body composition during this time (which was the goal).
January 1st I started my marathon training. I'm eating roughly 2100 calories daily (again, TDEE method) and my weight has been going up and down the same 3 pounds since I started to increase my weekly mileage. I'm currently running 30-40 miles weekly and some days I could eat non-stop, other days I have no problem staying at/below goal.
At this point I'm not worried about it, and I know that after the marathon, when I'm going to turn more focus back to fat loss and body recomposition, that things will change again.
For what it's worth, I'm 32, work a desk job outside of my running life, and I'm 5'11. I tried to cut down to 1800 calories, but hangry and rungry are NOT a good combination!0 -
Ok so for those of you who have been successful with running and losing weight. I have a couple of questions:
1. At what miles per week did you start to see the weight coming off
2. Where you watching what you were eating? and how many calories were you eating?
3. Where you doing any other workout than running?
Thanks
Running is not magical. We lose weight because we burn more calories than we take in.
At high intensity levels, there is some "afterburn" but the amount is very small (a few dozen extra calories, IIRC).
There are a staggering number of physical and emotional health benefits to running but my advice is to think of running as a "supplement" (ugh) to a nutritionally sound diet and treat the burned calories as "icing on the cake".
I lost most of my weight (95 pounds in 7 months) using the elliptical. Yes, the 400+ calorie burns were probably completely wrong but I was eating 800 to 1k cals/day so the number on the ellip was meaningless anyway.
A "typical" female will burn about 100 cals/mile but that will vary according to the conditions, speed, and cardio fitness.0
