Running and trying to lose weight
beckygreene86
Posts: 27 Member
I've been running for a couple years now but decided last month to lose some weight. I am struggling. I'm doing fine with the decrease in calories but my running is taking a hit because of this. I find myself sluggish and at times lightheaded due to not enough fuel. I try to eat a protein/carb diet before my run but this past week has been awful. I usually run 4-6 miles a couple times a week and 10+ miles on Saturday. Right now a 5K is a lot. Looking for suggestions for meals that fuel my runs but still able to lose weight.
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I run about the same amount as you. What works for me is about 4 oz of 100% orange juice and one slice of wheat bread toasted with cottage cheese and a spoon of preserves. I do have to give it about an hour to digest before starting the long run. I got this from The Racing Weight cookbook.0
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Maybe try one of those energy gu gels before or mid run, they won't add too many extra calories. But, otherwise it sounds like maybe you really aren't doing well with the decrease in calories and need to increase them slightly or arleast on the days you run.0
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How much weight per week are you trying to lose? How much did you cut your calories by?0
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I would like to lose about 1 lb a week. It puts my calorie intake at about 1280 calories a day. I'm usually around that. I will admit though, I don't add a lot of extra calories unless it is a day of my long run. I walk 35-45 minutes most days at a moderate pace but really don't even count those calories used. I've decided I will be adding enough calories to cover what my garmin watch says I used for my runs but I want those calories to be the best to help my running and with the weight loss.
As for how many calories did I cut? I have no idea. I never counted calories before I started this. Eating healthy has never been in my vocabulary. My motto "I run so I can eat" lol0 -
Are you eating back at lest a portion of your exercise calories?
MFP is set up so that you ad your exercise calories to your basic calories that have the required deficit (your 1280).
So 1280+at least a percentage of your exercise calories.
I personally would be bad tempered or napping all day if I didn't take in extra nutrition for exercise.
Cheers, h.0 -
I personally cant eat before a run. Choc milk I have heard is great afterwards. When I did a 12.6km run I had one before and afterwards (skim milk) and no issues with dizzyness. I have on occasion experienced dizziness while running but I live in the tropics so its usually been a heat issue as opposed to a nutrition issue.0
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I feel pretty good unless I'm trying to run then I realize I need more intake. I want those calories to be good running fuel but also help with my weight loss desire. Any suggestions is appreciated.0
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tgilmore16 wrote: »I run about the same amount as you. What works for me is about 4 oz of 100% orange juice and one slice of wheat bread toasted with cottage cheese and a spoon of preserves. I do have to give it about an hour to digest before starting the long run. I got this from The Racing Weight cookbook.
Thanks. My daughter likes to eat cottage cheese after her runs but I've never tried it. I'll give it a shot. I eat similar to the other items.
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You either need to eat back a portion of your exercise calories, or calculate your TDEE including your runs/workouts and subtract from there. You are not eating enough.0
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Thanks for the suggestions.Maybe try one of those energy gu gels before or mid run, they won't add too many extra calories. But, otherwise it sounds like maybe you really aren't doing well with the decrease in calories and need to increase them slightly or arleast on the days you run.
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I've tried chocolate milk before and after runs and causes too much stomach issues. Not sure why. Occasionly have had some lactose issues but not consistently. Maybe with that and running is too much. The dizziness tends to be going up hills, little too much work for the lack of calories.thunder1982 wrote: »I personally cant eat before a run. Choc milk I have heard is great afterwards. When I did a 12.6km run I had one before and afterwards (skim milk) and no issues with dizzyness. I have on occasion experienced dizziness while running but I live in the tropics so its usually been a heat issue as opposed to a nutrition issue.
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Looking for good suggestions that help my running but also help with weight loss.arditarose wrote: »You either need to eat back a portion of your exercise calories, or calculate your TDEE including your runs/workouts and subtract from there. You are not eating enough.
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beckygreene83 wrote: »
Looking for good suggestions that help my running but also help with weight loss.arditarose wrote: »You either need to eat back a portion of your exercise calories, or calculate your TDEE including your runs/workouts and subtract from there. You are not eating enough.
Good thing I gave you one. MFP gives you a deficit already. When you burn extra calories, you need to eat them back. It is the NEAT method.0 -
beckygreene83 wrote: »
Looking for good suggestions that help my running but also help with weight loss.arditarose wrote: »You either need to eat back a portion of your exercise calories, or calculate your TDEE including your runs/workouts and subtract from there. You are not eating enough.
It's actually a pretty good suggestion, I manually set mine based on TDEE though I do a little eat back when I have extra exertion on a day. Steady loss since just after Christmas.0 -
1280 calories while working out that much is not enough. If you want to improve your running you need to lower your expectations on how fast you want to lose weight. You can't maintain a good running regime while trying to aggressively lose weight. I'm 5' and 1200 calories is not enough to fuel me most days, you need to up your calories (it would probably benefit you to calculate your TDEE).0
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chandanista wrote: »beckygreene83 wrote: »
Looking for good suggestions that help my running but also help with weight loss.arditarose wrote: »You either need to eat back a portion of your exercise calories, or calculate your TDEE including your runs/workouts and subtract from there. You are not eating enough.
It's actually a pretty good suggestion, I manually set mine based on TDEE though I do a little eat back when I have extra exertion on a day. Steady loss since just after Christmas.
I agree the suggestion is good. I'm looking for food suggestions that would help me with increasing my calories to fuel my run but will help with continued weight loss. I don't have lots to lose but I need to get it down or will have too many to lose.0 -
Nikki10129 wrote: »1280 calories while working out that much is not enough. If you want to improve your running you need to lower your expectations on how fast you want to lose weight. You can't maintain a good running regime while trying to aggressively lose weight. I'm 5' and 1200 calories is not enough to fuel me most days, you need to up your calories (it would probably benefit you to calculate your TDEE).
You are right, I can't maintain the running. Left my daughter to run on her own the past few times. Looking for food suggestions that are great for helping my running as well as help with continued weight loss.0 -
beckygreene83 wrote: »Nikki10129 wrote: »1280 calories while working out that much is not enough. If you want to improve your running you need to lower your expectations on how fast you want to lose weight. You can't maintain a good running regime while trying to aggressively lose weight. I'm 5' and 1200 calories is not enough to fuel me most days, you need to up your calories (it would probably benefit you to calculate your TDEE).
You are right, I can't maintain the running. Left my daughter to run on her own the past few times. Looking for food suggestions that are great for helping my running as well as help with continued weight loss.
As far as weight loss goes, any foods are fine. I mean, as long as you are in a deficit and meeting your macro and micronutrient goals. As far as foods that better fuel you for runs...that's up to you. I don't do cardio so maybe other runners can suggest something for this.0 -
Banana's are great post run, and if you need a few extra calories slapping on some peanut butter never hurt anybody. As for pre-run, I can't eat anything heavy right before or it comes right back up, just the general, fuel up on some carbs before a big run, pasta, rice, toast and peanut butter.0
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Nikki10129 wrote: »Banana's are great post run, and if you need a few extra calories slapping on some peanut butter never hurt anybody. As for pre-run, I can't eat anything heavy right before or it comes right back up, just the general, fuel up on some carbs before a big run, pasta, rice, toast and peanut butter.
Banana and peanut butter is definitely one of my favorite that I have before my runs. I try to eat protein and carbs about an hour before I go run then additional carbs right before. On a long run I will usually have an apple or orange with me to keep me going.0 -
arditarose wrote: »beckygreene83 wrote: »Nikki10129 wrote: »1280 calories while working out that much is not enough. If you want to improve your running you need to lower your expectations on how fast you want to lose weight. You can't maintain a good running regime while trying to aggressively lose weight. I'm 5' and 1200 calories is not enough to fuel me most days, you need to up your calories (it would probably benefit you to calculate your TDEE).
You are right, I can't maintain the running. Left my daughter to run on her own the past few times. Looking for food suggestions that are great for helping my running as well as help with continued weight loss.
As far as weight loss goes, any foods are fine. I mean, as long as you are in a deficit and meeting your macro and micronutrient goals. As far as foods that better fuel you for runs...that's up to you. I don't do cardio so maybe other runners can suggest something for this.
thanks for the info0 -
I'm confused. Now it sounds like you know how to fuel your runs...you're just not eating enough in general.0
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arditarose wrote: »I'm confused. Now it sounds like you know how to fuel your runs...you're just not eating enough in general.
This, I don't think your issue is the what, it's the how much. I think you'll start seeing improvements once you start increasing the amount of food your eating, you can either do that by adding in extra meals or increasing portion sizes in the meals you eat. You seem to know what you're doing in terms of what to eat, you just aren't getting enough. Try eating more and see if that helps performance, it should.0 -
I've been struggling with the same thing. Not sure what the answer is, except to decrease the deficit. Some days, even a 500 calorie deficit is contributing to new feeling exhausted.
How is your sleep? Are you getting lots?0 -
beckygreene83 wrote: »Looking for good suggestions that help my running but also help with weight loss.
I'm a bit confused, so l summarize to show how I'm understanding your question:
Your daily calorie intake to lose 1 lb/week is 1280/day. On days that you run, you're sluggish and want to know what to eat to fuel your runs and lose weight. But you don't say whether you eat back some of the calories you burn on your run or whether you still eat 1280 calories that day.
On your run days, eat back half or 3/4 of the calories burned on your run to fuel the run. You'll still lose an average of 1 lb/week; the extra calories are just to fuel your run.
I like to eat about an hour before running. I eat things such as fruit (1-2 pieces) or a cereal/granola bar (Kashi makes good ones that are higher in fiber, lower in sugar) or a portion of nuts, rice crackers or roasted chickpeas.
Whatever you like to snack on and that isn't heavy in your stomach while you run will work. If you aren't consuming more than you burn on your run, you'll still lose 1 lb/week.
In summary:
- on run days, eat 1280 + 1/2-3/4 of your run calories
- on non-run days, eat 1280 calories.
If you're still hungry and sluggish in a couple of weeks while following this, you may need to eat more in general. MFP estimates what a person needs by the stats entered. It could be that your body burns more calories each day than the average and you have to adjust accordingly.
You'll find your way.0 -
beckygreene83 wrote: »Looking for good suggestions that help my running but also help with weight loss.
I'm a bit confused, so l summarize to show how I'm understanding your question:
Your daily calorie intake to lose 1 lb/week is 1280/day. On days that you run, you're sluggish and want to know what to eat to fuel your runs and lose weight. But you don't say whether you eat back some of the calories you burn on your run or whether you still eat 1280 calories that day.
On your run days, eat back half or 3/4 of the calories burned on your run to fuel the run. You'll still lose an average of 1 lb/week; the extra calories are just to fuel your run.
I like to eat about an hour before running. I eat things such as fruit (1-2 pieces) or a cereal/granola bar (Kashi makes good ones that are higher in fiber, lower in sugar) or a portion of nuts, rice crackers or roasted chickpeas.
Whatever you like to snack on and that isn't heavy in your stomach while you run will work. If you aren't consuming more than you burn on your run, you'll still lose 1 lb/week.
In summary:
- on run days, eat 1280 + 1/2-3/4 of your run calories
- on non-run days, eat 1280 calories.
If you're still hungry and sluggish in a couple of weeks while following this, you may need to eat more in general. MFP estimates what a person needs by the stats entered. It could be that your body burns more calories each day than the average and you have to adjust accordingly.
You'll find your way.
This is great info. Thank you.
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I'm surprised no one is pointing out that OP is set to lose 1lb a week, but claims not to have much to lose.
If you do not have much to lose, your weight loss goal should be set to .5lb per week, otherwise you will lose muscle mass among other things. Obviously you are experiencing the other things by runs suffering. Set your goal to .5lbs, eat back 50-85% of exercise calories, and you should see your endurance start to increase again. Same thing happens to me if I do not fuel my body before working out, but weight lifting. I end up having to deload sometimes up to 20lbs. So ensuring you get adequate nutrition is important beyond running.0 -
Do you lift weights? I have found that adding a couple days of compound lifts improved my shape over time, though I didn't lose weight (i.e., pounds) -0
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Fast digesting carbs are good to eat to fuel a run. If you eat foods before a run with too much fat and protein they will be slower to digest. Running gels works great but generally I only have those if I run over 6 miles. You said you were struggling with a 5K right? That is around 30-45 minutes of exercise which isn't that much considering what you're used to. You can either opt to eat a little more in general, fuel the workouts with more calories, or tone down the workouts (walk instead of run) until you reach your goal and increase your calories more.0
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What are you measurements OP? Maybe we could help you if we better understand where you are currently, and what your ultimate goals are. 1250 seems low to me...0
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