Is running making me fat?
wildshrubbery
Posts: 10 Member
I'm not saying running is making me fat but it isn't NOT making me fat.
I started working out spring 2015, primarily weight training, but my lifts never really got heavy (I don't think I like the concept of max weight/one-three rep). By November 2016 I was thinner than I've been since 2002 at 135 lbs, I was 3-5 lbs UNDER what I would consider ideal for me. My boyfriend and friends were concerned I wasn't eating enough. I was eating 900 calories before lunch. I must have cleared 2500 daily, but I wasn't counting because I didn't need to.
I started running in January because I wanted to ease my way into OCR and I've never really been a strong runner (I mean I was lazy, I didn't even TRY to make a 10 minute mile in high school). I started gaining weight. By February I had put on nearly 5 lbs. I started skipping more and more lifting days in favor of running and other cardio, trying to sweat off the excess weight. My weight has been all over the place, I might be able to fight it down with intense vigor, but then it climbs right back up. I was up to 152 last week (though I am down to 149 by end of this week).
It's NOT muscle gains in case you think it might be. It's clearly body fat. You can tell by the way it feels when you touch it haha.
I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases, but being anxious about the fat, it's nearly impossible for me to bring myself to do anything OTHER than run when I get to the gym.
Help.
Please .
Also I think it's ironic that this calorie tracker gives literally zero points for weight training, only cardio. Like they could at least give a low-ball estimate, Can I have *15* calorie points for my squats?
Edit - I have been zeroing in on my diet/calorie intake more and more, the more stressed I get about the weight gain. I just started with this (myfitnesspal) app to track as accurately as possible. I tracked every bite and minutes running, my netcals For Mon-Wed were 896, 1695, and 1390 respectively. My run on Monday was long, gave me lots of +credits (absolute intake 1923, 2106 and 2029).
Yes I agree that 152 to 149 is a normal weight fluctuation but the overall TREND is upward. I've gained apx 15 lbs in the past 12 months.
I started working out spring 2015, primarily weight training, but my lifts never really got heavy (I don't think I like the concept of max weight/one-three rep). By November 2016 I was thinner than I've been since 2002 at 135 lbs, I was 3-5 lbs UNDER what I would consider ideal for me. My boyfriend and friends were concerned I wasn't eating enough. I was eating 900 calories before lunch. I must have cleared 2500 daily, but I wasn't counting because I didn't need to.
I started running in January because I wanted to ease my way into OCR and I've never really been a strong runner (I mean I was lazy, I didn't even TRY to make a 10 minute mile in high school). I started gaining weight. By February I had put on nearly 5 lbs. I started skipping more and more lifting days in favor of running and other cardio, trying to sweat off the excess weight. My weight has been all over the place, I might be able to fight it down with intense vigor, but then it climbs right back up. I was up to 152 last week (though I am down to 149 by end of this week).
It's NOT muscle gains in case you think it might be. It's clearly body fat. You can tell by the way it feels when you touch it haha.
I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases, but being anxious about the fat, it's nearly impossible for me to bring myself to do anything OTHER than run when I get to the gym.
Help.
Please .
Also I think it's ironic that this calorie tracker gives literally zero points for weight training, only cardio. Like they could at least give a low-ball estimate, Can I have *15* calorie points for my squats?
Edit - I have been zeroing in on my diet/calorie intake more and more, the more stressed I get about the weight gain. I just started with this (myfitnesspal) app to track as accurately as possible. I tracked every bite and minutes running, my netcals For Mon-Wed were 896, 1695, and 1390 respectively. My run on Monday was long, gave me lots of +credits (absolute intake 1923, 2106 and 2029).
Yes I agree that 152 to 149 is a normal weight fluctuation but the overall TREND is upward. I've gained apx 15 lbs in the past 12 months.
3
Replies
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How do you track your food intake? Do you count calories? You are a perfect example of not being able to outrun your diet. Simply put, you are gaining weight because you are eating at a calorie surplus.
I would suggest reading some of the sticky threads in this forum, setting your weight/calorie goals using the MFP tool, and using a food scale to weigh your portions.7 -
wildshrubbery wrote: »Also I think it's ironic that this calorie tracker gives literally zero points for weight training, only cardio. Like they could at least give a low-ball estimate, Can I have *15* calorie points for my squats?
No but if you log the duration of your "strength training" in the correct part of your diary (the CV part) you will get a calorie estimate based on your METS and current weight.6 -
typically the cardio/weight gain cycle is because it tends to make you hungrier, so you eat more food which contributes to weight gain
tracking your food intake - cardio or weight lifting is critical to losing weight - you didn't mention how you are doing on that in your post...
also remember that weight fluctuations - your 152 to 149 is easily within the realm of normal weight fluctuations. Are you using a trending app to help you see if you are trending up or down? (libra or happyweight are 2 that are recommended)4 -
Log strength training under cardio...1
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Exercise doesn't default to fat/weight loss. If it did, people who exercise regularly and try to maintain their weight would eventually drop dead.
If you're more or less maintaining your weight, you're eating maintenance calories.3 -
Whats your goal? Just to run and stay at the same weight? Do you count now?0
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You don't mention your diet at all. That's where your problem lies. You're overeating.9
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wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.5 -
It's not making you fat. If you're gaining weight, it's simply because you're eating more than your expending.
Weight loss is done all in the kitchen. Exercise is only a minor part of it. Weight lifting barely burns anything and even running doesn't do too much all things considered. Exercise is critical for fitness, not so much for weight loss.
I run 4-5 times per week for an average of about 25 miles per week. I barely burn 2700 calories through running per week and that's with a pretty decent load as far as recreational runners go.
Assuming I didn't eat back my running calories, running would contribute a pound of weight loss every 9-10 days. Diet alone can deliver 3 times that amount.5 -
I lost weight before doing a mix of cardio and lifting. I did like weight lifting, but primarily p90x, and some Jillian micheals and had great success with it, hit my goal felt great at 136lbs
I have since gained it all back, up to 172lbs, lost down to 165, and started training for marathons in March of this year. I have ran 2 marathons (july and sepember) and the only weight I lost was when I tried a plant based diet, I managed to stay about 160, lost no weight from running, still have a pudgy belly, ect, but also wasnt the best tracking my food either.
Now Im doing IF 16:8 and incorporating lifting into my routine and am down to 157 already in just October. Lifting is 100% the best thing you can add to your routine, and it does not need to be like super heavy lifting either, but weight training will help tons.4 -
So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.12 -
Consuming more calories than you burn is what causes fat gain/weight gain. You said weight has been all over the place, does this mean you lose gain the same weight over and over gain? This sounds like maintaining weight with normal daily fluctuations.
Have you tracked your calorie intake here or else where?1 -
stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:0 -
TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real.
So real. 3 -
fitoverfortymom wrote: »TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real. So real.
2 half marathons this year have proved that the runger is real!1 -
TavistockToad wrote: »fitoverfortymom wrote: »TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real. So real.
2 half marathons this year have proved that the runger is real!
not as real as swimger...just saying!4 -
stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
Yup. The running is making your extra hungry. You might have even been justifying overeating (I ran today, so I can have a milkshake). If you are gaining fat you are eating more than you are burning.
And look for weight training under cardio exercises. For me 30min of lifting = 100 calories.
ALSO, you don't need to lift 1 to 3 reps to be "lifting heavy". If you are increasing your weights regularly and the last rep or so is pretty darn hard on each lifting, you are lifting "heavy".0 -
deannalfisher wrote: »TavistockToad wrote: »fitoverfortymom wrote: »TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real. So real.
2 half marathons this year have proved that the runger is real!
not as real as swimger...just saying!
Man, I don't know. I can control swimger and don't really feel it, but the day after a half? I want to eat everything in the world, and am a very sad panda when I realize that I can't.0 -
wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.
You'd think right. But I was eating more when I was skinnier than I wanted to be. My overall suspicion is that my blood-sugar is a little on the volatile side (I might be borderline diabetic as I had gestational diabetes with one of my three pregnancies)
I've read that intense cardio burns up all your blood sugar causing insulin spikes that block bodyfat metabolism and trigger your body to store fat as much as possible.
"High Insulin Levels Stop Fat Loss and Cause Weight Gain. It is impossible to have high levels of insulin in your system while burning fat at the same time"15 -
collectingblues wrote: »deannalfisher wrote: »TavistockToad wrote: »fitoverfortymom wrote: »TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real. So real.
2 half marathons this year have proved that the runger is real!
not as real as swimger...just saying!
Man, I don't know. I can control swimger and don't really feel it, but the day after a half? I want to eat everything in the world, and am a very sad panda when I realize that I can't.
as long as i eat after a race - typically a smoothie is my go-to - then i'm good on the post-race runger...swimming (especially if its a distance swim) - all bets are off0 -
wildshrubbery wrote: »Is running making me fat? . . .
No. Taking in more calories than you're using is the issue. Cut your calorie intake.
0 -
Are you maintaining a caloric deficit?
If yes, then no.
If no, then no.
The only thing making you fat is an excess of calories.0 -
wildshrubbery wrote: »wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.
You'd think right. But I was eating more when I was skinnier than I wanted to be. My overall suspicion is that my blood-sugar is a little on the volatile side (I might be borderline diabetic as I had gestational diabetes with one of my three pregnancies)
I've read that intense cardio burns up all your blood sugar causing insulin spikes that block bodyfat metabolism and trigger your body to store fat as much as possible.
"High Insulin Levels Stop Fat Loss and Cause Weight Gain. It is impossible to have high levels of insulin in your system while burning fat at the same time"
As a type 1 diabetic who has to control the blood sugar + insulin combo very carefully, I can tell you that's not how that works at all. A decrease in blood sugar doesn't cause your insulin to spike -- your body would never send out *more* of a hypoglycemic agent to move non-existent blood sugar into the cells.
Yes, your muscles are needing and moving more of that glucose during that time, but your body isn't releasing more insulin to deal with that.
Stop trying to justify. You're likely overeating, if you're not tracking what you're eating. It's really easy to do after intense/distance cardio *if* you aren't keeping things in check.
8 -
Consuming more calories than you burn is what causes fat gain/weight gain. You said weight has been all over the place, does this mean you lose gain the same weight over and over gain? This sounds like maintaining weight with normal daily fluctuations.
Have you tracked your calorie intake here or else where?
I edited the OP to include diet info. I JUST started using this to track as accurately as possible instead of keeping a running tab of estimates in my head (and I'm well aware of the pitfalls of guesstimating, so I'm not inclined to guess that a 350 calorie muffin is 150 calories).
But I am certain I was eating more last year. I used to bring 900 calories worth of 'Sunrise Energy Bars' in a ziplock bag to eat at my desk before lunch, eat what was usually a potato/rice-based lunch leftover from my potato/rice-based dinner, And eat some other recklessly calorie-laden dinner.
Now I'm counting and restricting and stressing and getting fat.3 -
wildshrubbery wrote: »wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.
You'd think right. But I was eating more when I was skinnier than I wanted to be. My overall suspicion is that my blood-sugar is a little on the volatile side (I might be borderline diabetic as I had gestational diabetes with one of my three pregnancies)
I've read that intense cardio burns up all your blood sugar causing insulin spikes that block bodyfat metabolism and trigger your body to store fat as much as possible.
"High Insulin Levels Stop Fat Loss and Cause Weight Gain. It is impossible to have high levels of insulin in your system while burning fat at the same time"
Are you logging accurately and consistently now? Were you logging accurately and consistently then? Are you eating back your exercise calories?
Get a food scale and use it while focusing on getting your food log as accurately as possible for at least 2-3 weeks. Double check that you are using correct entries in the database (many are user entered and wrong). If you are eating back all your exercise calories, it's possible they are overestimated.
It sounds like you have been stressing over this for awhile. It might not be a bad idea to first take a couple of weeks, eat maintenance calories and dial back the exercise. Just take it easy for a couple of weeks and don't think about your weight. You ARE eating too much - calories determine weight gain and loss. Insulin spikes don't trigger fat storage if you are eating in a deficit, your body can't store energy it doesn't have. Hang in there, and good luck!3 -
wildshrubbery wrote: »wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.
You'd think right. But I was eating more when I was skinnier than I wanted to be. My overall suspicion is that my blood-sugar is a little on the volatile side (I might be borderline diabetic as I had gestational diabetes with one of my three pregnancies)
I've read that intense cardio burns up all your blood sugar causing insulin spikes that block bodyfat metabolism and trigger your body to store fat as much as possible.
"High Insulin Levels Stop Fat Loss and Cause Weight Gain. It is impossible to have high levels of insulin in your system while burning fat at the same time"
I have exercise induced hyperglycemia (blood sugar levels well over 200, sometimes 300 during long runs). My levels are all otherwise normal (and return to normal after I stop exercising). I just trained for and ran a 17 mile race. I lost weight when I ate less than my TDEE, I gained when I ate more. The runger is real-and especially pronounced when my long runs hit the 10-12 mile range. Beyond that, I was eating 6,000+ calories on long run days and was still hungry. If you weren’t tracking your intake before you are going entirely on perception. My perception is that my 6,000+ days were maybe 3500. Thankfully, I was tracking and I ended up banking some calories during the week so my higher intake days didn’t leave me in a calorie surplus because the hunger was out of control. Go get your blood sugar checked and what not, but I’m thinking getting your intake levels in check will solve your issues.
Also-I know it’s been addressed above, but you probably want to research how blood sugar and insulin work. What you mentioned is kind of not how that works. You’re wanting to blame something that doesn’t happen.
5 -
deannalfisher wrote: »TavistockToad wrote: »fitoverfortymom wrote: »TavistockToad wrote: »stanmann571 wrote: »So you're getting Rungry, and overeating and not logging.
Copy all.
Track your intake and you'll go right back down.
I feel like this post was directed at me :laugh:
Runger is real. So real.
2 half marathons this year have proved that the runger is real!
not as real as swimger...just saying!
That alone I think would keep me from a tri. Holy cow. I would eat my own limbs.2 -
Duck_Puddle wrote: »wildshrubbery wrote: »wildshrubbery wrote: »I'm losing my mind. I feel like it's obviously a vicious cycle of too intense of cardio somehow exacerbating body fat increases,
Simply eating too much is the most obvious cause.
You'd think right. But I was eating more when I was skinnier than I wanted to be. My overall suspicion is that my blood-sugar is a little on the volatile side (I might be borderline diabetic as I had gestational diabetes with one of my three pregnancies)
I've read that intense cardio burns up all your blood sugar causing insulin spikes that block bodyfat metabolism and trigger your body to store fat as much as possible.
"High Insulin Levels Stop Fat Loss and Cause Weight Gain. It is impossible to have high levels of insulin in your system while burning fat at the same time"
I have exercise induced hyperglycemia (blood sugar levels well over 200, sometimes 300 during long runs). My levels are all otherwise normal (and return to normal after I stop exercising). I just trained for and ran a 17 mile race. I lost weight when I ate less than my TDEE, I gained when I ate more. The runger is real-and especially pronounced when my long runs hit the 10-12 mile range. Beyond that, I was eating 6,000+ calories on long run days and was still hungry. If you weren’t tracking your intake before you are going entirely on perception. My perception is that my 6,000+ days were maybe 3500. Thankfully, I was tracking and I ended up banking some calories during the week so my higher intake days didn’t leave me in a calorie surplus because the hunger was out of control. Go get your blood sugar checked and what not, but I’m thinking getting your intake levels in check will solve your issues.
Yep, 10 miles plus is my trigger point for crazy runger too!0 -
wildshrubbery wrote: »Consuming more calories than you burn is what causes fat gain/weight gain. You said weight has been all over the place, does this mean you lose gain the same weight over and over gain? This sounds like maintaining weight with normal daily fluctuations.
Have you tracked your calorie intake here or else where?
I edited the OP to include diet info. I JUST started using this to track as accurately as possible instead of keeping a running tab of estimates in my head (and I'm well aware of the pitfalls of guesstimating, so I'm not inclined to guess that a 350 calorie muffin is 150 calories).
But I am certain I was eating more last year. I used to bring 900 calories worth of 'Sunrise Energy Bars' in a ziplock bag to eat at my desk before lunch, eat what was usually a potato/rice-based lunch leftover from my potato/rice-based dinner, And eat some other recklessly calorie-laden dinner.
Now I'm counting and restricting and stressing and getting fat.
It doesn't matter what you were eating last year, what matters is weighing, logging and tracking what you're eating now.7 -
Did you want us to tell you to stop running and you'll lose weight again? You could try it and see. Add your lifting back in. Track your calories.
Also this: "being anxious about the fat, it's nearly impossible for me to bring myself to do anything OTHER than run when I get to the gym." doesn't sound particularly healthy. Gaining a little bit of fat, whatever the reason, isn't that big of a deal. Nothing to get overly anxious about.7
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