Getting back into running/ Trying to lose weight

Returning Rinner wrote:

Hi. I'm a female runner who is trying to get back into shape. The last time I ran regularly was in high school and in early college. For the past few months, I'm been building up my stamina and reducing my time. I now run about 20 miles a week.

My weight has not budged. If anything, I'm up a couple of pounds. I am hungrier than ever. I'm a big pasta and other carb eater, and I have a bit of a sweet tooth.

I'd like to lose about 15 lbs.

Start by reducing the carbs.

I'm been trying to reduce them, but I'm so hungry after running. Any suggestions.

Also, I should add that I'm 5'7", 154.

Your BMI is at the right edge of "normal".

You may be building new muscle mass in the first few months that you have started running regularly, and this can put on pounds of weight (for a good reason). Keep running regularly, increase your mileage gradually, and watch what you eat. Cut out empty calories from alcohol, soda, sweets. I wouldn't cut back on carbs as you need these for energy, but focus on complex carbs. Try to eat a lot of produce to curb hunger for other foods. Eat more earlier in the day and less later in the day. Drink plenty of water throughout the day including after running. Try this for 2-3 months and see if your fitness improves and/or your BMI improves.

Thanks for the advice. I will follow it.

Yes, I know my BMI is still within normal range, but I feel chubby. I still have much more fat, especially around my belly, than I would like to have.

Same issue for me that was cured by:

-eliminate the carbs that are making you sick yes sick.I gave up foods with wheat flour like breads chips pastries bagels. I also cut way back on sugar.

-do not eat until late in the day then make your "break fast" high in fat and protein. Then eat your carbs a few hours later.

Also stay away from red meat except say one or two times a month if you like it then really treat yourself to a large portion.

Google red meat gut bacteria and atherosclerosis

https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=red+meat+gut+bacteria+and+atherosclerosis&spell=1

also stay away from eggs same reason as red meat

once a month or so I eat a dozen eggs over a couple of days

use extra virgin olive oil and eat lots of greens

some fruit but not too much

fish a few times a week

beans

whole grain organic rice

Results for me were pretty fast I lost weight without calorie counting.

The real big eye opener was my fasting blood glucose(everyone should have a blood glucose meter) went from 105 to 80. By fasting I mean 12 hours. After 16 hours with the last 6 to 8 hours being very active my blood glucose pegs is between 70 and 75 without feeling of hunger actually high energy levels are the norm.

I believe my approach trained my body to better utilize stored fats as fuel.

After many years on this diet I went back to my old crappy high carb diet and gained all my fat back plus some more felt unsatisfied after eating ect ect. Now I am back on track and hoping this has been my last indulgences because it is hard to get to the above point it is making a severe lifestyle change .

What ever you do good luck.

Carl Spackler wrote:

Your BMI is at the right edge of "normal".

You may be building new muscle mass in the first few months that you have started running regularly, and this can put on pounds of weight (for a good reason). Keep running regularly, increase your mileage gradually, and watch what you eat. Cut out empty calories from alcohol, soda, sweets. I wouldn't cut back on carbs as you need these for energy, but focus on complex carbs. Try to eat a lot of produce to curb hunger for other foods. Eat more earlier in the day and less later in the day. Drink plenty of water throughout the day including after running. Try this for 2-3 months and see if your fitness improves and/or your BMI improves.

Why eat more food earlier in the day?

Charlie wrote:

-do not eat until late in the day then make your "break fast" high in fat and protein. Then eat your carbs a few hours later.

I'm curious as what eating a breakfast of fat and protein first before carbs?

Whether you believe in it or not try going gluten free. It makes you actually think about what you're putting in your body. It's easy now a days if you're serious about it. And for the love of god, eat saturated fats, it's what your body needs.

Fmfjffjfj wrote:

Charlie wrote:

-do not eat until late in the day then make your "break fast" high in fat and protein. Then eat your carbs a few hours later.

I'm curious as what eating a breakfast of fat and protein first before carbs?

No idea give it a try experiments of one is what we all do

There is some evidence that backs up skipping the early meal but not as extreme as what works for me

a few snippets

"When you exercise (after fasting), your adrenalin is high and your insulin is low," said Peter Hespel, a professor of exercise physiology at the University of Leuven in Belgium. "That ratio is favorable for your muscles to oxidize (break down) more fatty acids." Hespel said that people who exercise without having eaten burn more fat than they would if they had grabbed a bite beforehand

Though he and colleagues have primarily studied the effects of exercising without eating in young, healthy people, he thinks the method could also help people with problems like diabetes. Because exercising without eating produces muscles that are better at absorbing glucose — which is important for preventing diabetes — Hespel theorized the strategy would also help diabetics control their insulin levels

Fasting for as little as three days can regenerate the entire immune system, even in the elderly, scientists have found in a breakthrough described as "remarkable".

Then you get to CRON calorie reduced optimal nutrition

bottom line throw out all the bs we have been fed over the last 40 years and with the help of the internet and your willingness to think and do for yourself improve the quality of your health.

Returning Rinner wrote:

I'm been trying to reduce them, but I'm so hungry after running. Any suggestions.

Also, I should add that I'm 5'7", 154.

Reduce, but don't eliminate the carbs. Post-run is a good time to eat them -- at least, this is starting to work for me. Full-fat greek yogurt and a banana is often my post-run food.

Thanks!

How long have you been at it?

Start counting calories. If you eat 500 calories under what your body needs to maintain its weight, then you'll lose a pound a week. I wouldn't recommend trying to lose more than two pounds a week, because otherwise you'll also lose a lot of muscle mass along with fat.

Here's a good resource:http://scoobysworkshop.com/calorie-calculator/

Keep your carbs at 50% of your calories, because otherwise you'll feel tired all of the time.

Make sure to eat healthy foods to meet your calorie goals, and while counting calories may seem tedious, you'll get used to it pretty quick.

Drink lots of water too.