Going to focus only on losing weight for the next few weeks, what's the best way to go about doing it?

More important than any amount of exercise...you need to have a deficit of your calorie intake. Otherwise, you won't lose weight, no matter how much you run. If you are a masters runner, deficit = hungry most of the time, good luck, its not an easy thing to do.

Small but sustainable calorie deficit. Cut out extras first if you haven't already - no junk food, no booze.

Adding doubles would increase the total number of calories you burn in a day (obviously) but it probably won't have an appreciable effect on your resting metabolism.

Pour black pepper on your veges at night. Seems to work. Cut back on fats & sugars. Do a core work out first thing each morning.

Subway Surfers Addiction wrote:

Do a core work out first thing each morning.

Does being on top during lovemaking count?

Eat less. Exercise more.

I'm in a similar situation. I'm trying to lose 15 lbs to run a marathon in march. I started at 165 and now I'm at 155. I have 5 to go. For me it has been essential to eat meals which are high in protein to keep as much of my muscle as possible since muscle burns fat.

For breakfast I usually eat a half of cup of oats with a banana or an apple. For lunch I like Kinoa with chicken and vegetable. I drink lots water, for snacks I eat fruit and at dinner time I will have something like rice and beans with a slice of bread. I have cut out the junk food like cookies, chocolate, beer, chips etc.

You must supplement your running with some type of weight training program or strength program. After my runs, I like to stop by the gym to lift a little on most days. For me, it makes my body feel stronger, my legs more powerful and my core feels solid.

In 3 weeks I have lost 2 inches off my waist and my six pack is starting to come in nicely. At 36, I haven't had this body since I was 21 years old. I'm loving it.

I lost 34 lbs in 3 months by following Kris Gethin's 12 week program on Bodybuilding.com...it's free. If you follow just his diet, strictly, and run you should lose the weight.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

Also, look into intermediate fasting.

I lost 7 lbs. in 3 weeks or 4% of my body weight in 3 weeks just by cutting out the main course of my dinner and having a big lunch. Not much exercise.

when you're hungry don't eat

Got a good weight or bodyweight routine?

As a runner who cuts down yearly for track from 170 to 160, I have a few suggestions. I'm young and my metabolism is still rapid, so it isn't that challenging, but the amount of running normally makes no difference on the speed in which I lose weight, whether I'm running 40 miles/week or 60 miles/week.

1) Drink LOTS of Water, no other beverages, they are empty calories

2) Before most meals, drink 16+ ounces of water to feel fuller earlier.

3) Eat a full 3 meals a day, enough to not snack in between.

4) Do not snack, as to create a small calorie deficit

5) Get good sleep

It is all about eating, and not about the amount you're running, however, I have found that once I move from base training to faster workouts, the pounds drop faster.

I can normally, if I stay on schedule and disciplined in my eating, lose the 10 lbs in 2 weeks.

Solid bits of advice, but I am definitely an advocate for snacking. It keeps me from getting really hungry throughout the day.

In short, it is all about the caloric deficit. A 500 calorie per day deficit means losing one pound per week (although it will not be that linear in the short term).

Use a food tracker app (I use myfitnesspal) to track your calories in and out and run that deficit. It is pretty much that simple.

Now, in order to run that deficit and feel good, consider a few things, many of which have already been stated on here:

- You may want to focus on consuming a higher ration of protein than you have in the past. Protein tends to leave you feeling pretty full as compared to carbs. I usually end up with about 50/30/20 breakdown between carbs/protein/fat respectively.

- Stick with water and other unsweetened drinks.

One thing that will happen if you change your calorie consumption ratio to be higher in protein and switch over exclusively to water is that you will probably drop a bit of water weight early on, as the processing of proteins causes you to expel more water, and the increased amount of water you consume signals your body that you don't have to worry about holding on to too much water since water is readily available.

- Focus on high fiber foods, particularly fresh fruits and vegetables. Fiber tends to make you feel fuller.

- Prepare your own food. Aside from avoiding all kinds of crap that restaurants put into food, when you prepare your own food, you know exactly what is going into it, and can control it yourself.

- Spices are your friends. If you are doing this right, you will end up limiting the sauces, butter and oils you normally find in most meals. That does not mean your food has to be bland. It jus means the flavor will come from herbs and spices rather than fats. Also, spicy foods do actually take more caloric energy to process and make you feel fuller. So pull out that Tabasco - it has no calories in it and it will jump start that metabolism.

Intermittent fasting. More testosterone, growth hormone, fat loss.

cmmid wrote:

1) Drink LOTS of Water, no other beverages, they are empty calories

People always say this and it couldn't be more incorrect. Booze isn't empty, it has alcohol in it. Alcohol makes you feel great.

Go Paleo. Keep it strict for 2 weeks then start adding healthy grains like brown rice.

It helped me get back into decent shape(for me at least) I was 192 and dropped to 178 in 7 or 8weeks.

Now I just got to start actually training more than 25mpw.

Yeah diet is #1. Cut out all caloric drinks, sauces (easy way to cut out 100+ cals if you are using a lot of butter,cream sauce, sour cream etc), up your protein a bit and lower your carb intake. Don't go crazy and eat 1,000 calories a day while running 10+ miles. It will work for a few days, but then you will go crazy and eat everything in sight. I did two runs a day when I was trying to drop weight. Apart from the fact that it burned calories, I think it helped me from eating a ton of junk as I didn't want to eat some greasy burger then have to go run in an hour.

It's telling that almost all real runners (yeah, I'm talking about you clowns on this board) fundamentally understand that losing weight isn't about exercising more, it's about controlling diet. Non-runners think they need to start running to lose weight. You can't out-excercise a poor diet.

I dropped about 25 lbs over 6 months this year, from 170 to 145. Agree with most people here. Cut out all junk food, cut way back on beer (from maybe 12 per week to 2 per week) reduced meal size, no snacks, more protein-oriented meals. Also, added weight lifting - focused especially on legs where the big muscles of the body are. Oh, and started running again. That last one might just have helped!

Felt hungry most of the time but it worked. Haven't dropped any more weight, although 135-140 was my PR racing weight, but I've sort of let the diet go somewhat. Still, I haven't gained anything back (and I'm mid-30s now so it's going to be hard to get down to age 20 weight no matter what).

Binge, then purge when feeling g real hungry.

Do a juice cleanse, coupled with diuretics.