Easiest way to lose weight without diet change - More Mileage?

statz wrote:

No I was running 20 miles a day and still didn't lose the 8 pounds I wanted.

Add up all the fat you eat in a week and assume 90% of that is stored on your body. Fat you eat is the fat you wear. Dairy blows you up too and animal protein.

Not true. Excess calories of any sort result in excess body fat....not just fat calories.

Alan

FatinOhio wrote:

Hi. What is the recommended way to lost weight quickly, diet aside. More Mileage? or HIIT workouts?

How many miles do you need to run a week to achieve weight loss?

I am a 25 yr old female.

Keep it simple. You really will find success just thinking about calories in vs. calories burned and needing to burn more calories than you take in. So, in general, with exercises that burning more calories you will lose more weight. But even better, remove the need to burn the calories, eat less.

The simple problem, that everyone points out for you, is that it is far easier to take calories in than burn them. If you think of weight as time management, you can easily take in 2000 calories in 30 minutes but you will never be able to burn 2000 calories in 30 minutes. It will take about 2 hours of hard work to burn that 30 minutes of easy eating. And much much longer doing low intensity exercise like walking. It's a bad exchange. (Note: very rough estimates).

Everyone focuses on the back end, burning calories, when it's far more cost effective, in terms of time and effort, to just eat less. Most people will always have the time to eat too many calories but rarely have the time it takes to burn them all off. Eating less is just smart time management.

When I want to drop weight quickly I do Intermittent Fasting on easy/easy long run days. I typically ride 3-4lbs above my ideal race weight & this always helps me drop back down.

Example:

eat dinner night before by 6:00pm.

Wake up, drink 8 oz of water + 8 oz of water with electrolytes. Coffee.

Easy run (1 hour- keep your HR @ 135-140 for me this is a 7:15 pace but it is different for everyone ) or long run easy (90-120min carb depleted-see note below about how to fat fuel for these days)

Lunch @ 10-11ish (good carbs & protein--think sweet potato & chicken breast & broccoli or protein pancakes with a banana)

Snack @ 2 (get some healthy fat in here + carbs)

(Do something in the afternoon: 20-30 min of HIIT or Tabata or core or swimming or biking-pick something and get your metabolic rate firing again)

Dinner (healthy carbs, protein, healthy fats)

Note: sometimes I get hungry before bed especially if I ran a bit longer in the AM- I do a protein shake with some nut butter or coconut manna & it keeps me full overnight and helps me sleep.

Note (2): on planned fasted days I have woken up a bit shakey from hard workouts the day before or If I have a long carb depletion run I eat a bulletproof collegen bar, or half of one- it keeps me in a fat burning zone for my easy run but takes the edge off.

You really don't need tons of protein for running. I've found increasing my consumption of healthy fat and carbs is what helped me drop weight & body fat.

Just skip meals. Starvation mode is a myth. If you must eat junk, do it at night.

What kind of weight are we talking about here? Just being an average runner

reasonable eating shouldn't be an impediment to losing weight. Since you don't want change of diet , one would assume you feel your's is reasonable?

If you are talking about elite distance runner BF levels. Dropping 10 pounds or so below reasonable weight? like getting down to where it starts to bother even other runners? These is pretty serious stuff. I am sort of scared of it myself.

I know how to do it and you could probably figure that out, actually people have said how in various ways on this thread. How bad do you want it?

For super lean, I would do doubles and only eat one meal between runs, drink sufficient water tea and black coffee, and a very small amount of food and some coffee before the AM run/exercise if cross training. The double could be anything , run , walk, an hours yard work or more. Just do it when hunger starts to creep back in or has been on your mind for a few hours in the afternoon. One reasonable meal before bed. That's it with very little exception. At my age and gender below 10% BF I would gain weight occasionally, I think I would, but I haven't been there in a long time. Gaining some weight is something I do at least once a year already, more often if I get sick. Maybe 5-10 pounds if I get a cold and up to 15 pounds on a longer planned break.

Now you know wrote:

statz wrote:

No I was running 20 miles a day and still didn't lose the 8 pounds I wanted.

Add up all the fat you eat in a week and assume 90% of that is stored on your body. Fat you eat is the fat you wear. Dairy blows you up too and animal protein.

This is one of the real hazards of seeking advice on anonymous message boards, you get advice this incredibly stupid.

Gee, and I was just about to suggest taking meth as a good way to lose weight (and teeth.)

Never mind.

FatinOhio wrote:

Mike Micheaux wrote:

1. Take a piece of tape

2. Place tape over your mouth

3. Stop eating Twinkies

i'll stuff a twinkie in your mouth.

Kinky!

1. Sleep more

2. Move to a sunnier/hotter climate

3. Meth (does that count as diet?)

4. Eat the same food but move meals up an hour so longer time for empty stomach before bed

5. DNP

6. If ferritin is low take iron as this will also boost metabolism via more sensitive thyroid and more oxygen utilization

7. Increase volume of exercise