ten more pounds to lose, constantly hungry. tips?

Don't try to loose any more weight.

More protein

More spicy foods which are more filling per calorie

any reason? I feel like everyone on here thinks Allie Kieffer needs to lose weight and I am built very similar to her height and weight wise

boulder babe wrote:

any reason? I feel like everyone on here thinks Allie Kieffer needs to lose weight and I am built very similar to her height and weight wise

A few reasons, main one is that being too lean increases your chances of injury. And the people that say Allie needs to loose weight are men with body dysmorphia that are underweight and probably run slower than her.

Ritzenhein crackers wrote:

boulder babe wrote:

any reason? I feel like everyone on here thinks Allie Kieffer needs to lose weight and I am built very similar to her height and weight wise

A few reasons, main one is that being too lean increases your chances of injury. And the people that say Allie needs to loose weight are men with body dysmorphia that are underweight and probably run slower than her.

Agree. Your height, weight and bf% are all quite good. Sure, you might be able to lean out some more. But I don't think it would be worth it.

Instead, keep eating healthy and training. See what happens when you go for a quicker 10k with a bit more serious training. I'm guessing you either find a really nice weight for you and stop worrying about it, or you surprise yourself and still end up losing a pound or two. But you're better off chasing performance rather than weight stats. Yes, they are connected, but since you are at a healthy weight, just focus on performance.

Go see a registered dietitian/nutritionist and go over your diet with them. Also, find out what your body fat % is using a bod pod or something of comparable reliability.

If you are hungry all the time, you need to change something quickly. All that is happening is that your metabolism is adapting to not getting enough calories. When you give in and go back to a normal diet, you will gain all the weight back and then some because your body has adapted to the calorie deficit. If you really want to get lean for your running and be able to sustain that, you need to stay away from counting calories/starving yourself. People who do that almost always end up weighing more than they did when they started dieting. And the risk of developing an eating disorder is also very real.

The best way to get lean for running is to gradually build up your mileage and to do some work in the gym to get strong, all while eating well and never forcing yourself to go hungry.

Don’t keep yourself hungry for long periods of time. This absolutely wrecks your metabolism and makes life miserable. I wanted to lose about ten pounds last track season so I simply ate less and continued running 60-70 MPW. I was getting about 2300 calories a day and staying pretty hungry in between meals. I lost the weight but also gained so many stomach issues that came with the loss of a high metabolism. I still can’t eat a thing 4-5 hours within even an easy run. If you are hungry but want to lose weight, eat some apples or something. You won’t gain weight from fruit, no matter the calories. I do believe that lighter is faster but only if you’re still enjoying running and have a healthy body.

There is a lot of good advice on here and I appreciate it, thanks guys. I guess it’s hard for me to get over feeling flabby and overweight. I don’t have that lean look most runners have. I am actually pretty muscular and strong because I lift regularly but you cannot see any cut because of my body fat. I want the confidence that comes with looking fit and being able to compete in a sportsbra

You might increase protein a bit and lower carbs.

You can also count calories if you want to be serious about it.

I’d just keep working hard and get good sleep. No alcohol except weekend. Drink coffee daily.

Ritzenhein crackers wrote:

boulder babe wrote:

any reason? I feel like everyone on here thinks Allie Kieffer needs to lose weight and I am built very similar to her height and weight wise

A few reasons, main one is that being too lean increases your chances of injury. And the people that say Allie needs to loose weight are men with body dysmorphia that are underweight and probably run slower than her.

Truth

boulder babe wrote:

;.... I recently ran a 39 min 10k on not very high mileage, ......

Right there is your answer. Focus on increasing your mileage and improving your running and odds are high that you should naturally hit a weight "sweet spot" that is right for you. Now if someone is doing decent mileage and still has questions about extra weight, then we may talk about what steps to take (if any, it may just be what's right for their particular body).

Good luck with your running!!

I think women need to be a lot more careful than men do with regards to weight. Too lean for a women can lead to a litany of problems. If you were a dude I'd say suck it up and get used to being hungry but since you're a female I'd say work on getting strong and lean which requires you to eat. The weight will take care of itself with strength training and mileage.

That feeling is your body signaling you that excess weight is gone and you are now at working condition. Stop calorie restriction and instead eat healthy and increase running intensity or mileage. You are primed for some fitness increase. If you continue to use starvation as a means to PR you will ultimately get hurt and then gain weight.

If your body is resisting, I think you should stop forcing it. But if you are hungry all the time, try eating foods with a lot of water, like watermelon and braised greens/celery. It's very filling with few calories. And try eating a lot of soups and stews--foods with a lot of water content, and see if a little weight falls off naturally.

boulder babe wrote:

Over the last year, I have lost 25 lbs in an attempt to get serious about my running. I am now lighter than I ever was when I ran my PRs, but still have 20% body fat (female, 5’5, 123 lbs). I have about 5-10 lbs left to lose before I am at a more ideal body fat percentage but my body really seems to be fighting this weight loss. I am constantly hungry and the weight loss is slower than ever. Has anyone experienced this? Does anyone have tips to fight it or should I just be running at this weight? I am running decently well at this weight; I recently ran a 39 min 10k on not very high mileage, but I think weighing less would get me further.

Hunger is interesting in that say you normally have lunch around 1pm. You start getting hungry around 12:20 up until 1pm, at which point you eat your lunch. If you have a very small lunch, you will just simply stay hungry and miserable until you have dinner or eat again(which is what I imagine you are doing?). If instead you skip lunch, you will stay hungry through 1pm, then 2pm, then 2:30pm, then it will, interestingly enough, just vanish. Then you just wait until dinner and eat that. Viola—less calories, less hunger, more weight loss.

That is part of the reason why intermittent fasting is so successful to people wanting to lose weight. Choose like an 8 hour period during the day, and eat all of your food within that time frame, so as to be burning more fat during that time of fasting. Do that until you get to the weight you want.

And when did this forum adopt the positive body image, self esteem, non-science based idiocy that is proven not to actually do anything positive? OP is right in that her ideal weight is likely 5-10 lbs lower. My faster female athletes around that height are plenty strong and healthy and are even a lower weight than that, and no-one talks about weight at all—it's a non-issue. Would you guys go tell them to put on some weight? I also have athletes that would benefit tremendously from losing 10-15 lbs but because it is 2019 there is absolutely no way I could say anything without getting in massive trouble. There is an ideal running weight for the majority of people, and again, the majority of people are very likely not at that weight.

been several man hating/baiting troll posts like this one but what the hay I will bite

OMAD cured my hunger issues 100 percent.

Macros wrote:

You might increase protein a bit and lower carbs.

You can also count calories if you want to be serious about it.

I’d just keep working hard and get good sleep. No alcohol except weekend. Drink coffee daily.

i’ll try the protein trick. Rarely ever drink, maybe a glass of wine on my birthday but truthfully maybe it’s less than five glasses a year lol. I do use my fitness pal to track calories but can’t seem to stay within their range. My sweet tooth is my achilles heel. i eat a smal dessert every night, maybe 200 calories worth but I know it isnt helping

boulder babe wrote:

I feel like everyone on here thinks Allie Kieffer needs to lose weight and I am built very similar to her height and weight wise

Allie is 131 pounds 5'4" which gives her an impossible bmi of nearly 23 for an elite runner, there are no other elite women that heavy to my knowledge, only Kinsey Middleton is close

if the vaporflys didn't exist both of them would not have a career, the carbon spring allows heavier runners to bounce rather than bottom out vs conventional shoes

you however are at a decent bmi of 20.5

how much further you want to go is up to you but much further below 20 is very difficult to maintain and is risky for injury and health, you should maybe only consider it when peaking for a race

protein helps kill runger, like greek yogurt and the body will eventually mostly discard what it doesn't use unlike carbs

here are three elites, all 5'4" at very different BMI, something to consider, Emma keeps a good BMI and uses VF for maximum performance, Allie uses VF and lets her weight go crazy while leaning back on raw vo2max and the carbon spring, Sara runs in conventional shoes and keeps her BMI as low as possible for racing - only one of them is going to make teamusa and my money would be on Sara because she will certainly get carbon springs by the time the trials roll around and has more fitness

Charlie wrote:

been several man hating/baiting troll posts like this one but what the hay I will bite

OMAD cured my hunger issues 100 percent.

sorry this wasn’t my intention to bait but also, I wouldn’t say this is man hating lol. I stated a fact that people on here (people, I don’t know their sex) say Allie needs to lose weight. I’m not even saying they are wrong. i just didnt know how she could need to but Couldn’t.