Posted on 11/22/2019 8:45:24 PM PST by Tolerance Sucks Rocks
In 2011, Allie Kieffer ran a 4:40.9 mile and placed third in the USA Track & Field Indoor Championships 3,000-meter event. She was fast. But she wanted to be faster. “We often hear that to run faster, you should lose weight,” Kieffer says. At 17 percent body fat, the now 32-year-old was already lean, but “everyone seemed leaner than me.” So, as she made the jump to the elite scene, Kieffer began cutting calories and fat. She lost 10 pounds and qualified for the upcoming Olympic Trials. She also developed a stress reaction in her tibia. Not only did running hurt, but “I spent hours a day tracking what I ate,” she remembers. “I’d lie in bed at night, hungry. Dieting basically ruined running for me.” The injury prevented her from competing in the 2012 Olympic Trials, and Kieffer didn’t run competitively again for nearly three years.
The elite runner is not alone in using running and calorie-cutting to shed pounds. Among new runners, weight loss is second only to exercise as a motivator for lacing up, according to Running USA’s 2017 National Runner Survey. But dieting doesn’t always make the best running buddy. “People think they need to restrict a large number of calories to lose weight, but if you’re doing that while running, you’re burning the candle at both ends,” says Tavierney Rogan, M.S., R.D., a certified specialist in sports dietetics and Head of Nutrition at SHIFT. Possible fallout includes injury, burnout, and bingeing.
But when approached with a healthy mindset, weight loss is a totally reasonable endeavor. Here’s how to side-step the biggest weight loss mistakes people tend to make and use healthier strategies to lose weight and maintain the joy of running.
(Excerpt) Read more at runnersworld.com ...
My understanding is that running creates stress in the form on Cortisol, which can actually inhibit losing fat. Weight lifting is much better than running, if you want to lose fat.
Content, content, content. We really need to learn—be reminded (lectured)—how to lose weight? Get off you ass and move. Burn off more than you take in. Why is that so hard to find anywhere?
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There is a saying amongst runners... “You can’t outrun your mouth.” In other words, all the running in the world won’t make a difference if you are putting too much in your mouth.
And someone on our running board just posted a meme about how they were Joe six-pack at the end of training, now they are huge and eating food off their stomach just a few weeks later. It’s an exaggeration, but it seems so true that once training ends it’s easy for the pounds to add up.
It’s an uphill battle (literally) either way. :)
I can believe that. While training you are probably eating 100’s of calories a day more that you need just to sit around. It would be easy to stop training and fail to adjust your diet accordingly.
I heard it as, “You can’t outrun your fork.”
Lack of sleep is the biggest problem. At 5.5 hours the body’s metabolism drops like a rock. Holding on to every calorie because it thinks it is in a stressful situation.
I actually had to learn that.
High fat, medium protein, low carb.
“Eat the fat.
I actually had to learn that.
High fat, medium protein, low carb.”
Dr. Noakes gets into that quite a bit. He has something like 70 marathons behind him but he figured out the carb-loading he was doing (and telling others to do) was killing him, so no more of that!
All on Youtube (for now).
My wife has tried every diet out there. She finally found after doing the Nutri-System that requires eating 6 times a day (works short term), that protein and fats and veggies would do the same thing just 2 times a day. I told her for years, but she had to try them all. There is a solid metabolic reason that the Adkins diet works. Now there is the Keto diet that is similar, just more fats.
PROTEIN, FATS, AND LOW-INDEX CARBS LIKE VEGGIES AND SOME FRUITS IS THE KEY TO WEIGHT LOSS AND MUSCLE GROWTH - in that order. Doubt me, ask a modern nutritionist or a ripped muscular body-builder. Wanna be a Sumo Wrestler, reverse the order. BTW, eggs are a great source of pure protein, as well as MEAT! Don't go near Soy foods for your protein like vegetarians do. It has phyto-estrogens that play havoc with your hormones, especially men.
that and your muscle mass increases, even if you weigh the same fat % goes down.
17% isn’t really lean either, even for a woman. I am over 60 and 13%, when I was in college playing ball I was 6%, women are about 5% higher in the same level of conditioning.
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Eat fat.
No matter what you eat, you gotta work out. I go to the gym 3+ times a week and use the machines and concentrate on my core. I am 66 and still strong. I feel good just walking down the street.
That’s great. Congratulations. Meanwhile, many people your age and younger are sitting around watching the Tee Vee, bitching about their arthritis, and being obese. You done good!
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