Can I get some opinions re: weight loss?

[runaways]

I just need to talk this out. It was brought up in the vents thread how tough it is to lose weight while maintaining running speed and mileage. I would really, really like to lose 5-10 lbs. I'm at a perfectly healthy weight but I think it would really help my running to drop some weight/body fat. Right now I'm in maintenance mode, hanging out around 30 miles a week. I don't have any huge races coming up so in theory it's the perfect time to back off a little bit on the running and try to focus on the weight, I'm just feeling pretty resistant to losing my current running fitness. At the moment I'm doing 2 days a week of NROLFW with 10-15 minutes of cross training to warm up, 6-8 miles twice a week, a 2-3 mile recovery run, and a long run of 12-15. Basically, ~30 miles a week plus 2 strength sessions and one extra core session if I think about it on the weekend.

So what would you do? Back off on the mileage and try to lose a little weight and then build back up? Maybe I should try distributing the mileage differently and then I wouldn't get so hungry? Counting calories usually works really well for me, but I just get so damn hungry. I know everyone will suggest more protein, which probably wouldn't hurt, but when I get the runger all I want is carbs and I tend to run better on a higher carb diet than a lot of you probably follow.

I'll also add that at the end of marathon training in December when I was averaging 45+ miles a week, I was actually less hungry than I had been since June. Like my body finally adjusted, and I actually lost a few pounds then. And then I tapered and took a couple easy weeks post-race and now I'm hungry all the time again and I don't like it.

I don't know. I'm kind of rambling now. Any thoughts?

[spunkypenguin]

I don't have much advice since I've been dealing with the same issue of not being able to lose while running high mileage - I plateau'ed last year around this time while training for Shamrock and haven't really been able to get back on the right track. The only thing that really tackled my runger was switching to a lower carb diet (Whole30/Paleo), but that has made my running suffer...I have yet to find the happy medium!

[shorewife]

I'm in this situation right now too. Honestly I just try to deal with the runger and tell myself I'm only going to have to sacrifice for a couple of months max. If that doesn't work for you maybe try to lose weight more slowly? Like aim for 1/2 lb loss per week instead of 1 lb per week, for example.

[skwcm80]

I'm pretty new to all of this so take my words with a grain of salt.

I've lost about 12 pounds in the last 7 or so weeks. I've tried to maintain around 1400 calories a day. I think it's working mostly because I've never consistently run over 20 miles/week. I do try to stay under the MFP recommendation if 55% carbs. I usually will have an extra carby before my long run, and I have brunch with my running group right after so that's probably helping with the Runger.

i have gotten faster, but I've also added regular tempo runs to the mix too. 


Eta : basically I'm no help since I'm sure you're all this and more. Sorry!

[tuggyruns]

I'm about to be in the same situation as you in a week and a half so I thought I'd share my plan (in vague terms) since it's worked before (apologies for not knowing some of the specific ratios).

When I lots weight before, I dropped my mileage a little (closer to 20 miles a week) and closely followed Clean Eating's weight loss plans (printed in their magazines). It makes it pretty easy for me b/c I don't have to think about what to buy at the grocery and what to cook. Also, when traveled, I just tried to eat whatever I was supposed to and I was still able to lose weight.

Long story short- whatever ratios they had pre-determined seemed to work for me. Also- cutting the processed crap helped.

I don't know if that helped at all, but I thought I'd share!

[runaways]

Yeah this is all helpful. Glad to know it's not just me!

skwcm80, I have had success at 1400 calories a day in the past and I tried to start there but that's just not cutting it. I'm thinking I'm going to try to up it by 50-100 every few weeks and really watch my macronutrients until I get to the point where I'm not starving every day. I guess it's just always going to be a work in progress but it's frustrating.

[Deleted]

I'm in a similar boat. My weight is healthy, but I'd like to lose 5-10 lbs. Since Christmas, I have lost five pounds, while increasing my running base and speed (almost PR'd a half a few weeks ago and I hadn't run more than 10k since the previous winter). So, it is possible to lose weight while maintaining running fitness. 

I normally eat a lot of carbs but, for weight loss, I've made large efforts to reduce carbs and increase proteins. I plan my eating carefully, so that I'm properly fueled for workouts while maintaining a calorie deficit.

For my numbers, I was 155 working down to 140ish. I run/bike/swim 5-6 hours per week and I have been eating an average of about 2,300 calories a day (as high as over 3,000, as low as 1,700). The weight loss is slow, but I've been able to maintain my workouts, which is the goal. 

Since you have no races coming up, I would probably maintain mileage, but don't try to increase your speed (i.e. just maintain your running).

[katinthehat]

The other thing that might help, since you're doing weight training as well, is get a bodpod or something similar analysis done. Again, you might be losing fat and adding muscle and while I know that doesn't change the number on the scale, it might help your mind feel a little better about it. Just a thought.

[gt7301b]

I know you mentioned it in your OP, but I do best with weight loss when I cut down on the carbs. I don't completly cut them out, but try and limit my carb consumption and cut back on the sweets.

If I was in your shoes I'd probably cut back to 20-25 miles a week and play around with the micros.

[pag41989]

I lost about 15 pounds when I was doing distance running training for my half. I am doing weight watchers and it has worked wonders for me. I usually eat back a little over half of my activity points and it helps me with the runger issues.

[runaways]

I guess I'm going to have to suck it up and try backing off on the carbs. In theory I should be able to run on that as long as I'm getting enough calories, I think. Thanks for the input everyone. Here we go again.

ETA: and I am open to cutting back my mileage if it comes down to it, but I'm going to play with my food intake a little more before I resort to that.

[Deleted]

Feb 24, 2014 12:23:19 GMT -5 runaways said:

I guess I'm going to have to suck it up and try backing off on the carbs. In theory I should be able to run on that as long as I'm getting enough calories, I think. Thanks for the input everyone. Here we go again.

ETA: and I am open to cutting back my mileage if it comes down to it, but I'm going to play with my food intake a little more before I resort to that.

Still eat some carbs, but just concentrate them before workouts. For example, if you workout after work, have carbs in your lunch or afternoon snack, but then keep your after workout dinner to be meat and veggies, for example.

[runaways]

Feb 24, 2014 12:42:41 GMT -5 @canadiandrone said:

Feb 24, 2014 12:23:19 GMT -5 runaways said:

I guess I'm going to have to suck it up and try backing off on the carbs. In theory I should be able to run on that as long as I'm getting enough calories, I think. Thanks for the input everyone. Here we go again.

ETA: and I am open to cutting back my mileage if it comes down to it, but I'm going to play with my food intake a little more before I resort to that.

Still eat some carbs, but just concentrate them before workouts. For example, if you workout after work, have carbs in your lunch or afternoon snack, but then keep your after workout dinner to be meat and veggies, for example.

That is exactly what I was thinking!