"why am I not dropping more weight while training?"

pfal6

There is a bulletin board on the Dana Farber web site where all the runners can ask questions and our coach, Jack Fultz answers. One team mate asked the question about why is she not losing more weight when she is exercising so much. I C&P'd his response and it's below. I thought it was very well written.
I know that I have been asked this question a bunch of times about exercise in general. Hopefully this will help someone!

 

 

Weight loss can be attributed to a number of factors but the primary one is ?calories-in vs. calories-out?. If we?re consuming fewer calories than we?re eating, we?ll lose weight ? and visa-versa.

There are 3500 calories in a pound of body fat so to lose 1 pound a week, you need a daily average 500-calorie deficit. (500 X 7 = 3500). The best way to achieve this with some balance is to burn an extra 250 calories and cut 250 from your daily diet.

Of all the calories you burn each day over 24 hours, only a small percentage of them are burned during and immediately after your workout (assuming most of your calorie-burning workouts last about an hour, but that?s true even for your longer runs).

Remaining more active during non-exercise time can help significantly to burn extra calories ? and thus help you drop a little weight.

The other half of the equation is to reduce your caloric intake. Cut more calorie-laden fat (9 calories / gram vs. 4 calories / gram for carbs. and proteins) from your diet and be sure more of your carbohydrates come from nutrient-rich complex carbs rather than simple sugars (be they sugary-desserts, potatoes or the like).

Eating behavior also plays a big role in controlling caloric intake ? eat more slowly at meal time and stop eating when you?re no longer hungry rather than when you feel full or until your plate is clean (unless you take smaller portions, which is a good idea).

Eat more smaller meals and healthy snacks throughout the day and drink lots of water to keep your stomach from emptying.

Back to remaining more active throughout the day - you?ll keep your blood sugar levels a bit higher and reduce the chances of triggering a hunger response (which occurs when blood sugar levels drop below a certain point).

If extra weight is from greater muscle mass (within reason), that could possibly help you with your running anyway, provided it?s part of your focused training plan and a measure of your overall fitness level.

The rule of thumb ? which is a guesstimate - is that each extra (unnecessary) pound one carries during the marathon will cost 1 minute of time.

Final thought - significant weight swings from day to day are due primarily to water loss or retention. True weight loss occurs more gradually.

Next question?

melissa4252008

Thanks for the post, Pam! 

I have to tell you that I've started going to the gym, met with a trainer and he has been great. I've been getting back on the treadmill and I think I have finally found a sneaker/insert combination that is helping my shin splints. I have had no pain at all so far. Which is great because I'm going to be participating in the American Heart Association Heart Walk in Bristol in May. I was a little worried, but so far so good!! Hopefully it'll continue. Maybe I'll work up to running and do a half marathon one day after all!!  

pfal6

melissa4252008:

Thanks for the post, Pam! 

I have to tell you that I've started going to the gym, met with a trainer and he has been great. I've been getting back on the treadmill and I think I have finally found a sneaker/insert combination that is helping my shin splints. I have had no pain at all so far. Which is great because I'm going to be participating in the American Heart Association Heart Walk in Bristol in May. I was a little worried, but so far so good!! Hopefully it'll continue. Maybe I'll work up to running and do a half marathon one day after all!!  

 

NICE!! Keep up the gradual increase in your mileage and I know you can do a half with us soon!

pink26

thanks for sharing pam! very well put!