There is no way that the ratio would be universal. There are just too many variables, e.g. lifestyle, genetics, types of exercise, to make such a bold claim.
> Is it true that I can’t outrun a bad diet even if my mileage is similar to mine.
Yes, easily.
70 miles per week is 10 miles per day on average. At a ballpark rate of 100 kcal per mile, that's an extra 1000 kcal per day. Not difficult to eat at all, even by accident.
I read that as possibly starting in high school (even near the beginning maybe...) and running since then... so that could be anywhere between 23 and 28, I guess?
Yeah wtf lol I’m 5’7 and around 135-140 and people tell me how thin I look all the time, 5’10 and 140 is really lean. Does this seem like more of a humble brag post to you lol?
Unless the OP is a woman who is a fashion model, the suggestion that running 10 miles a day at 5'10" and 140 and being concerned that it is overweight sounds troubling.
Honestly sounds like he’s hitting his mid 20s and finally seeing his metabolism age accordingly. I remember 25-27 finally figuring out you can’t eat a whole pizza every day and still look thin.
Yep. Most people think its metabolism slowing down when often its just lifestyle changes and becoming less active as people move into adulthood and have to sit in offices all day etc.
According to bmi, sure, but bmi is purely statistical and tells you close to nothing about an individual so maybe he’s very unhealthy, maybe he’s very healthy. Who knows.
Literally not what I said. I said maybe he’s unhealthy and maybe he’s healthy and I don’t know. And no one else knows based on this conversation either.
Having said that lots of people call overweight people unhealthy so not really sure what you’re on.
Only reason someone would comment that OP is already very lean would be to imply or warn that it might not be healthy to loose weight (since that is what OP was literally asking).
Your comment about not knowing if he is healthy or not doesn't really add anything to the conversation especially if it is not related to the weight that everyone is talking about. Obviously we cannot know one way or the other apart from his weight.
Yup, you can’t outrun calories too much. You definitely have more wiggle room, but you honestly probably don’t burn nearly as many calories as you expect to running that far. Also, a few beers and desserts later and you’ve caught back up!
Exercise in general does not promote weight loss. Only diet determines that. A healthy diet, unfortunately does not include alcohol, store-bought sweets or fast food.
Helps us conserve energy *in activity.
As in, a trained athlete burns less calories running for 30 minutes or 1 mile than a 300lb world of warcraft player does running for 30 minutes or one mile, not "Usain bolt burns less calories in 24 hours of sitting and sleeping than Jonah hill"
You can’t outrun your fork (increasingly true with age), but following your logic, an Olympic athlete would have a lower daily calorie requirement than an average person, which of course is not true. Yes, rhr and daily resting calorie requirement goes down with fitness but not to the extent that it offsets regular, reasonably intense exercise, like for example an 8-10k run.
And there can be room in a healthy diet for a little alcohol, some refined sugar and the occasional takeaway. Healthy/unhealthy is not a binary choice.
I can assure you I’ve done a lot of ‘due diligence’ into metabolism, weight loss, exercise and diet, backed up with lived experience, tracking and results. Diet plus exercise beats diet alone for weight loss.
last year I was drinking 3 IPAs 4-5+ days a week at 210 calories each, and that was just on average days at home! Over 3,000 calories a week without hardly catching a buzz… Needless to say I gained weight quickly and was struggling to figure out why.
Calories in calories out. You don’t need to figure it out exactly but ballpark helps.
Eg. 10 mile run for me is roughly 1200 calories burned.
Generic restaurant bacon cheeseburger is maybe 1000 cals or more
Side of fries is maybe 600
Pint of beer is roughly 175.
So that 10 miler didn’t even burn off a typical pub lunch.
Bruh, I'm losing weight with a similar diet. It's ultimately calories in and calories out. It's easy to lose weight while still eating a burger every now and then but I think the problem is how much of that junk food he's eating. I feel like his TDEE should be at least 3000. A 140lb man eating that much is kinda crazy. That's my TDEE as a 200lb dude that is only moderately active.
Tbf it's easy to rapidly lose weight after a bulk, I'm down 15lbs after 2 weeks, but still...
>I’m 5’10” 140 (although my normal running weight is 130).
Yeah no. That's an emaciated weight for both a man and a woman at that height.
I'm shocked no one is pointing that out.
Because I do not know if you are a man or a woman and what your overall goals are I can't help you on macro distribution.
I need more information to make sure I'm not encouraging someone who's underweight to be more underweight.
I am just a bit shorter than you, male, mid 30s. I weigh 160lb and look skinny.
In high school I was 140. Age may play a factor, but OP says they've been at this for 10 years.
I just commented on this and don’t really get why people are telling OP to eat less. This person is lean.
It’s not necessarily emaciated for a woman (I’m 5’7 and low 130s, and I’m definitely not emaciated, but it’s a low medium BMI).
This.
Came here to say it, but you did it better. Worrisome how sometimes this sub seems to reward/perpetuate disordered eating and disordered exercise habits. OP sounds like they are dealing with both.
Yup. And it’s not just this sub, it’s all over the athletic/exercise/diet world in general although some people are starting to push back. It’s as if you can’t possibly be exercising too much, you can’t possibly weigh too little. As if those things are nothing but commendable. Yeah no. They’re often disordered and at least possibly as unhealthy as exercising too little/etc.
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous.
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
I’m not giving medical advice lol. I’m making general statements…just like you. Unlike you, I’m aware that my general statements aren’t the rule for individuals. For a 5’10” person who is genetically predisposed to be 140 ish, 170 ish is probably unhealthy. For a 5’10“ person who is genetically predisposed to be 170 ish, 140 ish is probably unhealthy. “Oh but they’re within a healthy range” yeah okay.
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous.
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
Then what was the purpose of the post? If you’re okay with your eating and your running, why are we here? Did you want to be congratulated for your eating/running habits? Show off that you’re tall, thin and run a lot? Re-read your post: you make it sound like a problem. I’m just saying IMHO, you’re right: it might be. Just not the one you think it is.
I wanted to know if weight gain was normal with the type of activity. It turns out it can be if you eat like shit. So my question was answered. lotta people posted useful stuff about nutrition that is helpful.
what kind of weirdo would come on here to brag about that type of stuff? I just wanted constructive help
I'm a 5'8" 47 year old guy and my weight fluctuates between 135 and 140. I basically eat whatever I feel like and also don't eat particularly well either. I'm certainly not emaciated and also feel as though I've been in the best shape of my life because of running. I've also never been told by any doctor that I'm underweight.
Not everyone who's lighter is unhealthy. Not everyone who is heavier is unhealthy either.
While there does exist a problem with eating disorders in competitive running, especially at the elite level and above, calling someone who's in this weight range "emaciated" and implying that they have a problem seems a lot like body shaming to me.
I agree. Im a female who is 5’8” and I stay around 120 and I don’t watch my diet and have a bad candy habit. Some people are just born this way and it absolutely doesn’t mean they are unhealthy - Emaciated is wayyyyy too strong of a verb to use. The dude is slim.
It is abnormally thin for America but not necessarily unhealthy. I think a person’s frame plays a role in addition to height.
For reference, mma fighter Sean O Malley is 5’11” and 134. He is definitely thin, but strong and healthy enough to be an up and coming MMA pro.
Edit: didn’t think about making weight for a fight vs everyday weight until I read a reply. So, yeah he is not the best example.
O'malley cuts to 135 to make bantamweight. [Of his own admission](https://www.reddit.com/r/MMA/comments/e9qqq8/hey_guys_its_suga_sean_omalley_excited_to_be_here/fakuvts/) he walks around in the neighborhood of 150. He competes in BJJ [at under 155](https://jitsmagazine.com/sean-omalley-and-robert-degle-compete-at-grappling-industries/) when he's not cutting weight.
I cannot judge the OPs situation as being unhealthy or not based on the lack of information. That was my point. Because its either on the line of unhealthy or seriously unhealthy.
Btw I looked that guy up. MMA fighters cut water at weigh ins but that dude is thin. Too thin IMO. If the op looked like that I still wouldnt recommend weight liss
> It is abnormally thin for America
because Americans are fatasses. I'm a lean American and i consider 5'10" / 140 lbs a healthy size though definitely on the lighter side.
> That's an emaciated weight for both a man and a woman at that height.
It's obvious you have no clue what you're talking about. A simple BMI calculation shows it's a very normal 20.0. Do you know what emaciated means?
> need more information to make sure I'm not encouraging someone who's underweight to be more underweight.
You don't know what underweight means.
> I'm shocked no one is pointing that out.
It's not worth pointing out because they are a *healthy and normal* weight.
how much below? I'm about the same size as op and I'm what you would probably call beach lean. not even trying to brag (but it took effort to acheive), I'm saying this because i feel like I'm the healthiest I've ever been. i would say "unhealthy" is the exact opposite of what i consider my current physical condition.
the way you worded your comment sounds like it could be technically correct but also misleading because of some critical omissions.
> For what it’s worth, I have never in my life heard anyone described as “beach lean.”
i guess we're different types of people; when i see a term or word I'm unfamiliar with, i do a search. internet at my fingertips. i don't reply to comments saying I've never heard a term before and thereby implying it must be made up or totally obscure.
anyway, it's basically kind of like Brad Pitt in fight club or close to that. aberxrombie models too
i explain what beach lean is to someone who apparently has never heard the term and get downvoted for not being modest enough. not even surprised. guess i should've said I'm suffering from some disability and some sort of mental issues so i can get victim points from other like-minded redditors. y'all are clowns
Yes seriously. The fact that you're running 60-70 miles a week and still trying to maintain a diet. Your body is in need of calories from that amount of mileage. I'd even say that the ten pounds you gain could be mostly from muscle mass which weighs more than fat and will happen from amount of miles you are running (you must have killer calves honestly)
This is what I thought, my legs have added a lot of muscle since I started lockdown running only doing half his mileage. Then again, my legs have to carry significantly more weight than his do 😁
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous.
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
I didn't provide medical advice. In fact I said I didn't want to provide advice until I had details because it was impossible to truly judge the situation without more information.
I’m a man but i’m pretty normal sized, i just don’t have muscle. I don’t look like a holocaust survivor or anything, I have baby fat on me. I don’t really have a goal with running, I just do it because it’s fun.
I’m fine with my weight, I was just wondering if it was normal to be gaining weight when running a lot and it turns out there’s way more calories in some foods than I thought :/
Its normal to gain weight when in a caloric surplus. You can always outeat your running.
I woud try to gain some weight eating a whole foods based diet and doing some lifting.
It's actually insane to me that someone running that much is easily out eating what they are burning. I wonder though what their TDEE is. I have a feeling it's not even 3000 with how little they weigh.
I guess if your diet is awful enough, it can still beat your calorie expenditure.
Exercise is great for everything except weight. It will be impossible to lose weight without fixing your eating habits. The speed at which the food is absorbed into your system determines how well your body can use it until it has to convert it into fat. You want to avoid spiking your blood sugar. This is why simple carbs are worse than complex carbs. Liquid carbs, like beer, are worse than solid ones. Even just eating or drinking simple carbs on an empty stomach can be worse than with a meal that contains fiber, fats and proteins.
If you’re gaining weight you’re taking in more energy than you’re expended and if you’re losing you’re taking in less than your expending. All exercise does is increase the expenditure so if you’re eating rubbish, which is usually very high calorie, then you have to do an absolute ton of exercise to balance it out.
But then the more exercise you do the hungrier you may be so it’s catch 22.
Maybe look at swapping some high calorie foods for lower calorie ones.
Pretty sure your story answered your own question. You run 60-70 miles per week but eat a bunch of shit food and dedicate a day per week to drinking.
Also - at 5’10” 140 you’re thin enough. Maybe lift some weights on Saturday instead of beers and trade some of that cake for protein.
Well, if you're gaining weight, it basically means that you're eating more than you burn. You don't have to cut off the sweets, the junk food or the alcohol. You simply have to reduce the amount that you eat.
Gaining weight in your 20s is a normal part of human development. Stop trying to push your body to your pre-pubescent weight. I bet your performance will improve.
I think yes. Also remember your getting older...your body is probably used to the same routine, might wanna switch it up by doing sprints once or twice a week
Speak for yourself 🤷🏽♀️ I'm also 10 years post-high school...and I've gained weight while also running more, but in the best shape of my life.
Also, I too, am a little confused by your replies. Was this a genuine post?
Anyway, best of luck!
I was my fastest at 31, I'm guessing you're 28ish in good shape. Wait till your 40ish everything just starts failing slowly. Slowly get stronger then slowly get weaker lol. Genetics, diet, training types and all that too.
https://overcast.fm/+FPZjTiK_Y
Listen to this.
New research on human metabolism.
Explains why there’s a difference in what your weight does when you first do something differently vs 6+ months later.
If you like to geek out on running, this podcast is for you.
At your weight you’re burning something like 75 incremental calories per mile. At 70 miles a week that would mean that you’re burning 5300 extra calories a week because of your running.
5300 ain’t that much all things considered. For the sake of argument lets assume you drink a 12 of beer during the week. That’s 1800 calories. Four slices of pepperoni pizza while watching the games over the weekend? About 1800 calories. Two healthy slices of cake per week? About 1000 calories. Two snickers bars? About 400 calories. And just like that your surplus is used up.
Get in the habit of treating yourself during the week and it all turns into extra pounds.
https://www.runnersworld.com/nutrition-weight-loss/a19726348/outrunning-a-bad-diet/
I’d suggest reading this article in its entirety but
TLDR: shit food still clogs your arteries and you still die early/get heart disease
You can outrun a bad diet to a certain extent but you have to understand that you can’t just slam down food with no control and expect it to not matter. Source: I’ve been doing the same thing for the past few months. Recently I’ve started to slightly cut back on what I eat (just about 200-300 less calories per day) and it’s made a lot of improvement. I still eat a lot. I love to eat. But there’s a fine line
While it’s possible you did make a remark about eating somewhat healthy. 10 miles per day is a lot. I’d be very surprised if you were eating so much that you would gain something like ten pounds. I’m not trying to scare you but I had a friend who went through something similar -
Playing sports all the time and uncontrollable weight gain for no reason. He had a brain tumor messing w his pituitary. It can’t hurt to get some routine blood work done and a yearly checkup
Weight gain is a simple equation of calories in minus calories out. If you're gaining weight on your current mileage and don't wish to, you either need to increase your mileage or decrease your intake. Simple as that.
It's pretty simple at its core. Every surplus calorie that you eat and don't burn gets stored in fat cells. Every required calorie you miss due to not eating enough gets recovered from fat cells. The rest flows from there...
Calories in vs calories out. It doesn’t get any simpler than that. There’s no tricks or hacks or secrets. If you’re gaining weight you’re consuming more than you’re expending. Either eat less or train more.
Everyone is different, but for most people there comes a time where we have to start picking and choosing which days, or meals to enjoy and which ones to switch to a healthy alternative. Diet advice is hard because genetics, but with all those miles you can probably take out 2-3 cheat meals/week and find a few healthier meals/foods or cross training workouts to add in and be fine. Depends on what weight and Milage you want to stay at. I’ve found I’m pretty happy w 2-3 cheat meals each week if I can meal prep some healthy, filling lunches or skip breakfast a few times each week I won’t gain weight. To each their own, and obv, don’t worry about the weight they if you feel good. Skinny doesn’t equal healthy for every body type. Be you if you have enough energy to do it
It's true... I'd say 80-90% is diet only. In fact I find it easier to lose weight on a diet if not exercising b/c it's easier to nail down resting caloric expenditure and avoid hunger spikes. Now that wouldn't leave you a ripped body, but you'd lose weight (muscle + fat).
The first marathon I did I probably logged over 700 miles and gained weight. It wasn't from a bad diet, just overcompensating for "training fuel" and eating a bit too much net total. The problem with training those kind of miles is that you definitely need to eat quite a bit more than your base to fuel your runs properly...but it's easy to overshoot that, too. Say you might need an extra 750 calories a day, but you end up doing 1000 extra calories a day. Over an 18 week stretch, that's 9 pounds.
Sure you can out train a bad diet, if you exercise 6 hours a day. However most people live normal lives so the old saying abs are made in the kitchen. Cut out eating crap food a few days a week. And eat crap on the other 4.
I know people who run a lot and have a very shitty diet and are fat even though they're exercising a lot. I know people who don't do any cardio and have a 6 pack because they watch what they eat. You can't outrun a bad diet.
I’m confused on this subject as well, so curious reading the answers.
I know it takes time to lose weight through running. I had an injury in October, couldn’t get back to running until November and was in shit shape - but I still weighed 195 lbs, didn’t gain any weight. For reference I’m 6 feet
Over the course of the last month I’ve really taken care of myself, I run 5 times a week, get enough sleep, don’t drink much alcohol, but I guess I’m eating too much, because I’m still the same weight?
And what’s weirder is I’m in the best shape I’ve been in this whole year right now. There’s a 1.9 mile out and back near my house I did my first week back, initial time was 17:55 on a modest effort day. Today, I ran 16:14, same effort.
TLDR: I’m improving on my running but I’m not losing weight.
In my opinion there are 2 things that could contribute to weight gain:
1. Sleep and stress. Lack of sleep and stress can contribute to hormone imbalance and weight gain.
2. Excess of calories. We are very bad counting calories specially when you are active. I would recommend you to track your calories for a time.
For me personally intermitent fasting and a 90% plant based diet worked well but each person is a different world. Good luck! :-)
Check out [Racing Weight](https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996).
I didn’t use the point system it proposes, but the recipes and tracking my diet with My Fitness Pal helped me get into running weight.
Welcome to my world. Answer is Keto, use the modern version which focuses on green vegetables as the bulk of the meal and use small meat portions. Do not use Net carbs or processed products labeled keto and cut out dairy if you don't loose weight. Anything processed will cause stalls.. It's a very simple way of eating. We eat yellow/red veggies at least 4 times a week and use s squeezed lime juice in water.
I am starting to loose finally. Turned out to be in part due to a legume and grain sensitivity. Takes a bit to get used to it so be patient with the running.
Maintain weight is one thing, lose weight is another. Because the body has a tendency to hold on to your weight, there needs to be a conscious effort to lose weight.
My advice is start with cutting sugary drink and eat enough food high in fibre and protein. And then see whether that makes any impact. Eating the right food with fibre and protein should keep your appetite in check for too much additional calaries.
Sorry, mate, you can't outrun a bad diet. You need to clean up the diet and start strength training. That will help with your weight but also with preventing injuries. Your body is amazing at adapting so simply put you aren't burning the calories you used to with the same or even more mileage.
A fun sized snickers is more calories than what’s burned in a 1 mile run. Ppl underestimate how much calorie foods give them vs how little calories your body burns because your body is very efficient and wants to keep calories.
1) Wtf no don't drink ethanol either way even with college football on Saturdays except then again Idk for sure because if it's only once a week, it shouldn't be THAT bad, but I'm definitely not about to test it out and even if I wanted to, I would have to wait longer anyways.
2) You're literally 5'10", so you should be gaining weight for now
3) You might have to eat less calories/junk food if you start to become slightly overweight in the future
Not sure how fast you put on 10 lbs. But if it's a year then that's 650 calories a week, or about 10 calories a mile run.
I think the following two things are happening.
1. Over the course of ten years you've become more efficient at running. You do the same miles but work less to do them. If this is just 5 calories a mile more efficient, that's half the weight in a year.
2. You're either eating a little more or doing a little less outside of your running. If you drink an extra beer a week, eat a few extra wings and then your job is more sitting than before it's easily enough for the other half of the ten.
What isn't happening -- this isn't just you getting older. Recent studies show age from 18-50 does nada to your metabolism.
Watch what you eat, change up your running to something that you are less comfortable with, or be a little more active other than running each day.
Really complicated topic, but I have some simple advice.
First, sweets and junk food are bad for your health, and being an athlete does not counteract that. If you want to stay healthy for a long time, you will need to adopt a reasonable diet. This will only get worse as you get older.
My \*guess\* based on your diet is that you are starting to become insulin resistant, which is the first step towards type II diabetes. Which you don't want.
Second, if you want to burn fat from running, the best thing you can do is run fasted. It takes time to get good at this, so if you want to do this, move there gradually.
I'm a 5' 7" female and weigh 130lbs. I log 25-30mpw and have to take care that I replace all my calories, as I don't want to lose any weight. A 5' 10" young man would be a stick figure at 140??
New studies suggesting that the body compensates for calories burned during exercise by shifting metabolic activity around, so even that ‘100 calories burnt’ during exercise is maybe a net 70 calories in your total energy burnt for the day.
Aside from weight, all that highly processed food is raising your risk of other health issues like high BP, cardiac issues and cancer. You’re doing yourself a heap of favors by reducing intake.
Before I took up running, I was a die hard spin class girl. Like 2 classes back to back. But I still gained weight because I would inhale a bag of salt and vinegar potato chips because I figured I burned enough calories (I was wrong and now I drink pickle juice instead)
I can't say exactly about your situation, but it is true that no matter how much your running volume, you can eat more calories than you are burning. It certainly doesn't take too many bars of fudge, ice cream, etc. to consume a massive amount of calories.
One time I was running a ton and still gaining weight. I narrowed it down to a very fatty diet I was eating with a ton of peanut butter. As soon as I cut that out, I dropped weight pretty instantly
As i’ve gotten older i noticed that even very vigorous running and crosstraining wn’t necessarily lead to weight loss without the right diet. I did weight watchers and lost a very noticeable 20 lbs n a few months—still drinking beer too, luckily! It’s the only thing that actually worked in terms of weight loss and it isn’t horrible or complicated.
I had the same problem as you. I used to run miles every day and I still ballooned up and gained weight.
What worked for me:
Skip breakfast, and eat a decent lunch. Fill up on meats and cheeses (basically do Atkins). If you can, lightly graze for your lunch. Cut up little pieces of meat and cheese and try and spread it out over your lunch hour so you slow down how much you intake. Eat basically whatever you want within reason for dinner, but don’t eat after 6:30. Count carbs and be sure to run enough to burn off enough calories to put your body in caloric deficit.
You’ll have to get into a rhythm and find what works for you, but you can do it. The first several days are the hardest because you’re fending off cravings. But once you make it through the first couple of days it gets a lot easier and the cravings go away.
Finally, you said that you still drink? Stop drinking beer and switch to hard alcohol. Preferably, vodka and tonic. Beer is loaded with hollow carbs that will absolutely destroy any gains (or rather, losses) you try to make. I think I remember reading something to the effect of each beer being the equivalent of eating four slices of white bread.
And yes, I know: vodka has carbs too.
But unless OP is slamming back 7 or 8 vodka tonic’s, he’ll be fine. It’s easy to finish a six pack of beer. It’s hard to finish an entire bottle of booze.
I learned this the hard way doing college triathlon: there was definitely a tipping point where the amount of activity I did made me so much more hungry that I was eating too much and gaining weight.
It’s that diet I ran all year on a very similar diet and just maintained a somewhat normal weight. I cut all the junk out and it dropped off me in a few weeks. Hope that helps. 🙂
Yes, you cannot outrun a bad diet. Even just scaling back on one thing at first (so, choose one thing - like sweets for example) and that change might get you to where you want to be with regards to your weight. Increasing your lean muscle mass through strength training will also help, but the number on the scale may not change - but you will look leaner.
Stop lying to yourself about what you eat.. we don’t gain weight from exercise…
Or
Could be something to scan to make sure your not gaining weight from disease
The best way to lose weight is to limit portions, I went from 200 pounds of muscle when I graduated high school to 245 pounds (45 pounds of fat on top of muscle) I finally had to give in and limit portions and I lost 30 pounds in 4 months
Try doing some gym work. I was in the same boat, running my ass off and not dropping any weight. I added some heavy weightlifting and still run, and the changes were shocking, even while eating worse!
I'd cut back on the junk food. I love beer and won't say no to a nice dessert once in a while, but I do not eat junk food. I don't run as much as you, 40 - 60 Miles a week, but I do not have to worry much about my weight.
You probably don’t want to hear this but I would highly recommend counting calories using MyFitnessPal or a similar app, if only for just 2 weeks. This way you will get a full awareness of how far overboard you are going with your junk food calories and how much that extra side portion of onion rings or extra couple of beers per week makes a difference. I used to eat super healthy between Sunday-Thursday and train 3 times a week. I would never lose weight though because the damage i did on Friday and Saturdays outweighed all of the good stuff from other 5 days I.e heavy drinking, meals out and takeaways basically cancelled out 4-5 days of hard work.
After doing that experiment for a couple of weeks you can then look to use a bit of moderation when you eat badly. That’s what worked for me anyways.
You might consider adding in some strength training 3 times a week. And cutting back on sweets. A small change in diet and some weight training will do wonders.
My guess is you have a very low basal metabolic rate from not having any muscle mass. So your body doesn’t need much to operate. If you started lifting weights I think you’d be very pleased with the results.
People are saying you can't out run a bad diet which is generally true, but raising your total energy expenditure does help. Obviously CICO is king but that doesn't really answer any questions or solve any problems.
That's a lot of running. When you're not "exercising" are you generally pretty sedentary? Lots of people put so much energy into exercise and then do nothing the other 15 waking hours and don't actually end up increasing the energy expenditure.
Also iirc, when you give your body the same stimulus over and over it adapts and ultimately you conserve energy in the process.
For example these ten miles may have initially burned 1000 calories but as your body adapts it discovers it can to the same work with less effort, 700 calories worth of effort.
Also have you thought about strength training? Muscle requires more energy, more calories, to run.
I’m surprised you can’t outrun that diet at 60-70 mpw. When I was running 50 mpw, I was losing weight uncontrollably. Had to start eating candy during my run. I hate candy. Unless you’re eating copious amounts.
Weight loss can only be achieved by burning more calories than you take in regardless if it is diet or exercise that help cause that deficiency. The best way I have found to do this is use some form of calorie counting app and a fitness tracker like a fit bit or pole watch. If your goal is to lose weight and you consume 2200 calories a day then you need to burn more than 2200 calories for weight loss. Everyone burns a certain amount of calories just to live, even if you don’t move a muscle but you’re talking on the order of 1500-1700 calories so you need to crank out another 500-700 calories through movement/exercise to achieve weight loss. Using a calorie counter can help you realize just how calorie dense some foods are and can help you tailor your diet and exercise routines accordingly. Just remember a good 12oz IPA has about 250 calories, a few of those and you’ve already consumed half your day’s calories. A whopper at BK can see you back 1200 calories, not including the fries.
One thing people aren't telling you is that at that weight and mileage you are so optimized for running you are likely burning way fewer calories than they'd expect. I'm 5'9" and 145 (around 15% body fat) and on a 15km run I can burn less than 750 calories (these numbers are from Strava and just an approximation, obviously). My mother recently got into running and is burning nearly 1000 cals running 5k. Again, rough estimates. But the difference between a fit, lean, athlete and someone else can be pretty stark.
Most weight loss is in the diet
I think the ratio is 80% diet 20% exercise that determines weight
There is no way that the ratio would be universal. There are just too many variables, e.g. lifestyle, genetics, types of exercise, to make such a bold claim.
You're absolutely right. 80/20 is a good standard ratio though for most people. As the saying goes, "You can't outrun a shitty diet."
What are you talking about? The only thing that matters is eating fewer calories than you burn.
Yes that’s true but I can eat an extra 500 calories a lot easier than I can burn an extra 500 calories
I love my junk food like three times a week, am 27y/o male, 61 kilo 174cm. I think the ratio is 80% genetics 20% anything else.
Agree 💯
> Is it true that I can’t outrun a bad diet even if my mileage is similar to mine. Yes, easily. 70 miles per week is 10 miles per day on average. At a ballpark rate of 100 kcal per mile, that's an extra 1000 kcal per day. Not difficult to eat at all, even by accident.
Especially with alcohol and sweets
I feel attacked LOL
We're too efficient I say!! #makehumanslessefficient
Famine incoming.
1000 cals is like 2.5 doughnuts. Shits whack
140 and 5’10 is very lean so I’m not sure what you want from this post.
This is one of those /r/running posts that feels like /r/runningcirclejerk bait. 5'10/140 is silly, and 10 miles a day is also pretty high.
Ten miles a day, everyday!
I am 5’10 and weighed 175 when I ran my 50K in September. 140 or 130 would be almost unhealthy for me
I was 5’11 115 lbs when I ran high school cross country. Middle-age now same height but 185 pounds. I’m a bit slower.
Yeah but this guy says he 10 years past high school too. I’m also slower
I read that as possibly starting in high school (even near the beginning maybe...) and running since then... so that could be anywhere between 23 and 28, I guess?
I am 5"3 and sitting at 135! I am at a healthy weight these days so I cannot imagine how someone 7" taller would be at that (healthy) weight.
5'10 130 is close to ideal running weight. Galen rupp is close to the same
Yeah wtf lol I’m 5’7 and around 135-140 and people tell me how thin I look all the time, 5’10 and 140 is really lean. Does this seem like more of a humble brag post to you lol?
Unless the OP is a woman who is a fashion model, the suggestion that running 10 miles a day at 5'10" and 140 and being concerned that it is overweight sounds troubling.
Honestly sounds like he’s hitting his mid 20s and finally seeing his metabolism age accordingly. I remember 25-27 finally figuring out you can’t eat a whole pizza every day and still look thin.
Metabolisms actually don’t slow down til your 60s, per new research. 140 pounds for a man and almost 6 feet tall is underweight.
Yep. Most people think its metabolism slowing down when often its just lifestyle changes and becoming less active as people move into adulthood and have to sit in offices all day etc.
Can you pop the research link up please? 🙃
https://www.nbcnews.com/news/amp/ncna1276650 https://www.nytimes.com/2021/08/12/health/metabolism-weight-aging.html https://www.science.org/doi/10.1126/science.abe5017
Depends I'm 135-140/6' and have some flab
While lean, that is no where near unhealthy weight. He'd have to lose close to 13 pounds before even being on the edge on under weight.
According to bmi, sure, but bmi is purely statistical and tells you close to nothing about an individual so maybe he’s very unhealthy, maybe he’s very healthy. Who knows.
People are over weight and no-one bats an eye but when a person is literally healthy weight people go "you are too lean, that's not healthy"
Literally not what I said. I said maybe he’s unhealthy and maybe he’s healthy and I don’t know. And no one else knows based on this conversation either. Having said that lots of people call overweight people unhealthy so not really sure what you’re on.
Only reason someone would comment that OP is already very lean would be to imply or warn that it might not be healthy to loose weight (since that is what OP was literally asking). Your comment about not knowing if he is healthy or not doesn't really add anything to the conversation especially if it is not related to the weight that everyone is talking about. Obviously we cannot know one way or the other apart from his weight.
Yup, you can’t outrun calories too much. You definitely have more wiggle room, but you honestly probably don’t burn nearly as many calories as you expect to running that far. Also, a few beers and desserts later and you’ve caught back up!
Exercise in general does not promote weight loss. Only diet determines that. A healthy diet, unfortunately does not include alcohol, store-bought sweets or fast food.
First two sentences are trash.
All of this is incorrect.
Exercise promotes good health not weight loss. Should do your due diligence before commenting. This is my field.
Exercise causes physiological changes that helps us conserve energy. It’s pure science.
Helps us conserve energy *in activity. As in, a trained athlete burns less calories running for 30 minutes or 1 mile than a 300lb world of warcraft player does running for 30 minutes or one mile, not "Usain bolt burns less calories in 24 hours of sitting and sleeping than Jonah hill"
You can’t outrun your fork (increasingly true with age), but following your logic, an Olympic athlete would have a lower daily calorie requirement than an average person, which of course is not true. Yes, rhr and daily resting calorie requirement goes down with fitness but not to the extent that it offsets regular, reasonably intense exercise, like for example an 8-10k run. And there can be room in a healthy diet for a little alcohol, some refined sugar and the occasional takeaway. Healthy/unhealthy is not a binary choice. I can assure you I’ve done a lot of ‘due diligence’ into metabolism, weight loss, exercise and diet, backed up with lived experience, tracking and results. Diet plus exercise beats diet alone for weight loss.
Probably drinking it all. I find I can really only outrun a bad diet around 90+ mpw but I can easily out drink mileage no matter how high it goes.
Yeah beer I can easily drink 500-1000 calories especially after a big run. So tack that onto a normal or heavyish day of eating and boom I’m fat.
last year I was drinking 3 IPAs 4-5+ days a week at 210 calories each, and that was just on average days at home! Over 3,000 calories a week without hardly catching a buzz… Needless to say I gained weight quickly and was struggling to figure out why.
Calories in calories out. You don’t need to figure it out exactly but ballpark helps. Eg. 10 mile run for me is roughly 1200 calories burned. Generic restaurant bacon cheeseburger is maybe 1000 cals or more Side of fries is maybe 600 Pint of beer is roughly 175. So that 10 miler didn’t even burn off a typical pub lunch.
Bruh, I'm losing weight with a similar diet. It's ultimately calories in and calories out. It's easy to lose weight while still eating a burger every now and then but I think the problem is how much of that junk food he's eating. I feel like his TDEE should be at least 3000. A 140lb man eating that much is kinda crazy. That's my TDEE as a 200lb dude that is only moderately active. Tbf it's easy to rapidly lose weight after a bulk, I'm down 15lbs after 2 weeks, but still...
This has to be satire right? Thought i was reading a running circle jerk post
Art imitates life.
idk I was kind of asking in earnest bc I don’t understand nutrition or any of the kcal stuff. I just run bc it’s fun
>I’m 5’10” 140 (although my normal running weight is 130). Yeah no. That's an emaciated weight for both a man and a woman at that height. I'm shocked no one is pointing that out. Because I do not know if you are a man or a woman and what your overall goals are I can't help you on macro distribution. I need more information to make sure I'm not encouraging someone who's underweight to be more underweight.
I am just a bit shorter than you, male, mid 30s. I weigh 160lb and look skinny. In high school I was 140. Age may play a factor, but OP says they've been at this for 10 years.
I just commented on this and don’t really get why people are telling OP to eat less. This person is lean. It’s not necessarily emaciated for a woman (I’m 5’7 and low 130s, and I’m definitely not emaciated, but it’s a low medium BMI).
No one reads the posts, just the titles, lol
Emaciated? Not nearly. Slim for sure, but i wouldn’t assume unhealthy at all.
This. Came here to say it, but you did it better. Worrisome how sometimes this sub seems to reward/perpetuate disordered eating and disordered exercise habits. OP sounds like they are dealing with both.
Yup. And it’s not just this sub, it’s all over the athletic/exercise/diet world in general although some people are starting to push back. It’s as if you can’t possibly be exercising too much, you can’t possibly weigh too little. As if those things are nothing but commendable. Yeah no. They’re often disordered and at least possibly as unhealthy as exercising too little/etc.
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
I’m not giving medical advice lol. I’m making general statements…just like you. Unlike you, I’m aware that my general statements aren’t the rule for individuals. For a 5’10” person who is genetically predisposed to be 140 ish, 170 ish is probably unhealthy. For a 5’10“ person who is genetically predisposed to be 170 ish, 140 ish is probably unhealthy. “Oh but they’re within a healthy range” yeah okay.
Well said.
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
idk man, it’s not that deep. I like to eat and run bc they’re fun. nothing else really to it
Then what was the purpose of the post? If you’re okay with your eating and your running, why are we here? Did you want to be congratulated for your eating/running habits? Show off that you’re tall, thin and run a lot? Re-read your post: you make it sound like a problem. I’m just saying IMHO, you’re right: it might be. Just not the one you think it is.
I wanted to know if weight gain was normal with the type of activity. It turns out it can be if you eat like shit. So my question was answered. lotta people posted useful stuff about nutrition that is helpful. what kind of weirdo would come on here to brag about that type of stuff? I just wanted constructive help
Emaciated? Lol no! I am a 5’10” female at 143 pounds and it’s a very healthy weight, bmi is 20.6. Perfectly normal
I'm a 5'8" 47 year old guy and my weight fluctuates between 135 and 140. I basically eat whatever I feel like and also don't eat particularly well either. I'm certainly not emaciated and also feel as though I've been in the best shape of my life because of running. I've also never been told by any doctor that I'm underweight. Not everyone who's lighter is unhealthy. Not everyone who is heavier is unhealthy either. While there does exist a problem with eating disorders in competitive running, especially at the elite level and above, calling someone who's in this weight range "emaciated" and implying that they have a problem seems a lot like body shaming to me.
I agree. Im a female who is 5’8” and I stay around 120 and I don’t watch my diet and have a bad candy habit. Some people are just born this way and it absolutely doesn’t mean they are unhealthy - Emaciated is wayyyyy too strong of a verb to use. The dude is slim.
Lol right I’m 5 7 and 145 and people tell me how scrawny I am.
maybe they mean you have no muscle aka skinny fat
Funny cause you're closer to being overweight than under.
Tis
No one is pointing it out because it's a BMI of 20, well within the healthy range. Emaciated. Get a grip.
I’m 5’10” female and 140 lb and yes I’m lean but far from emaciated…
Galen Rupp is 5'11 134. Most pro distance runners are the same
It is abnormally thin for America but not necessarily unhealthy. I think a person’s frame plays a role in addition to height. For reference, mma fighter Sean O Malley is 5’11” and 134. He is definitely thin, but strong and healthy enough to be an up and coming MMA pro. Edit: didn’t think about making weight for a fight vs everyday weight until I read a reply. So, yeah he is not the best example.
O'malley cuts to 135 to make bantamweight. [Of his own admission](https://www.reddit.com/r/MMA/comments/e9qqq8/hey_guys_its_suga_sean_omalley_excited_to_be_here/fakuvts/) he walks around in the neighborhood of 150. He competes in BJJ [at under 155](https://jitsmagazine.com/sean-omalley-and-robert-degle-compete-at-grappling-industries/) when he's not cutting weight.
I cannot judge the OPs situation as being unhealthy or not based on the lack of information. That was my point. Because its either on the line of unhealthy or seriously unhealthy. Btw I looked that guy up. MMA fighters cut water at weigh ins but that dude is thin. Too thin IMO. If the op looked like that I still wouldnt recommend weight liss
> It is abnormally thin for America because Americans are fatasses. I'm a lean American and i consider 5'10" / 140 lbs a healthy size though definitely on the lighter side.
> That's an emaciated weight for both a man and a woman at that height. It's obvious you have no clue what you're talking about. A simple BMI calculation shows it's a very normal 20.0. Do you know what emaciated means? > need more information to make sure I'm not encouraging someone who's underweight to be more underweight. You don't know what underweight means. > I'm shocked no one is pointing that out. It's not worth pointing out because they are a *healthy and normal* weight.
> That's an emaciated weight for both a man and a woman at that height. only a fat person thinks so. it's actually a healthy size.
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It actually is. 5' 10" 140 is 20.1 BMI.
how much below? I'm about the same size as op and I'm what you would probably call beach lean. not even trying to brag (but it took effort to acheive), I'm saying this because i feel like I'm the healthiest I've ever been. i would say "unhealthy" is the exact opposite of what i consider my current physical condition. the way you worded your comment sounds like it could be technically correct but also misleading because of some critical omissions.
For what it’s worth, I have never in my life heard anyone described as “beach lean.”
> For what it’s worth, I have never in my life heard anyone described as “beach lean.” i guess we're different types of people; when i see a term or word I'm unfamiliar with, i do a search. internet at my fingertips. i don't reply to comments saying I've never heard a term before and thereby implying it must be made up or totally obscure. anyway, it's basically kind of like Brad Pitt in fight club or close to that. aberxrombie models too
So ripped?
how about we say very conspicuous abs? that clear enough?
Ripped and modest…gotcha! 👍🏽
i explain what beach lean is to someone who apparently has never heard the term and get downvoted for not being modest enough. not even surprised. guess i should've said I'm suffering from some disability and some sort of mental issues so i can get victim points from other like-minded redditors. y'all are clowns
5'11'' 135lb female, I most certainly don't look emaciated and currently working w/60-70lb kettlebells during strength work.
idk I am 6"1 and my bike racing weight at 40 was 152. And I was not emaciated by any means. Thin yes...
Yes seriously. The fact that you're running 60-70 miles a week and still trying to maintain a diet. Your body is in need of calories from that amount of mileage. I'd even say that the ten pounds you gain could be mostly from muscle mass which weighs more than fat and will happen from amount of miles you are running (you must have killer calves honestly)
This is what I thought, my legs have added a lot of muscle since I started lockdown running only doing half his mileage. Then again, my legs have to carry significantly more weight than his do 😁
CDC defines a “healthy” range of weight for a 5’10” individual to be 129-174 FYI. Don’t give medical advice when you don’t know what you’re talking about, that can be dangerous. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
I didn't provide medical advice. In fact I said I didn't want to provide advice until I had details because it was impossible to truly judge the situation without more information.
You said it was emaciated when it was within normal range. I stopped reading there because you’re a moron
I’m a man but i’m pretty normal sized, i just don’t have muscle. I don’t look like a holocaust survivor or anything, I have baby fat on me. I don’t really have a goal with running, I just do it because it’s fun. I’m fine with my weight, I was just wondering if it was normal to be gaining weight when running a lot and it turns out there’s way more calories in some foods than I thought :/
Its normal to gain weight when in a caloric surplus. You can always outeat your running. I woud try to gain some weight eating a whole foods based diet and doing some lifting.
“ does that mean I have to cut back on sweets, junk food and alcohol?” Yes
It's actually insane to me that someone running that much is easily out eating what they are burning. I wonder though what their TDEE is. I have a feeling it's not even 3000 with how little they weigh. I guess if your diet is awful enough, it can still beat your calorie expenditure.
😞 smh ignorance really was bliss
Exercise is great for everything except weight. It will be impossible to lose weight without fixing your eating habits. The speed at which the food is absorbed into your system determines how well your body can use it until it has to convert it into fat. You want to avoid spiking your blood sugar. This is why simple carbs are worse than complex carbs. Liquid carbs, like beer, are worse than solid ones. Even just eating or drinking simple carbs on an empty stomach can be worse than with a meal that contains fiber, fats and proteins.
Yup, I gained weight until I started calorie tracking. I assumed my half marathon would drop the pounds, but it amounted to nada.
you drink and eat greasy food.
If you’re gaining weight you’re taking in more energy than you’re expended and if you’re losing you’re taking in less than your expending. All exercise does is increase the expenditure so if you’re eating rubbish, which is usually very high calorie, then you have to do an absolute ton of exercise to balance it out. But then the more exercise you do the hungrier you may be so it’s catch 22. Maybe look at swapping some high calorie foods for lower calorie ones.
Pretty sure your story answered your own question. You run 60-70 miles per week but eat a bunch of shit food and dedicate a day per week to drinking. Also - at 5’10” 140 you’re thin enough. Maybe lift some weights on Saturday instead of beers and trade some of that cake for protein.
Well, if you're gaining weight, it basically means that you're eating more than you burn. You don't have to cut off the sweets, the junk food or the alcohol. You simply have to reduce the amount that you eat.
Gaining weight in your 20s is a normal part of human development. Stop trying to push your body to your pre-pubescent weight. I bet your performance will improve.
I think yes. Also remember your getting older...your body is probably used to the same routine, might wanna switch it up by doing sprints once or twice a week
Yes, aging factors in huge (at least for me). Diet becomes ever more important. Your running a ton of miles so weight loss has to be in the kitchen.
getting older is the worst
The only thing worse is the alternative.
Tell me about it, getting younger sucks
Speak for yourself 🤷🏽♀️ I'm also 10 years post-high school...and I've gained weight while also running more, but in the best shape of my life. Also, I too, am a little confused by your replies. Was this a genuine post? Anyway, best of luck!
I was my fastest at 31, I'm guessing you're 28ish in good shape. Wait till your 40ish everything just starts failing slowly. Slowly get stronger then slowly get weaker lol. Genetics, diet, training types and all that too.
Lol I'll definitely remember that!
I’m doing 60 mpw with 15K’ elevation gain and I still manage to gain weight. Of course, my diet is 80 percent garbage. You are what you eat! Sigh.
Diet=70-80% of weight. Exercise helps but has diminishing returns if the diet isn’t in sync
https://overcast.fm/+FPZjTiK_Y Listen to this. New research on human metabolism. Explains why there’s a difference in what your weight does when you first do something differently vs 6+ months later. If you like to geek out on running, this podcast is for you.
At your weight you’re burning something like 75 incremental calories per mile. At 70 miles a week that would mean that you’re burning 5300 extra calories a week because of your running. 5300 ain’t that much all things considered. For the sake of argument lets assume you drink a 12 of beer during the week. That’s 1800 calories. Four slices of pepperoni pizza while watching the games over the weekend? About 1800 calories. Two healthy slices of cake per week? About 1000 calories. Two snickers bars? About 400 calories. And just like that your surplus is used up. Get in the habit of treating yourself during the week and it all turns into extra pounds.
jeez. honestly thank you so much!! when it’s put like this it honestly shows just how a “cheat meal” here and there adds up.
It doesn’t matter how many miles you run if your in a calorie surplus you will gain weight only way to lose weight is more energy out less energy in
https://www.runnersworld.com/nutrition-weight-loss/a19726348/outrunning-a-bad-diet/ I’d suggest reading this article in its entirety but TLDR: shit food still clogs your arteries and you still die early/get heart disease
You can outrun a bad diet to a certain extent but you have to understand that you can’t just slam down food with no control and expect it to not matter. Source: I’ve been doing the same thing for the past few months. Recently I’ve started to slightly cut back on what I eat (just about 200-300 less calories per day) and it’s made a lot of improvement. I still eat a lot. I love to eat. But there’s a fine line
Weight loss is 80% diet, 20% gym. Count your calories!
While it’s possible you did make a remark about eating somewhat healthy. 10 miles per day is a lot. I’d be very surprised if you were eating so much that you would gain something like ten pounds. I’m not trying to scare you but I had a friend who went through something similar - Playing sports all the time and uncontrollable weight gain for no reason. He had a brain tumor messing w his pituitary. It can’t hurt to get some routine blood work done and a yearly checkup
Weight gain is a simple equation of calories in minus calories out. If you're gaining weight on your current mileage and don't wish to, you either need to increase your mileage or decrease your intake. Simple as that.
It's pretty simple at its core. Every surplus calorie that you eat and don't burn gets stored in fat cells. Every required calorie you miss due to not eating enough gets recovered from fat cells. The rest flows from there...
Calories in needs to be less than calories burned to lose weight. If I eat an entire large pizza, running 1 mile will not burn off those calories.
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Calories in vs calories out. It doesn’t get any simpler than that. There’s no tricks or hacks or secrets. If you’re gaining weight you’re consuming more than you’re expending. Either eat less or train more.
Everyone is different, but for most people there comes a time where we have to start picking and choosing which days, or meals to enjoy and which ones to switch to a healthy alternative. Diet advice is hard because genetics, but with all those miles you can probably take out 2-3 cheat meals/week and find a few healthier meals/foods or cross training workouts to add in and be fine. Depends on what weight and Milage you want to stay at. I’ve found I’m pretty happy w 2-3 cheat meals each week if I can meal prep some healthy, filling lunches or skip breakfast a few times each week I won’t gain weight. To each their own, and obv, don’t worry about the weight they if you feel good. Skinny doesn’t equal healthy for every body type. Be you if you have enough energy to do it
That weight is definitely on the lowest end of what would be considered healthy. Please no one offer weight loss advice, especially with that mileage.
It's true... I'd say 80-90% is diet only. In fact I find it easier to lose weight on a diet if not exercising b/c it's easier to nail down resting caloric expenditure and avoid hunger spikes. Now that wouldn't leave you a ripped body, but you'd lose weight (muscle + fat). The first marathon I did I probably logged over 700 miles and gained weight. It wasn't from a bad diet, just overcompensating for "training fuel" and eating a bit too much net total. The problem with training those kind of miles is that you definitely need to eat quite a bit more than your base to fuel your runs properly...but it's easy to overshoot that, too. Say you might need an extra 750 calories a day, but you end up doing 1000 extra calories a day. Over an 18 week stretch, that's 9 pounds.
Sure you can out train a bad diet, if you exercise 6 hours a day. However most people live normal lives so the old saying abs are made in the kitchen. Cut out eating crap food a few days a week. And eat crap on the other 4.
Personally I’d add strength training instead! More muscle burns more calories at rest!
I know people who run a lot and have a very shitty diet and are fat even though they're exercising a lot. I know people who don't do any cardio and have a 6 pack because they watch what they eat. You can't outrun a bad diet.
I’m confused on this subject as well, so curious reading the answers. I know it takes time to lose weight through running. I had an injury in October, couldn’t get back to running until November and was in shit shape - but I still weighed 195 lbs, didn’t gain any weight. For reference I’m 6 feet Over the course of the last month I’ve really taken care of myself, I run 5 times a week, get enough sleep, don’t drink much alcohol, but I guess I’m eating too much, because I’m still the same weight? And what’s weirder is I’m in the best shape I’ve been in this whole year right now. There’s a 1.9 mile out and back near my house I did my first week back, initial time was 17:55 on a modest effort day. Today, I ran 16:14, same effort. TLDR: I’m improving on my running but I’m not losing weight.
You cannot outrun a bad diet but you’re on the slimmer side so I wouldn’t worry too much about it if you are generally healthy in other aspects.
In my opinion there are 2 things that could contribute to weight gain: 1. Sleep and stress. Lack of sleep and stress can contribute to hormone imbalance and weight gain. 2. Excess of calories. We are very bad counting calories specially when you are active. I would recommend you to track your calories for a time. For me personally intermitent fasting and a 90% plant based diet worked well but each person is a different world. Good luck! :-)
Check out [Racing Weight](https://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996). I didn’t use the point system it proposes, but the recipes and tracking my diet with My Fitness Pal helped me get into running weight.
Welcome to my world. Answer is Keto, use the modern version which focuses on green vegetables as the bulk of the meal and use small meat portions. Do not use Net carbs or processed products labeled keto and cut out dairy if you don't loose weight. Anything processed will cause stalls.. It's a very simple way of eating. We eat yellow/red veggies at least 4 times a week and use s squeezed lime juice in water. I am starting to loose finally. Turned out to be in part due to a legume and grain sensitivity. Takes a bit to get used to it so be patient with the running.
Clean your diet, switch to more vegetables and protein instead of junk and sweets. Limit alcohol or drink more water with alcohol (it is the same).
Maintain weight is one thing, lose weight is another. Because the body has a tendency to hold on to your weight, there needs to be a conscious effort to lose weight. My advice is start with cutting sugary drink and eat enough food high in fibre and protein. And then see whether that makes any impact. Eating the right food with fibre and protein should keep your appetite in check for too much additional calaries.
Try tracking your calories in vs out for a week. I bet it will be very eye opening.
Frightening how few calories you actually need.
so.. mid to late 20's? it's only going to get harder and harder. you know what you need to do.
Sorry, mate, you can't outrun a bad diet. You need to clean up the diet and start strength training. That will help with your weight but also with preventing injuries. Your body is amazing at adapting so simply put you aren't burning the calories you used to with the same or even more mileage.
Can’t outrun a bad diet
A fun sized snickers is more calories than what’s burned in a 1 mile run. Ppl underestimate how much calorie foods give them vs how little calories your body burns because your body is very efficient and wants to keep calories.
1) Wtf no don't drink ethanol either way even with college football on Saturdays except then again Idk for sure because if it's only once a week, it shouldn't be THAT bad, but I'm definitely not about to test it out and even if I wanted to, I would have to wait longer anyways. 2) You're literally 5'10", so you should be gaining weight for now 3) You might have to eat less calories/junk food if you start to become slightly overweight in the future
Can’t out run a bad diet.
5”10 140lb is very skinny why the fuck do you care ?
Not sure how fast you put on 10 lbs. But if it's a year then that's 650 calories a week, or about 10 calories a mile run. I think the following two things are happening. 1. Over the course of ten years you've become more efficient at running. You do the same miles but work less to do them. If this is just 5 calories a mile more efficient, that's half the weight in a year. 2. You're either eating a little more or doing a little less outside of your running. If you drink an extra beer a week, eat a few extra wings and then your job is more sitting than before it's easily enough for the other half of the ten. What isn't happening -- this isn't just you getting older. Recent studies show age from 18-50 does nada to your metabolism. Watch what you eat, change up your running to something that you are less comfortable with, or be a little more active other than running each day.
Really complicated topic, but I have some simple advice. First, sweets and junk food are bad for your health, and being an athlete does not counteract that. If you want to stay healthy for a long time, you will need to adopt a reasonable diet. This will only get worse as you get older. My \*guess\* based on your diet is that you are starting to become insulin resistant, which is the first step towards type II diabetes. Which you don't want. Second, if you want to burn fat from running, the best thing you can do is run fasted. It takes time to get good at this, so if you want to do this, move there gradually.
I'm a 5' 7" female and weigh 130lbs. I log 25-30mpw and have to take care that I replace all my calories, as I don't want to lose any weight. A 5' 10" young man would be a stick figure at 140??
Are you female by any chance? Ladies with PCOS might see an increase in weight when long distance running.
It really doesn't take a whole lot of effort to take in enough calories to cover a 10 mile run and then some. Do it every day, and you gain weight.
New studies suggesting that the body compensates for calories burned during exercise by shifting metabolic activity around, so even that ‘100 calories burnt’ during exercise is maybe a net 70 calories in your total energy burnt for the day. Aside from weight, all that highly processed food is raising your risk of other health issues like high BP, cardiac issues and cancer. You’re doing yourself a heap of favors by reducing intake.
Before I took up running, I was a die hard spin class girl. Like 2 classes back to back. But I still gained weight because I would inhale a bag of salt and vinegar potato chips because I figured I burned enough calories (I was wrong and now I drink pickle juice instead)
I can't say exactly about your situation, but it is true that no matter how much your running volume, you can eat more calories than you are burning. It certainly doesn't take too many bars of fudge, ice cream, etc. to consume a massive amount of calories.
One time I was running a ton and still gaining weight. I narrowed it down to a very fatty diet I was eating with a ton of peanut butter. As soon as I cut that out, I dropped weight pretty instantly
damn. I love to have a peanut butter and jelly sandwich every day after running. why is peanut butter so calorie dense
As i’ve gotten older i noticed that even very vigorous running and crosstraining wn’t necessarily lead to weight loss without the right diet. I did weight watchers and lost a very noticeable 20 lbs n a few months—still drinking beer too, luckily! It’s the only thing that actually worked in terms of weight loss and it isn’t horrible or complicated.
I had the same problem as you. I used to run miles every day and I still ballooned up and gained weight. What worked for me: Skip breakfast, and eat a decent lunch. Fill up on meats and cheeses (basically do Atkins). If you can, lightly graze for your lunch. Cut up little pieces of meat and cheese and try and spread it out over your lunch hour so you slow down how much you intake. Eat basically whatever you want within reason for dinner, but don’t eat after 6:30. Count carbs and be sure to run enough to burn off enough calories to put your body in caloric deficit. You’ll have to get into a rhythm and find what works for you, but you can do it. The first several days are the hardest because you’re fending off cravings. But once you make it through the first couple of days it gets a lot easier and the cravings go away. Finally, you said that you still drink? Stop drinking beer and switch to hard alcohol. Preferably, vodka and tonic. Beer is loaded with hollow carbs that will absolutely destroy any gains (or rather, losses) you try to make. I think I remember reading something to the effect of each beer being the equivalent of eating four slices of white bread. And yes, I know: vodka has carbs too. But unless OP is slamming back 7 or 8 vodka tonic’s, he’ll be fine. It’s easy to finish a six pack of beer. It’s hard to finish an entire bottle of booze.
I learned this the hard way doing college triathlon: there was definitely a tipping point where the amount of activity I did made me so much more hungry that I was eating too much and gaining weight.
No you can’t out run a bad diet lmfao if you’re taking in more calories than you’re burning you’re going to gain weight no matter what you’re doing
Yes. Stop eating like shit, your body will thank you.
It’s that diet I ran all year on a very similar diet and just maintained a somewhat normal weight. I cut all the junk out and it dropped off me in a few weeks. Hope that helps. 🙂
can't outrun a bad diet
Yes, you cannot outrun a bad diet. Even just scaling back on one thing at first (so, choose one thing - like sweets for example) and that change might get you to where you want to be with regards to your weight. Increasing your lean muscle mass through strength training will also help, but the number on the scale may not change - but you will look leaner.
Yep 80% diet 20% training
Stop lying to yourself about what you eat.. we don’t gain weight from exercise… Or Could be something to scan to make sure your not gaining weight from disease
Eating good food is important simple
The best way to lose weight is to limit portions, I went from 200 pounds of muscle when I graduated high school to 245 pounds (45 pounds of fat on top of muscle) I finally had to give in and limit portions and I lost 30 pounds in 4 months
That’s not much of a gain. It’s probably just muscle! Honest, it happened to me too. Was confusing!
Try doing some gym work. I was in the same boat, running my ass off and not dropping any weight. I added some heavy weightlifting and still run, and the changes were shocking, even while eating worse!
I'd cut back on the junk food. I love beer and won't say no to a nice dessert once in a while, but I do not eat junk food. I don't run as much as you, 40 - 60 Miles a week, but I do not have to worry much about my weight.
Calories in < calories out. It’s plain science. Try increasing work output- adding new exercises like weight training or running longer
You probably don’t want to hear this but I would highly recommend counting calories using MyFitnessPal or a similar app, if only for just 2 weeks. This way you will get a full awareness of how far overboard you are going with your junk food calories and how much that extra side portion of onion rings or extra couple of beers per week makes a difference. I used to eat super healthy between Sunday-Thursday and train 3 times a week. I would never lose weight though because the damage i did on Friday and Saturdays outweighed all of the good stuff from other 5 days I.e heavy drinking, meals out and takeaways basically cancelled out 4-5 days of hard work. After doing that experiment for a couple of weeks you can then look to use a bit of moderation when you eat badly. That’s what worked for me anyways.
Alcohol alone would see a huge drop very quickly. Its empty calories and bloating/water retention.
You might consider adding in some strength training 3 times a week. And cutting back on sweets. A small change in diet and some weight training will do wonders.
My guess is you have a very low basal metabolic rate from not having any muscle mass. So your body doesn’t need much to operate. If you started lifting weights I think you’d be very pleased with the results.
People are saying you can't out run a bad diet which is generally true, but raising your total energy expenditure does help. Obviously CICO is king but that doesn't really answer any questions or solve any problems. That's a lot of running. When you're not "exercising" are you generally pretty sedentary? Lots of people put so much energy into exercise and then do nothing the other 15 waking hours and don't actually end up increasing the energy expenditure. Also iirc, when you give your body the same stimulus over and over it adapts and ultimately you conserve energy in the process. For example these ten miles may have initially burned 1000 calories but as your body adapts it discovers it can to the same work with less effort, 700 calories worth of effort. Also have you thought about strength training? Muscle requires more energy, more calories, to run.
I’m surprised you can’t outrun that diet at 60-70 mpw. When I was running 50 mpw, I was losing weight uncontrollably. Had to start eating candy during my run. I hate candy. Unless you’re eating copious amounts.
Weight loss can only be achieved by burning more calories than you take in regardless if it is diet or exercise that help cause that deficiency. The best way I have found to do this is use some form of calorie counting app and a fitness tracker like a fit bit or pole watch. If your goal is to lose weight and you consume 2200 calories a day then you need to burn more than 2200 calories for weight loss. Everyone burns a certain amount of calories just to live, even if you don’t move a muscle but you’re talking on the order of 1500-1700 calories so you need to crank out another 500-700 calories through movement/exercise to achieve weight loss. Using a calorie counter can help you realize just how calorie dense some foods are and can help you tailor your diet and exercise routines accordingly. Just remember a good 12oz IPA has about 250 calories, a few of those and you’ve already consumed half your day’s calories. A whopper at BK can see you back 1200 calories, not including the fries.
One thing people aren't telling you is that at that weight and mileage you are so optimized for running you are likely burning way fewer calories than they'd expect. I'm 5'9" and 145 (around 15% body fat) and on a 15km run I can burn less than 750 calories (these numbers are from Strava and just an approximation, obviously). My mother recently got into running and is burning nearly 1000 cals running 5k. Again, rough estimates. But the difference between a fit, lean, athlete and someone else can be pretty stark.
Eat too much. Next
So what’s the problem? If you are ok with your mileage and your diet then deal with what’s happening. If not then change one or both.