Diets & Weight Maintenance Support Group

Chat about how well your latest diet is -- or is not -- working. This group is a great place to find support and accountability as well as share success stories and valuable lessons with the community. From where to start to weekly weigh-ins, get help from others to reach your dieting and weight maintenance goals.

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Running and Weight Loss

deleted_user
deleted_user
I made a commitment/lifestyle change awhile back, all with the idea to get in better shape, lose weight, and be generally more healthy.

I have planned to run a 5k in April/May of 2009, and have been working hard to prepare myself for this.

I am running as much as I can. I have been running every day, at least 2 miles on a treadmill (it's COLD in Ohio!)

I run at least 30 minutes (which is 2 miles for me, at 4mph) and usually kick it up to 45-50 minutes once a week (3.5 miles).

I weigh 200 pounds. I am 5' 9".

I'm worried I am not eating correctly to make sure that im encouraging weight loss.

A typical day looks like this.

Breakfast
--------------
Protein shake - 160 calories

Lunch
-------------
Some sort of sandwhich (ham, turkey, chicken but always deli meat) with a slice of cheese, and usually some condiment, usually mustard.

Dinner
------------
almost always a chicken breast, grilled, and veggies.

I'm wondering if this is too much exercise, and not enough calories?

It seems like it should be plenty of food, but I am new to this!

I cut out all soda products. I have coffee in the morning... and then water throughout the day.

Does this seem like an OK diet?

I know weight loss takes time, and I am also working out 3 days a week, with weights. So i know I am adding muscle as well, and muscle weighs more than fat.

I am not really concerned with my weight, but my waistline. :)

I realize that pounds on the scale, don't really relate to the size of my jeans.

Any thoughts/input/advice would be greatly appreciated!!!

Cheers
Steve
deleted_user
deleted_user
By the sounds of things, you are eating in a deficit. (Not good!) When you do that, your body eventually goes into starvation mode and will hold onto any body fat you have; therefore, you won't lose any weight - not to mention how hard it is on all of your body.
Figuring out how many calories you need to eat is actually quite a science but, I find that this formula usually gets you a pretty good estimate of where you need to be:
Weigh yourself in the morning. Take that number and divide it by 2.2 to get it into kilograms. First, you need to figure out your resting metabolic rate:
=795+(7.18*your body weight in kilograms)
Now you need to find a body mass indicator chart and figure out what your BMI is.
Once you know your BMI, you need to figure out your activity level by using the following charts.
BMI 18-24.9
Under 35 years Over 35 years
No workout 1.6 1.4
Active workout 1.8 1.6
Strenuous 2.0 1.8

BMI ? 25
Under 35 years Over 35 years
No workout 1.5 1.2
Active workout 1.7 1.4
Strenuous 1.9 1.6

Now, to figure out how many calories you should eat, take your resting metabolic rate and multiply it by the number in the chart that matches your activity level.
If you are trying to lose weight, take a max of 500 calories off of this number.
Also remember to divide you calories up throughout the day. Instead of three meals, eat six smaller meals every 2-3 hours.
Hopefully this helps some.
deleted_user
deleted_user
I believe cowgirl is correct. You are in a deficit. Your body will not allow you to lose weight unless it feels secure with its caloric levels.
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