Advice please

[Agelesslass]

Hi guys, I need advice on what to eat when running because I’ve lost too much weight, my GP told me not to lose any more. I eat healthily and don’t want to stuff my face with cakes, biscuits etc. It doesn’t help as I have been ill lately and wasn’t hungry for a few days. What do I eat to maintain weight and not put any on? I normally run 5 miles x 3 times a week. Thanks guys, happy Friday.

[Whatsapp Graduate10]

Theres no reason why you should alter your diet if you are running, especially as you say you are eating healthily.

I would guess in this case it is a matter of amount. Last time I checked the average woman requires 2000 calories per day to maintain weight (2500 for a man). On run days maybe you could add a bit more in the way of carbs.

[Agelesslass Graduate10 in reply to Whatsapp]

Thank you so much for this advice, I will try and calorie count my food to make sure I’m up to this threshold.

[Whatsapp Graduate10 in reply to Agelesslass]

There is a fair bit of scientific support for eating smaller amounts but more frequently, Say six small instead of three large meals a day. Providing your overall calorie count is the same, and you are able to fit these in. A benfit is that you don't get the spikes and troughs in sugar levels and energy, etc.

[Agelesslass Graduate10 in reply to Whatsapp]

Thanks very much will look into all this.

[icklegui in reply to Agelesslass]

Count your calories, but get an estimate for your requirements which is tailored to your size, rather than relying on the average (I'm sure you can find some online estimators to do this, I've looked up my own before because I am waaay off average). Good luck.

[Agelesslass Graduate10 in reply to icklegui]

Thanks for all that advice, will research into my own calorific needs to maintain my weight.

[Hidden]

I eat before a run, usually a bowl of muesli and a banana, and make sure I have something when I come back, maybe just a nut bar or a glass of soya chocolate milk, otherwise I get shaky. Then I have something with carbs for lunch, maybe pasta. I think the key is the something when you come back, just to replenish energy.

[Agelesslass Graduate10 in reply to Hidden]

That sounds a good plan, I’m not used to eating a lot at any time but must try and up my calories, my GP really worried me over this.

[Oldfloss Administrator Graduate10 in reply to Agelesslass]

But...how do you feel ? Tired, lacking energy, dizzy after your runs... ? I think your body tells you a lot.

[Agelesslass Graduate10 in reply to Oldfloss]

No, I get tired towards the end of my runs but that’s normal isn’t it? Not dizzy at all.

[Oldfloss Administrator Graduate10 in reply to Agelesslass]

I get tired too..healthy tired..😉

[Hidden in reply to Agelesslass]

I find it harder to eat one large meal too. I'm a grazer. Just space your food out over the day. Here is a typical day for me: breakfast is muesli with linseed, sunflower and pumpkin seeds, fresh fruit including banana, soya milk and a little maple syrup (If i'm running it's just muesli and banana or I feel too heavy; lunch will be pasta or potato with veggies like broccoli green beans kale carrots and often half an avocado, plus soya mince or a veggie burger or similar, and sometimes ground almonds sprinkled over the meal, and humous added, or buckwheat pancakes, soya yogurt after; later in the afternoon handful of cashew or walnuts or both, snacks of soya chocolate milk, fruit, dates etc. I might break out and have a sainsbury's apple pie or two. Sometimes a second cooked meal of chips and something like baked beans or humous. an occasional square or two of plain chocolate - I'm not very fond of plain chocolate but the vegan milk versions are revolting. Add salad to my meals sometimes.

[Agelesslass Graduate10 in reply to Hidden]

Thanks FlickM3, I couldn’t eat all those pulses as I have IBS flare ups and as you can imagine these would have aggravate my condition. You sound really healthy and have a really good diet. Thanks for all your advice.

[Hidden in reply to Agelesslass]

I only mentioned what i eat to give an idea of amount and frequency Substitute your own items x

[Hidden in reply to Agelesslass]

Do you feel fatigued? Have you always been low weight? I'm pretty slim and lots of medical staff have nagged me about my BMI, but my lovely running GP has always said being thinner is good.

[Agelesslass Graduate10 in reply to Hidden]

No I feel fine, I e lost 20lbs through running but I have been ill lately and lost a bit more. Always been slimming though.

[Jundal]

Well, I'm a b*gger for caburys mini rolls, (especially the raspberry ones) but I'm sure that's not what you want to hear...

[Agelesslass Graduate10 in reply to Jundal]

Thanks Jundal but I will pass on those if you don’t mind.

[Jundal in reply to Agelesslass]

More for me! Not that j can eat then, I'm changing up my calorific intake as of tomorrow!

[Oldfloss Administrator Graduate10]

I do empathise.... I lost a stone after the incident of the infected horsefly bite and subsequent antibiotic regime...followed by the whole...have I got a stress fracture palaver...?

healthunlocked.com/bridgeto......

The weight has really never gone back on. I eat really healthily too. I have upped my carb and protein intake...

My tips...

Eat breakfast every day....( makes for a healthy eating habit) ...I do , after my run...avocado on toast.. topped with an egg Yummy.. treat is smoked salmon in scrambled egg

The Old adage...

Breakfast like a King... Lunch Like a Prince and Dinner ...like a Pauper. It figures

Little and often may work for you though...

Ideas...

Nuts, unsalted, peanut butter on toast ,soups with pulses, pasta etc/ You can add cheese to savoury dishes..I love cubes of cheese with strawberries..Oatcakes with cheese tomato and mushrooms...Broad beans on home made bruschetta... Full fat milk... if you like milk..

and a real good one.. eggy bread or Golden Glory.. delicious

Gosh I am hungry now!!!

Hope this may help... we do need to fuel our runs...

[Agelesslass Graduate10 in reply to Oldfloss]

I will heed your advice Oldfloss, I could eat and like all your diet.

[Oldfloss Administrator Graduate10 in reply to Agelesslass]

Pick and choose..treat yourself.. I don't like chocolate or cake..but savoury and cheese. I have started eating potsto crisps again too...Tyrells Furrows...Hmmm delicious..and as much green stuff as possible..I also make my own bread..so eating that is a delight too..we can encourage each other😉

[Agelesslass Graduate10 in reply to Oldfloss]

Good ideas Oldfloss, thanks

[UpTheStanley Graduate10]

Mmmm.... did you originally start running to lose weight? If you did, and have reached a target, you could just run less (heresy!), otherwise you do need to eat enough to support your running habit. Five miles three times a week is a lot of calories. 20 lbs weight loss also sounds a lot, but I suppose that depends on the start point.

The easy answer is probably pasta 😀 ......

[Agelesslass Graduate10 in reply to UpTheStanley]

Thanks for the sound advice, I was 10st 9lbs when I started running I am no just over 9st and 5ft 6”” tall. Must eat more as Izvestia never been this light.

[Oldfloss Administrator Graduate10 in reply to Agelesslass]

I am 5'4"..and down to 8st..7lbs..last time I was this weight I was 28!!

We shall eat more..😉..Hey..maybe we are turning into lean,keen running machines..(an old one in my case)😉

[Agelesslass Graduate10 in reply to Oldfloss]

Love this reply Oldfloss

[Sqkr in reply to Agelesslass]

Apologies if it sounds like I'm prying and do feel free to ignore if you feel it's inappropriate—but this seems a perfectly healthy weight for an active person, especially as you mentioned you don't feel fatigued. Is it the speed at which you lost the weight that troubled the doctor? Could you therefore perhaps replace one run a week with a pilates class (for example) to ensure you're building flexible muscle as well as slightly reducing the rate at which you use up resources? And as mentioned by UpTheStanley (sorry, phone didn't like the hyperlink!) perhaps you might find you would benefit from slowing down on one of your runs too? They must be quite resource hungry to have lost so much weight in the first place 🙂

[Agelesslass Graduate10 in reply to Sqkr]

Not prying at all Sqkr, value your opinion and good advice. Thanks very much for it all.

[misswobble Graduate10]

Peanut butter and avocado, that sorta thing is healthy but quite calorific, delish though. Almond butter is also lush. I put it on my porridge. unsalted nuts are good for you in moderate quantities 🙂

I love food but try and keep it healthy. If you are running a lot you do need good fuel i like a curry, stew or a chilli after long runs as it slips down easily Include lentils, pulses and beans into your diet 💪🙂👍🏃‍♀️🏋️‍♀️

I don’t count calories but it might help you initially to ensure you’re getting enough. my fitness pal is a good one 😃👍🏃‍♀️

[Agelesslass Graduate10 in reply to misswobble]

Thanks very much, I will get some almond butter it sounds delicious.

[Oldfloss Administrator Graduate10 in reply to Agelesslass]

It is..small runner in training and I have it on rice cakes..😊

[misswobble Graduate10 in reply to Agelesslass]

Nice with sliced red apple. I eat it by the teaspoonful as it’s calorific 😋

[Agelesslass Graduate10 in reply to misswobble]

Yum yum

[pinkaardvark Graduate10]

Beautiful dogs, I have a Korean curry recipe somewhere if you need it.

[mountaindreamer Graduate10 in reply to pinkaardvark]

😳😳😳

[Agelesslass Graduate10 in reply to mountaindreamer]

Thanks, yes my dogs are great. Yes please for the curry recipe. Everyone is so kind, much thanks again.

[mountaindreamer Graduate10]

Lots of good advice already. If you like grazing, I love eating unsalted mixed nuts and raisins by the handful, which add fairly healthy calories. I find rice cakes piled high with peanut butter and sliced apple another easy tasty snack that’s pretty high calorie. ❤️

[Agelesslass Graduate10 in reply to mountaindreamer]

Thankyou I do love nuts and rice cakes, I must learn to graze. Great advice, cheers.

[Sqkr]

I had three bits of swiss roll for breakfast today. Running means I can just have more of everything 😊 I'd say do what you do now if it has served you well to this point, but just a bit more of it—if not a bigger portion, then more often.

[Agelesslass Graduate10 in reply to Sqkr]

Thanks very much for that advice Sqkr, will take on board all the good advice I’ve had on here, all very helpful.

[Jonno34 Graduate10]

I am the opposite, cant seem to shake it. I would up the carbs a bit, try to have pasta, rice, potatoes with each meal and don't shy away from the odd snickers. So long as you are not diabetic and have no history of such in the family that should be OK. I try to stay away from fast acting carbs like biscuits and whit bread and assuming your cholesterol is OK some cheese butter and cream is also OK. Wholemeal bread also good. Avoid low fat foods they usually have a lot less flavour and added sugar and are less natural. Try to add a bit extra, if you have cereal for breakfast add a banana, toast, add some jam same with porridge. Just a bit more of what you enjoy, and of course chocolate!

[Agelesslass Graduate10 in reply to Jonno34]

Love your advice, thanks so much.

[ju-ju- Graduate10]

Gosh that’s tricky. I suggest plenty of nuts and seeds, avacado’s, eggs, cheese, meat. All healthy and full of energy 💥 most importantly don’t weigh yourself or worry about your weight. Running will take care of that 😎

[Agelesslass Graduate10 in reply to ju-ju-]

Thank you so much for your sound advice

[slow-farah Graduate10]

Hi 😊 Looks like you've got lots of good advice already, I've noticed that as I've run further I am eating more so it may be a case of getting yourself to eat an extra potato with dinner each night (not necessarily a potato but you get the idea 😂) and an attitude that food is fuel so you need to eat some breakfast/lunch/dinner regardless of whether you're hungry or not

on the other hand it may just be that this is your new healthy weight (if it's what you're maintaining with no adverse effects)

[Agelesslass Graduate10 in reply to slow-farah]

Yes I do want to keep the weight I am but everyone tells me I’ve lost too much weight aaaggghhh but I like the way I look now.