Any advice please, food related.

[Realfoodieclub]

I am now in week 7 and as Laura says, I am a runner now. I have just concentrated on getting here for weeks.Now I want to be able to lose a couple of pounds. My weight has been steady and I have a very good diet. (I am a nutritionist) I have been hyperthyroid (body running in overdrive always) and now (hypothyroid. Running a little sluggish) I am on medication but would like to cut down to lose some weight. Only looking at 1lb a week. I was wondering how anyone else is coping with fueling their runs and losing weight? Sport nutrition is very different from plain calories in, calories out. And i have found i always over do it. Any advice gratefully accepted.

[albionjen Graduate]

Congrats on losing a couple of pounds, sounds like you're already doing the right things!

I've been losing weight while doing couch to 5k. If you are looking to lose 1lb per week, then you need to undereat by 500kcal per day. (I guess you probably already knew that being a nutritionist!)

I have not found it a problem fueling my runs, even though earlier on in the year I was losing 1-2 lb per week. As long as you only have a sensible calorie deficit you shouldn't have a problem. I have seen some people suggest no more than 20% of your daily calorie requirements, but I don't know if there is any evidence to back that up. I found that if I was feeling more tired, hungry and grumpy then that it was a sign I might have cut the calories too far One thing that helped me was making sure my meals had plenty of protein as well as some carbs, as I found it kept me full for longer than a carb heavy meal.

I always run best on an empty stomach, so haven't felt the need to conciously fuel each run. I either run first thing in the morning after having a glass of water or run when I get home from work before dinner. If I am going for a longer run on the weekend I have a banana or dried fruit snack before heading out. Don't know if that is what you would recommend, but it works for me!

[Realfoodieclub Graduate in reply to albionjen]

I also run first thing in the morning just on a glass of water. The problem I am having is that if I cut calories the night before the run my energy has dropped I have a very sensitive system. I like your thinking on the protein maybe I could jiggle things a bit. thanks

[annasee Graduate]

I've also got an underactive thyroid (on permanent thyroxine) and quite low blood pressure. I would never try to run without food, as I think I might faint, & certainly get a headache. I usually make up a version of the Bircher muesli for my breakfast - a few spoonfuls of rolled oats, a grated apple, some water, and lemon juice, a few raisins and some toasted sunflower seeds. That and a cup of tea about half an hour before I go for my run (just started Wk 8) seems to be a perfect amount and I feel quite comfortable. Haven't really lost more than a kilo so far, but clothes definitely fit better and I feel much more toned, not so middle-aged and flabby

[Realfoodieclub Graduate in reply to annasee]

Thanks for you reply. Luckily my blood pressure has regulated a bit now. I too am on thyroxine. I find it hard to fit in the run if I wait till after my breakfast has settled. I am out the door after ten mins of getting up. I purposely get up early to run. Your breakfast does sound good though. I feel toned but no weight loss at all. I know we have to be careful cutting calories on thyroxine. I am sure it will happen

[Markee Graduate in reply to Realfoodieclub]

Why do we have to be careful cutting calories on thyroxine? I have hypothyroidism and have been taking thyroxine for 14 years, current dieting using Slimming World and have lost nearly 4 stone.

[Realfoodieclub Graduate in reply to Markee]

I'm new to this so any advice is greatly received. I was advised that fasting and severe calorie deficiency can Interrupt absorption of the medication. Total newbie.

[Markee Graduate in reply to Realfoodieclub]

OK. I'm no expert, but I wouldn't advise fasting and severe calorie deficiency. Just sensible dieting, a pound or two a week.

Not that I am pushing them, but I really like the Slimming World plan, it is the only plan that has worked for me, and I've never felt hungry. No calorie counting (I don't have time for that), loads of fruit, veg and salad and most importantly no fat.

As an aside, some people on a thyroid forum (years ago now) advised taking your thyroxine first thing in the morning, preferably about an hour before eating anything - as it helps with absorption of the medication! Confused, I am!

[Realfoodieclub Graduate]

Thanks for that. I'm big on the fruit and veg but have probably let the fat slide a bit so i will work on that. On the timings of thyroid med my doc explained that the reason they state an hour before eating is becuase a lot of people have milk for breakfast and its to do with that calcium intefers the uptake. I tend to get up take my meds and have a calamine tea till I can have my much needed coffee as I haven't taught myself to have coffee without milk yet. thanks again for your advice.