I’m an ectomorph (tall and skinny) and can not afford to lose weight. Since starting this programme I have lost a bit and a bit is too much. I don’t want to end up looking like a skeleton!!
Any advice on maintaining healthy weight? Just eat more?! What can I eat lots of that isn’t just refined sugar and carbs?
Hard to advise when we don't know what you eat but, having lost lots of weight myself years ago, with running I got a bit too thin. Advice that worked for me was to switch to full fat things like yogurts, milk, add in some healthy snacks ( I'm not much of a snacker) nuts and seeds, avocados, bananas and eat wholegrain carbs like granary bread, maybe some good quality high cocoa chocolate. You could use my fitness pal or similar to monitor your calories and make sure you're eating enough, though it maybe a bit trial and error.
Thank you! I’ll stock up on nuts and seeds for sure. I’ll also check out my fitness pal too.
Spot on advice!
Running is a calorie burning exercise, so you do need to stoke up. Ignore the carbs are bad fad, good quality carbs and fats will help you maintain your weight. A Dried fruit, nuts and seed mix before and after your run will help replace calories. If you can't increase your portion size, make sure you have regular snacks such as bagels and peanut butter, chocolate and whole milk yogurts. Good luck !
I usually have a banana before I run but I think I’ll do the nuts, seeds and fruit mix then. Thank you!
When I train for my HM’S marathons I work on fuel rather than losing weight and I always go back to myFitnessPal to get the balance right. The free version gives you the breakdown of nutrition, protein, carbs, fat of your calories. Everyone is slightly different for their breakdown needs (my energy is best at 50% carbs, 25% protein and 25% fat), but it is a great place to start to add calories in but keep the balance healthy.
Fats have the highest calorie density, so healthy fats like avocado, coconuts and nuts would be the most efficient to top up your calorie intake. Cheese is an 'avoid' food for people wishing to lose weight so would help you add the pounds, but I don't eat anything made with cows' milk.
How about adding extra smoothies? A combination of kale or spinach plus banana and berries would be an easy way to take on board more calories. You could look into plant-based protein powders to give your smoothies a boost.
Love this forum - sooooo helpful!
I had this challenge when I started to run as I was doing weights too and heavy gardening and generally using my body constantly. I'm naturally very slim and can lose weight easily but I knew I clearly wasn't eating properly.
The first thing I did was use MyFitnessPal to track what I was eating every day. I did this for a month and it was a real eye opener! I then started to fill in the gaps. More protein, more vitamins, I switched to full fat milk, butter, cheese, etc, and for long runs or after the gym I make my own smoothies and add whey protein powder. I don't have a sweet tooth and so I looked for healthy foods high in calories and ate more of those. Like avocado, nuts, beans, smoothies,etc.
It was a slow process but I started to gain weight, a couple of pounds a month which I was delighted with. I'm now the heaviest I've been for years which I'm very happy about because it sustains my running and weights well.
The other thing I'd recommend is doing weights. You don't bulk up but we have a great frame for the starting point! And it helps with our running brilliantly because a strong body makes us stronger runners and helps prevent injuries.
Good luck!
Interesting. Thank you for that. Will research the weights thing. Really don’t fancy the gym though. Can this be done at home? I’m going to download that app though as a couple of people have mentioned that. Thank you!
Weight gain?
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