Running And Dieting Not Losing Weight

Youre Eating Too Much

Running For Weight Loss | Run Tips For Losing Weight

If you’ve already cleaned up your diet big time and you’re still not losing weight, it may be that you’re simply eating too much. In order to shed pounds your body needs to run a calorie deficit, meaning you need to burn more than you consume. That being said, you shouldn’t have to deprive yourself either. Life is about balance. Don’t become consumed with counting calories or weighing yourself every day.

Eat whenever you’re hungry and eat slowly enough so you can stop just before you get full. And don’t be afraid to give yourself “healthy” cheats. The moment you start depriving yourself is when you start to feel like you’re missing out on something and you want to binge.

Tip: Healthy snacking during the day will keep you from overeating during meals. I always carry a few Kind Bars in my bag because they’re a great snack made with whole foods and have nothing artificial.

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How To Track Your Weight Appropriately

A very important thing to recognize is timing. If you weigh yourself at the end of the day after 3-5 meals and at least 8 cups of water, you might notice a large difference in your weight than if you were to weigh yourself first thing in the morning. Also if you are weighing yourself right after you workout, you may notice a slight increase in weight due to the “swelling” of your muscles.

Fluctuations are normal and just because your weight changes from one day to the next, doesn’t mean the scale isn’t creeping down overall.

Consider plotting your weight each day and using averages each week to measure your progress. And give yourself at least 3 to 4 weeks to see a change.

Running To Lose Weight: How It Really Works

ByBecks Shepherdpublished 29 September 21

If you’re running to lose weight, here’s all the help you’ll need to achieve your health and fitness goals.

Are you running to lose weight? Or at least thinking about it? Running is a popular form of exercise for many reasons. Not only does this easily accessible form of cardiovascular exercise have brilliant health benefits like being able to boost your mood, lower your risk of cardiovascular disease and help you sleep better running can also help reduce body fat.

If you’re trying to lose weight by grabbing yourself one of the best treadmills or running outside with the best running headphones and not seeing any results, were going to get to the bottom of how this form of exercise can safely help you manage excess fat. We will delve into the research and reveal how much running youll have to do, what factors affect weight loss, how many calories you should be consuming, and whats the best exercise to drop some extra weight. Armed with this knowledge, youll be able to understand how running to lose weight can work safely for you.

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Muscle Weighs More Than Fat

We are not saying you are going to turn into a body builder within a few days of beginning your running program, but over time, your body will begin to build muscleand burn fat.

While this is great news for your overall fitness and race times, youre actually gaining weight by replacing low-density fat tissue with high-density muscle tissue. While it may add a bit to the scale, it is a good change and will help you to continue to run faster and get fitter.

Numerous Hormonal Changes In Women

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During your period, your appetite changes, making you crave sugary and high-calorie foods which may affect your calorie deficit. On the other hand, even if you maintained a 1000 calorie deficit during this time, hormonal changes could cause water retention. If you weigh yourself during this time, chances are that you will start thinking that your diet is not working .

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Reasons For Not Losing Weight Despite Diet And Exercise

Whether you’re struggling with losing those final pounds or just can’t seem to get your weight loss jump-started, it’s frustrating to watch your weight stay constant while you diet and exercise. Understand the reasons for not losing weight despite diet and exercise and start shedding pounds again.

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How Much Weight Can You Lose By Running

Lots. Dustin Worth, for instance, got inspired to run when his wife completed a marathon, and he lost 20 pounds in just a month of running on a treadmill in their basement. That was when he was 270 pounds, and his running and healthy eating habits turned him into a shredded 170-pound guy now .

And then theres David Myers, who, at more than 350 pounds, started walking. Then he started running, and today, hes 130 pounds lighter. And Stephane Doiron, who grabbed his running shoes when he realized he couldnt keep up with his son, whom he was pushing to excel in strength conditioning for his hockey team. I remember at first, I could barely run a minute without stopping to regain my breath, he says. Today, he regularly runs 10Ks and has dropped 55 pounds. You dont have to run far to make running work for you. Just get out there and get after what you want from it.

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So What Actually Works For Weight Loss

At the individual level, some very good research on what works for weight loss comes from the National Weight Control Registry, a study that has parsed the traits, habits, and behaviors of adults who have lost at least 30 pounds and kept it off for a minimum of one year. They currently have more than 10,000 members enrolled in the study, and these folks respond to annual questionnaires about how they’ve managed to keep their weight down.

The researchers behind the study found that people who have had success losing weight have a few things in common: They weigh themselves at least once a week. They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. They also exercise regularly.

But note: These folks use physical activity in addition to calorie counting and other behavioral changes. Every reliable expert I’ve ever spoken to on weight loss says the most important thing a person can do is limit calories in a way they like and can sustain, and focus on eating healthfully.

In general, diet with exercise can work better than calorie cutting alone, but with only weight loss benefits. Consider this chart from a randomized trial that was done on a group of overweight folks: The group that restricted calories lost about the same amount of weight as the group that dieted and exercised, though the exercisers didn’t cut as many calories:

You Lack Knowledge About Weight Loss Matters

How to lose weight running | How I lost 30 pounds Running

If you read the above 7 mistakes again you should realize that all of them are related to lack of basic knowledge about weight loss matters. Knowing the factors affecting weight loss can prevent these mistakes.

What you should do?

Get informed. or visit other reliable web sites and read about the basic weight loss principles. Dont believe in anything that you read especially if this is too good to be true. Stay away from fad diets or scams and prefer to read articles or opinions that are backed up by research.

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You Might Be Overcompensating By Eating Too Much

Youve probably heard the phrase, abs are made in the kitchen, which means that exercise and diet go hand in hand when it comes to slimming down or toning up.

This does NOT mean you have to adopt one of the latest fad diets floating around. What it does mean, is that losing weight comes from a calorie deficit.

If youre gaining weight from running, maybe its because youve started taking in additional calories to fuel your run but are overdoing it.

If you want to lose weight, you will have to burn more calories than you consume.

Running is usually a great way to make that happen because you can burn so many calories through sprinting or long-distance running.

But on the other handall that exercise makes you hungry!

Since youre burning so many calories, youre then having to compensate for the difference by eating more than your normal amount, which could be causing you to gain weight.

Experiment with different sources of fuel and nutrition regimes: I typically recommend consuming a carbohydrate-based snack an hour or two before your run.

Also, stick to natural food and fuel sources energy bars might seem like a quick solution, but theyre often loaded with calories, sugar, and processed ingredients that your body struggles with.

You Might Also Be Gaining Fat

OK, so maybe you’re gaining muscle, but your rigorous strength-training workouts leave you so famished that you’re eating more than usual. You might be gaining body fat with that muscle. This is easy to fix! You’ll just need to monitor your calorie intake.

Rebecca Gahan, certified personal trainer and owner and founder of in Chicago, suggests noshing on some simple carbs and protein after your workout to aid in recovery, but keep it to 150 calories. A small protein smoothie or half a banana with some peanut butter will do no need to down a 250-calorie protein bar.

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Youre Not Looking At The Big Picture

Frustrated because youve been on your diet for three months and youve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthily over time, so you can keep the weight off permanently.

We tend to look at weight loss in the short term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market.

Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the past several years and how you would like to feel several years from now too.

Youre Weighing At Different Times Each Day

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Weighing yourself every day is a really good idea, regardless of whether your goal is weight loss, gain, or maintenance.

You should however do this at the same time every day.

This is because eating and drinking throughout the day will make you heavier simply because the liquid and food is in your gut.

If you weighed yourself, drank a liter of water, then weighed yourself again, youd be roughly 1kg heavier .

This means that if you weighed yourself on Monday morning, lost some fat , then weighed yourself again on Tuesday evening, youd likely be quite a bit heavier than you were despite losing some fat.

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Youre Not Eating Enough

It sounds counterintuitiveeat less to lose weight, right?but thats not quite how it works. You can either exercise more and eat more, or exercise less and eat less, but you cant exercise more and eat less. It just doesnt work, Elsesser says. Of course that doesnt mean you should throw all moderation out the window. Eating to excess, particularly eating nutritionally-barren processed foods, is never a good idea. But you need to match increased training with properly increased fueling so you can recover and make progressincluding weight loss.

When you skimp on fuel, you not only never fully recover, but your body also goes into low-power mode , so your metabolism dips, and workouts suffer. Fuel yourself and satisfy your hunger with whole foods including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables throughout the day.

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Maybe You Are Losing Without Realizing It

If you think you are experiencing a weight loss plateau, you shouldnt fret just yet.

It is incredibly common for the scale not to budge for a few days at a time. This does not mean that you are not losing fat.

Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains .

Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising.

This is a good thing, as what you really want to lose is body fat, not just weight.

It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.

Also, how well your clothes fit and how you look in the mirror can be very telling.

Unless your weight has been stuck at the same point for more than 12 weeks, you probably dont need to worry about anything.


A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesnt budge, you might still be losing fat.

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Youre Not Eating The Good Stuff

If you’re working out but not losing weight, the first place you should be looking is the kitchen. Some people focus all their energy on burning off calories that they don’t take the time to consider what they’re putting in as fuel. A good rule of thumb is to stick to all natural, whole foods.

Tip: Look for foods that have the fewest ingredients on the labelif you can’t pronounce it, it’s probably not something you want to be putting in your body.

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Heres Why Some People May Gain Or Maintain Weight From Running

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Similar to the above, a lot of this comes down to calorie intake vs. expenditure.

A 2019 study published in The American Journal of Clinical Nutrition found that people often increase their calorie intake when they exercise. Its certainly not uncommon to start a running plan and realize that youre suddenly way more famished than usual. And, whats more, theres absolutely nothing wrong with that, even though weight gain tends to be demonized. Bodies need fuel, especially for increased exercise!

Youre often going to eat more than you have burned simply because its really hard to burn calories in that kind of massive sense, Dr. Pojednic explains.

Also worth noting: Just as pairing running with other healthy habits can lead to weight loss for some people, it can lead to weight gain for others. Lets say your newfound running habit is part of a decision to stop overly restricting food to the point of having no energy a way to find joy in movement as you start fueling and treating your body in the way it needs. For some people, those changes could lead to a net gain in weight.

And, if a new running habit generally evens out with other new lifestyle habitsmaybe you join a running club to make new friends and excitedly partake in post-run drinks each timeits possible that your weight could pretty much stay exactly where it is.

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You Have A Medical Condition That Makes It Harder

Any medical condition that affects your hormones , your insulin levels , or your blood pressure will make it more difficult to lose weight.

Dr. Weiner adds that any injury that results in limited mobility can also contribute to weight gain, partly because it can lead to muscle lossand less muscle means you are burning less when your body is at restand partly because it will reduce your ability to exercise regularly.

Eventually Weight Changes From Running Will Likely Plateau

There are a few reasons why this might happen, and just like other potential weight changes related to running, its not a bad thing.

Typically what will happen is as you exercise you get better at it, Dr. Pojednic says. Lets say you went out and you ran a mile and you hadnt run in a very long time. Thats going to be very taxing for your body because its not conditioned to do that. As you get better at running, your body starts to do it more efficiently, meaning that youll use fewer calories when doing the same activity. Whereas before you may have been exhausted after one mile, now the same distance likely feels easier. The physiologic changes involved can lead to a weight gain plateaulike if you no longer need a certain amount of fuel to serve as energy for your runsor a weight loss plateaulike if youre no longer using up as many calories to be in an overall caloric deficit.

Ultimately, remember that your weight might change in some way if you decide to start running. It also might not. And both are more than okay.

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Your Body Is Under Too Much Stress

Exercise is a stressor on your body. When you have a healthy balance of exercise-related stress and recovery time, your body is healthy and can lose its excess fat. However, not giving your body enough time to recover can also be a negative as you’ll start to produce an excessive amount of cortisol, a stress hormone.

Cortisol is both normal and important when working out it’s involved in processes that give your muscles the energy needed to get moving. But when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

Exercise isn’t the only stressor that can produce excess cortisol. A stressful personal or professional life can also make your body produce too much of this hormone. When you stop exercising, your body stops producing cortisol however, it may not be quite as easy to turn off the mental stressors going on in your life.

Tip: Make sure you’re keeping your mental and emotional health in check in addition to your physical health. You should strive for total-body wellness.

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