Does adding on exercise = losing undesired body fat?

guest — Thu, 23 Apr 2009 12:31:30 GMT

In one of the blog posts for new runners, a frustrated woman commented "And everyone said the weight would “fall off” when I started to run. Not true!"

I agree. Most novice runners start their exercise program believing undesired body fat will melt away. Not the case. If running contributes to a calorie deficit, body fat does dwindle away. But all too often, new runners eat a little bit more than usual, either because they are hungrier~~exercise can stimulate the appetite for women (more so than for men)~~or because they believe they deserve a reward of a cookie or two. The combination of hunger + desire for a reward = no fat loss, and often fat gain.

The other thing you have to look at is 24-hour energy expenditure. That is, some new runners become less active in the other parts of their day ("I ran today, so I'll sit and read instead of clean the house.”) A study with middle-aged people who added on an hour of brisk walking each day indicated they did they eat more, nor did they lose weight. They simply napped and slept more… In 24-hours, they did not burn additional calories.

I recommend you run for health and fitness, and pay attention to eating smaller portions at dinner to lose undesired body fat. Just chip off 100 to 200 fewer calories at night. For information on how to lose fat and maintain energy to exercise, you might want to read my Food Guide for New Runners: Getting It Right From the Start.

Regardless of weight, enjoy feeling proud of your running accomplishments!

Nancy Clark MS RD

Certified Specialist in Sports Dietetics (CSSD)

The Jellybean Diet

guest — Wed, 25 Feb 2009 12:25:42 GMT

Nancy, I’m a new runner who is hoping to lose weight but I’m not having much success. I’m fighting bad cravings for sweets and end up eating The Jellybean Diet. Help!

The jellybean diet ... sounds to me like you are getting too hungry. That is, craving sweets means you have gotten too hungry and your body is screaming for quick energy. The solution is to prevent hunger by eating more quality food at breakfast and lunch. Target about 500 calories at each of those two meals, and you’ll find you feel better, have more energy, run better, are in a better mood throughout the day, are more productive, and are not hankering for jelly beans in the afternoon.

If you want to lose undesired body fat, your goal should be to fuel adequately during the day, and then eat a little less at the end of the day. The best time to lose weight is when you are sleeping, not when you are trying to run and function during the day.

If you want some more specific guidance on how to lose weight and have energy to exercise, I recommend my Food Guide for New Runners: Getting It Right the First Time. You might find helpful the strong section on weight, sweets cravings, and dieting. Or better yet, meet with a sports dietitian for personalized advice. You can find a local RD by using the referral network at

www.SCANdpg.org

Nancy Clark MS RD

Blog Posts From Active Expert: Nancy Clark RD CSSD Tagged With food_guide_for_new_runners

Does adding on exercise = losing undesired body fat?

The Jellybean Diet