I'm concerned about weight

FireFoxBoy

I'm 5 foot 11 and weigh 92.7kg. I weighed myself today and the same time last week and there was no change in my weight. I ran 50km in total during the week and ate 2,500 calories each day. I felt I lost some fat and became leaner, but lost no weight, which I find strange.
This time last year, I ran about the same distance each week, maybe even less, but I weighed 75kg at my lightest. But my daily calorie intake was 2,000 calories then. Even when I was eating 2,000 calories, I still felt it wasn't enough.
I only started meassuring my calorie intake again last week after a 4 month break (long story).
I thought a 2,500 calorie intake would be about right for a person whose target weight is 75kg and runs between 40-50km a week. But maybe I'm wrong. Am I eating too much?

Chartsengrafs

FireFoxBoy wrote: »

Am I eating too much?

If you weighed 75kg last year and weigh 93kg now, it certainly sounds like it.

Wottle

It's only a week, don't beat yourself up.

11 weeks ago I was 86 kg (5'9), haven't changed my diet, just started running more, about 60K a week, I'm now 79 kg.
Looking back, when I got to 5 weeks of consistent training, it was like I unlocked the magic key and the weight just started falling off.
My focus isn't on weight loss though, it's on enjoying my training and staying consistent, the weight loss is a happy byproduct, be patient and keep up the good work.

FireFoxBoy

Wottle wrote: »

It's only a week, don't beat yourself up.

11 weeks ago I was 86 kg (5'9), haven't changed my diet, just started running more, about 60K a week, I'm now 79 kg.
Looking back, when I got to 5 weeks of consistent training, it was like I unlocked the magic key and the weight just started falling off.
My focus isn't on weight loss though, it's on enjoying my training and staying consistent, the weight loss is a happy byproduct, be patient and keep up the good work.

how many calories do you eat

how.gareth

I'm fairly sure if you dropped your calorie intake to 2000 you would lose weight. I dropped from 90kg to 78kg in 6 months from reducing my calorie intake and no exercise whatsoever

Wottle

FireFoxBoy wrote: »

how many calories do you eat

Have no idea but I eat my 3 meals a day and have an awful sweet tooth, if I was to guess I'd say between 2200-2800

Peregrinus

FireFoxBoy wrote: »

I'm 5 foot 11 and weigh 92.7kg. I weighed myself today and the same time last week and there was no change in my weight. I ran 50km in total during the week and ate 2,500 calories each day. I felt I lost some fat and became leaner, but lost no weight, which I find strange.
This time last year, I ran about the same distance each week, maybe even less, but I weighed 75kg at my lightest. But my daily calorie intake was 2,000 calories then. Even when I was eating 2,000 calories, I still felt it wasn't enough.
I only started meassuring my calorie intake again last week after a 4 month break (long story).
I thought a 2,500 calorie intake would be about right for a person whose target weight is 75kg and runs between 40-50km a week. But maybe I'm wrong. Am I eating too much?

Two things:

First, in general any changes you make to your lifestyle are going to take four to six weeks before you begin to see the effect in any meaningful way. This goes for both exercise and diet changes. In the short term - and a week is the short term - you might see significant weight change or no weight change at all. but neither is a predictor of what kind of change you will see in one, three, six months if you stick with your new regime. Best advice is not to weigh yourself for at least a month after you make the change or, if you must weigh yourself, pay no attention to the result.

Secondly, if weight loss is your goal, this is 90% diet and 10% exercise. You can't outrun a bad diet, as they say. Having said that, exercise is good for other reasons, plus it can help you stick to your dietary changes - surprisingly, exercise is an appetite supressant for some lucky people.

walshb

Very odd that 2000-2500 calories per day whilst training would result in a yearly weight gain of 17 kgs...Am I reading the OP right?

The Muppet

2500 calories would be around the amount you should be eating to maintain your current weight. If your calorie calculations are accurate you will lose weight if you continue as you are but it will be a gradual process. That's not a bad thing really when it comes to weigh loss but if you want to speed up the process cut back on the calories but that can be counter productive to the running if you cut too much. Try find a balance which works for you.

huskerdu

Average calorie requirements and just that - averages. There is no guarantee that they apply to you exactly. Also your metabolism does not stay the same for the whole of your life. And calorie counting is often not very accurate.

So, my advice is the same as the last two posters.

- Keep it simple, dont stress too much about numbers.

- If you want to lose weight, eat less.

- Give it time and not expect instant results.

Annie get your Run

huskerdu wrote: »

Average calorie requirements and just that - averages. There is no guarantee that they apply to you exactly. Also your metabolism does not stay the same for the whole of your life. And calorie counting is often not very accurate.

So, my advice is the same as the last two posters.

- Keep it simple, dont stress too much about numbers.

- If you want to lose weight, eat less.

- Give it time and not expect instant results.

I'd add to that 'eat better', all calories are not created equally and 2000 calories solely from junk or processed food will not have the same impact in the long run as 2000 calories from good natural unprocessed food. So it's not just a question of how much you put in but the quality of that food too.

Have you considered using something like myfitnesspal to help you log your food and exercise?

walshb

Annie get your Run wrote: »

I'd add to that 'eat better', all calories are not created equally and 2000 calories solely from junk or processed food will not have the same impact in the long run as 2000 calories from good natural unprocessed food. So it's not just a question of how much you put in but the quality of that food too.

Have you considered using something like myfitnesspal to help you log your food and exercise?

But even putting in "crap" calories you still won't gain that much weight in a year unless you are overeating.

A kilo of crap is the same weight as a kilo of health!

Annie get your Run

walshb wrote: »

But even putting in "crap" calories you still won't gain that much weight in a year unless you are overeating.

A kilo of crap is the same weight as a kilo of health!

If you're serious about loosing weight, and keeping it off, the quality of the food you eat makes a huge difference. You won't get sufficient energy from junk food, it's empty calories and weight lost will be put back on just as quickly. If someone's going to do the weight loss thing they might as well get it right from the start and help with healthy eating for life too. Besides, a 300 calorie plate of salad is a lot bigger than a 300 calorie slice of pizza!

walshb

Annie get your Run wrote: »

If you're serious about loosing weight, and keeping it off, the quality of the food you eat makes a huge difference. You won't get sufficient energy from junk food, it's empty calories and weight lost will be put back on just as quickly. If someone's going to do the weight loss thing they might as well get it right from the start and help with healthy eating for life too. Besides, a 300 calorie plate of salad is a lot bigger than a 300 calorie slice of pizza!

Grand, but that was not my point.

I agree with it though.

echancrure

You could try a free service such as https://www.loseit.com for a couple of weeks. It gets you used to count your calories properly and respect your budget.

As long as you enter everything you eat, it's a great way to build discipline.

FireFoxBoy

Annie get your Run wrote: »

huskerdu wrote: »

Average calorie requirements and just that - averages. There is no guarantee that they apply to you exactly. Also your metabolism does not stay the same for the whole of your life. And calorie counting is often not very accurate.

So, my advice is the same as the last two posters.

- Keep it simple, dont stress too much about numbers.

- If you want to lose weight, eat less.

- Give it time and not expect instant results.

I'd add to that 'eat better', all calories are not created equally and 2000 calories solely from junk or processed food will not have the same impact in the long run as 2000 calories from good natural unprocessed food. So it's not just a question of how much you put in but the quality of that food too.

Have you considered using something like myfitnesspal to help you log your food and exercise?

Yes, I'm using it already. That's why I'm surprised. I didn't realise 500 calories could really make that much of a diffrence.

rom

Do you count alcohol calories also?
What does your typical day seem like eating wise. Like if you have no breakfast, small lunch you would slow down your mentalism.

I was able to gain weight running 60+ miles a week. Just have a few beers, lucozade sports etc and it will pile on. Are you having supplements or sports drinks?

Nagnata

To loose weight it's all about diet you can run 100km a week and put on weight, I did. 2500 calories seem high to me but it depends on what makes up those calories. Don't eat any processed sugar either. If you are sitting on your arse or on your feet all day is another factor to consider.

Felexicon

Weight Loss 101
You will lose weight if you burn more calories than you consume.
It is really that simple.
Now what you need to figure out is how much energy you use during the day. You can get plenty of calculators online that will give a rough estimate depending on weight, age, daily activity etc. Or you can track it on a smart watch if you have one.
Once you do that start (honestly) tracking your intake every day and make sure that's lower than what you burn.

ger664

Weigh your intake and get to know correct Portion Sizes.
Calculators will work if the input you entry is correct. Other wise its SISO

FireFoxBoy

rom wrote: »

Do you count alcohol calories also?
What does your typical day seem like eating wise. Like if you have no breakfast, small lunch you would slow down your mentalism.

I was able to gain weight running 60+ miles a week. Just have a few beers, lucozade sports etc and it will pile on. Are you having supplements or sports drinks?

i dont drink alcohol. i dropped 2 kg this week by dropping 500 calories a day. although i only did it for 4 days but it does seem promising.

huskerdu

FireFoxBoy wrote: »

i dont drink alcohol. i dropped 2 kg this week by dropping 500 calories a day. although i only did it for 4 days but it does seem promising.

3500 calories = 1lb of fat.

If you are dropping 500 calories a day, you will lose approx 1lb of fat a week.
So, I would be suspicious that some of your weight loss is water so that sort of weight loss is not going to continue and you might fluctuate a bit. Don't be downheartened if that happens.

Real weight loss happens over weeks and months, not days.

Keep up the good eating habits over time and your weight loss will continue at a sustainable level.

rom

FireFoxBoy wrote: »

i dont drink alcohol. i dropped 2 kg this week by dropping 500 calories a day. although i only did it for 4 days but it does seem promising.

Do you drink any soft drinks or anything else like that?

walshb

FireFoxBoy wrote: »

i dont drink alcohol. i dropped 2 kg this week by dropping 500 calories a day. although i only did it for 4 days but it does seem promising.

That's good

But do bear in mind that your weight can fluctuate a fair bit in a 24 hour period..

I assume that your 2 kgs weight difference was at the same period of the day from last week to this week?

You're heading South which is encouraging....

excitementcity

I came across this TED talk recently...thought it was really interesting in terms of where does the weight go! https://www.youtube.com/watch?v=vuIlsN32WaE Maybe you'd find it interesting.....

Unfortunately, there is just no avoiding it...it really is as simple as eating less and moving more...calories in v calories out and all that...Sounds like us all at times you might be underestimating your actual calorie intake.

I am still struggling to master it myself though....

Younganne

FireFoxBoy wrote: »

I'm 5 foot 11 and weigh 92.7kg. I weighed myself today and the same time last week and there was no change in my weight. I ran 50km in total during the week and ate 2,500 calories each day. I felt I lost some fat and became leaner, but lost no weight, which I find strange.?

Its not always about the numbers on the scales. Get the healthy eating right, take your body measurements, and compare them again in 6 weeks. You might find that you have lost significant inches/cm but not necessarily lbs/kgs on the scale.

Plenty of fruit & veg to fill you up, good wholesome carbs, and good proteins. A lot of people think all fats are bad but make sure you are getting good fats(avocado, nuts & seeds, plenty of fish) in the diet.

Snacks are good too, so the blood sugar levels don't drop too much, as that's when we are inclined to reach for high calorie snacks. Try have low GI foods too as they will fill you up for longer. (oatcakes instead of biscuit, greek yogurt, natural yogurt and use all full fat products as low fats are pumped with crap to get the taste back in after removing all the good fats)