So, I've been a jogger for awhile now - along with a "whole foods junkie". I maintain my weight nicely with this mixture - have for awhile (give or take 10/15 lbs). I recently started counting calories to lose some pounds that have been bothering me.
I've been calorie counting about a month and have definitely lost weight. However, I had to take a jogging break the same time that I started counting calories. Now that I am jogging again - I find that I'm SO hungry. I was doing fine with 12 - 1500 calories of whole food before I was jogging (regardless I always briskly walk to and from work, which equals an hour a day of light exercise).
I am jogging outside (hilly terrain, cold weather), approx. 4 days a week, 5-6 miles each time. As mentioned above, I also walk everyday for 1 hour). I try to eat within a 12 - 1500 calorie range. Again, my diet is only really whole foods. I don't eat meat (but do get enough protein through beans, etc.)
I suppose my problem is - I have read many times that you should not adjust your calories for exercise.... I believe that too - so should I just endure the hunger (maybe eat more apples) until my body gets used to it? Or is there a good food to eat directly after jogging that will replenish the body?
oh man, i could have written this post! I tried posting this under the exercise forum a few days ago but I didn't get much response.
I also walk about an hour a day to and from work, and when I was jogging I was doing about 5 miles 3 times a week. I couldn't stay to 1500 calories. Now that I stopped jogging (in Aug) I have no trouble staying there or at 1200 some days. but I want to start running again this week and I am afraid of what will happen to my appetite.
I'm also a vegetarian and try to eat mainly whole foods. So as I don't eat chicken/turkey, those are not lean protein sources options for me. I was thinking of taking a protein powder supplement to stay full, but I want to make sure I pick one that is whole food based and not just chemicals.
Sorry, I am no help, I just couldn't believe we have the exact same scenario! Hope we get some good advice!
The truth is, you may need to increase your calories a little.
I subscribe the don't eat your calories burned theory for exercise, but it doesn't change the fact that running makes me hungry! What I've done is a little research on my old pal google ("what should I eat after a run") and found that if I eat some whole grain toast with a smear of peanut butter it gives my body some really good fuel to burn through without making me want to eat my nightstand and it's entire contents before I go to bed (this is also why I run at night, less awake time to be hungry).
I don't run for weight loss, everything I read says that if the number is the important thing to you, it's not the way to go. I run because I like runners bodies and want to get lean and mean as well.
Sometimes hunger is a need for hydration. Make sure you are hydrated!
Try out the post-run within a half hour snack thing
If neither of those work, creep up your calories until you aren't starved, cause we all know where feeling starved leads us.
I know I've only lost 37 pounds (yay!) so far - but I subscribe to the opposite spectrum. If you are running 5-6 miles - that is about an hour and somewhere between 500-700 extra calories you are burning. You should replenish some of these! (and especially eat something with carbs soon after your run, so your body can replenish itself).
Though I have only lost 37 pounds - I look probably like I lost a lot more (50?) - because I work out and am getting a toned/more firm/flat looking body - and eat between 1500-1800 (sometimes 2200) calories a day. I can do 100 pushups, I can be the most energized in a cardio kickboxing class. I can do multiple workouts in a day - because I am not always eating 1200 calories (and then I would get HANGRY!). And I am skinnier than I ever was in HS now - wow!
But to each her own! Def drink and eat something after your run though please!!
One tool I do recommend is the bodybugg - I've been using it for a year now - and it and logging everything into their site has made me successful for the first time in my life. Plus it tells me how many calories I burn in a day - so I can adjust my deficit accordingly.
Oh - I missed your post Wildflower! It is SO frustrating - exercise feels amazing, I totally believe in it.... but when you work out hard, it makes the normal calorie budget of 13 - 1500 SO difficult. I guestimate that I am burning, between walking and jogging, 800 a day.
Yesterday, when all was said and done, I had ate about 1600 - more than planned. I don't feel "lighter" today, like I have been feeling before jogging.
I want the lean runners body- but am completely stumped on how it is they achieve it! I'm starting to think maybe they start out super skinny and just add the lean muscle later.
I will definitely make more of an effort to eat a whole grain carb and protein within 30 minutes of each run. We'll see if that takes the edge off. I'm scheduled to go running again on Thursday evening (I also like to go in the evening to quell my hunger).
I second the idea of a good protein/complex carb snack right after running. Yes, running can make you ravenous, and if you're running for an hour, don't be afraid to add 100 calories or so to your diet. You're still burning a lot.
Some of my best on-plan days are my long run days (8-10 miles, occasionally more) because those are the days when I walk in the door and have a good snack right away. Then I feel good the rest of the day. If I run early in the morning and don't eat again until lunch, the munchies often come looking for me!
(I don't know if this has anything to do with it, but I also never run on an empty stomach)
Oh I also wanted to add that back in the day when I was training for the marathon I didn't change my diet at all - (and I had been working out - but maybe not as much before) and I definitely lost weight. (so I still had takeout for lunch/dinner a lot) - Too bad I didn't keep it off back then (since I slacked off after the marathon for awhile)...my point is that running is great! (and to take it up a notch you should train for a 10k or half marathon!)
Jogging
(since I slacked off after the marathon for awhile)...my point is that running is great! (and to take it up a notch you should train for a 10k or half marathon!)
