Help! I'm trying to slim down while I'm training, but I'm not sure what the best method is. I don't want to lose muscle, just the extra cushion.

I really need a diet plan. I don't know that much about protiens vs carbs, etc.

Thanks!

Johanna

I have some questions about weight loss too. I am trying to loose 10-20 lbs. I am worried because I have felt much hungrier since starting the program (especially after the Sat runs). I am trying to listen to my body and eat when I feel hungry but I'm worried I am eating to often to lose weight. Is this increase in hunger normal?
Thanks

I am trying to lose weight (10-20 lbs) but am worried because I have felt to much hungrier since starting the program (especially after the Sat runs). Is this pretty normal? Any suggestions?
Thanks!
Tracy

Couple things:

1. Tracy - if you are hungry after your Saturday runs, then to me that is an indication that you are going out there too hard. And what I mean about that is, if you are pushing yourself then you are probably using glucose as your energy source. If you are using glucose instead of fat as your energy source then your blood sugar is dropping thus you are starving after your run. So you probably eat, and you may or may not be more flexible in what you choose to eat because you might be thinking I just ran so I deserve this. You probably crave sweets or carbs also at that time, (that is your body telling you your blood sugar is low) so you eat, your blood sugar rises and now you are no longer exercising so all those extra calories get stored.
So for you I would recommend back it down and consider coming into the clinic to get a VO2, this is a test that tells you at what heart rate you are burning fat and at what heart rate you are burning glucose. This information would allow you to run and train in your optimal zone for not only losing weight but also feeling good after each run.

2. Johanna - you too would benefit from VO2 but I would also recommend coming in for a BIA, which is a test that looks at your fat mass, lean body mass, metabolism and most importantly your basal metabolic rate. Your BMR is how many calories you need to consume a day to stay looking how you are looking now without exercise. Thus from that number you would add some calories on for exercise and subtract some for weight loss. At that time we can also lay out a diet plan, where I can tell you exactly how many grams of protein, carbohydrates, and fats you need to consume a day and how those grams translate into portion sizes and what type of foods are healthy choices. As a general rule you need to consume 1/2 your body weight in grams per protein per day. Fat and carbs depends on your weight loss goals, your current weight, and you food weak spots.

Hope that helps,
Dr. Lindsey

Hi Tracy
This is a common question (every year). I could go on a huge physiology rant here, but I'll spare you and everyone reading. (if interested, just ask)

Training for a marathon AND weight loss are truly two different tasks. Marrying the two together is a process. This process is made easier for the beginner by finding what your fat burning zone of Heart Rate is. This is best identified through VO2 Max Heart Rate Testing. This test examines your physiology and how well you utilize oxygen. It is offered at Clearwater by Dr. Lindsey Nelson. As far as maximizing your time, efforts, and minimizing risk of injury, I would send you down that road and have you schedule an appointment with her. Just running, particularly marathon training, will not be sufficient for desired weight loss.

As far as your hunger issue goes....that's good! Running is important, recovery is arguable more important! Recovery consists of rest, hydration, sleep, and NUTRITION. The stresses of running break your body down. When recovering, you "rebuild" yourself stronger. Proper nutrition is vital for this to occur. Your hunger is your body saying "I need fuel to recover". Make sure to stay and listen to the seminar on Nutrition offered through the Portland Fit.

Let us know if you have any other questions

Looks like Dr. Lindsey and I were thinking about and responding to you at the same time!

Take to heart what she says!!

Dr. Lindsey,

That's the information I was looking for! I have an appointment with Dr. Jake next week, so I'll try to combine the 2.

I look forward to meeting you.

Johanna

How much does the VO2 test cost? I do have a HR monitor I wear while running and try to keep my HR in the "fat burning" zone, however, that seems to make my pace super slow. I have been trying to eat more protien and fruits/veggis throughout the week and healthy snacks in between meals when I feel hungry.

Thanks!
Tracy

Hey Tracy

So how did you determine your fat burning zone? If it was the 220-age/75%, then you have to remember that is a formula and probably only representative of a small percentage of people out there. VO2/heart rate training will tell you what your personal fat burning zone is, now it maybe low I don't know. If it is, you'll have to trust me that training in that zone for a certain time will actually improve your anerobic threshold, and you will not only lose weight but you'll get faster and faster. When we finish the VO2 test, I will explicitly tell you how to train in that zone and then how to improve your AT so that you will be running by the end of your Portland Fit training and burning fat. Generally the cost of the VO2 is $195 and the metabolic testing if you were interested is $50. Right now we are offering a special where you get both for $195.

Hope to see you soon,
Dr. Lindsey

Hey Tracy,

I am in the same boat sista! I am meeting with Dr. Lindsey next week..... No more running blind....