Running and weight loss...or lack of...

Several people mentioned to me that training for a half or full marathon can stall or stop weight loss.  Can someone explain to me why?  I am 7 weeks into a training program and that has happened to me.... up and down the same 4 lbs through the last month.  I did not increase carbs very much - from under 40 to under 80 and I upped my good fats and cals.  I'm usually around 1000-1500 cals with a net always under 1000...usually under 500.  So why is the weight not falling off of me?  I ran 9 miles on Sun.  9!!!  ME!!!  And the scale just laughs at me. 

I know, I know its all about being healthy... I don't need that lecture :) I am just really curious as to why this happens?  I'm actually putting my scale away at the advice of my friends on  MFP but I still want to  know why!

Hi Nickie,

Here is a link to a member's profile, Keith that helps members with eating and exercise questions.  Give him a shout 

http://www.obesityhelp.com/member/keithleslie/

When pushing yourself to new levels muscles are stretched and "damaged" and to grow and adapt to the new demands they get bigger.  Simplistically, a couple things happen - you retain fluids to help with the repair and the inflammation and you add muscle mass. 

And you could also just be in a stall along the way - could just be coincidence.

But I know from my exercise efforts that ramping up the exercise in new ways can stall you by developing new muscles.

I advocate strongly that everyone focus more on body fat % rather then overall weight.  Your body composition is going to change - mine did even months into maintenance - i was still losing fat, but adding muscle.   In fact I gained 5 pounds, but on examining the situation it seems i actually continued to lose fat, but added significant muscle.  My guess is, that is what is happening with you.

Other ways to verify - clothing sizes or body measures...  I stayed the same (or gained) over 6 months, but still dropped a shirt size.  People who are exercising often report the same.

Don't worry !  You're doing all the right things. Change what you're measuring (or add to it).  The scale is a crude instrument that doesn't tell the whole story.

-Tom

That helped me too!  (Although I'm not running anywhere near 9 miles).

Thanks for the question and the answer.

Thanks Tom... that's great advice!

When you train that hard and that long your body produces coritsol, the same hormone that is produced when you are stressed out, the same hormone that helped a lot of us to get fat in the first place. Cortisol will stop weight loss in its tracks or at the very least slow it way down. Now there is a way to combat that to some degree and that is to give your body fuel shortly after your exercise has concluded. Now this won't stop the process completely but it helps.

Keith, can you please expound a little on this sentence you wrote?  

"Now there is a way to combat that to some degree and that is to give your body fuel shortly after your exercise has concluded. "  

What types of "fuel" are you suggesting?  I'm only curious.

P.S.  I'm 6+ months out, I go to the gym about 4-5 days a week, yet been on a yo-yo/stall around the same number for the past month or so.  I still have a long way to go too, so this is starting to get a frustrating.  Thanks.  

Your two choices are fat and carbs. I think you should stay away from carbs until you are closer to goal, so the way to go is fats, particularly good for women because it balances hormones.

So after your run how about a protein shake and an avocado or a protein shake made with 2% or whole milk. Those are saturated fats but its harder to get the healthy fats with a protein shake. You could also get it from almonds. I am not sure the fat content of almond milk.

Ugh stupid Cortisol.  So... we just live with it?

I suggest looking up MacMadame.  She has done distance events in the past and is going to be certified to be some sort of tri-athalon trainer (or something like that--I may be messing up details here).  Plus she's just smart and knows a lot about how our bodies work. :)