1.5 years on a calorie deficit and no change
Not being rude but you're still growing probably and I wouldn't want teenagers to restrict their nutrition unless they actually had a weight problem. Your BMI is 22.3 which is quite well within the acceptable range, nowhere near overweight. A lot of people would dream of that. Many calculators of body fat and BMI are aimed at older adults so don't be misled by advice based on that.
You have a good half time. I don't think you need to take supplements to train for or run a half, personally, so you may want to watch any refined sugars you are taking for training. If you are doing long runs of more than this time then you could consider it. On general diet, as a rule of thumb avoiding anything that is already made will help, i.e., just buy veg, fruit, nuts, grains, etc. and cook from those.Things like baked beans and wholemeal bread you don't have to make yourself
if you're only eating 1500 calories a day or less you're not eating enough! if you don't eat enough, your body holds on to as much as it can because it thinks it is in starvation mode. Cardio is also not the way too lose weight; your body adapts to cardio very quickly and reachs a kind of plateau. If you introduce some conditioning and weights to your exercise regime, you'll lose weight. However, you need to take on board sufficient nutrition to allow you do undertake the exercise you're doing. BMI isn't a good measure of health, ratio of hips to waist is better (google it)
I've spent my whole life very overweight, and it is only in the past month of totally changing the way I eat (i.e. more protein, more fat, less carbs, cutting out refined sugar and flour, eating regularly and drinking lots of water) and doing more weight bearing exercise than cardio, that i've started to lose weight, balance out my blood sugars and feel good all the time. There is a lot of info on line about why we need more fat etc in our diet (scientific evidence based info) that is worth looking for. It totally contradicts the government messages about eating low fat and high carbs, but I think you should have a read. Don't starve yourself to lose weight, it won't work, and will just leave you unhealthy and frustrated.
Lee the Pea wrote (see)
I've spent my whole life very overweight, and it is only in the past month of totally changing the way I eat (i.e. more protein, more fat, less carbs, cutting out refined sugar and flour, eating regularly and drinking lots of water) and doing more weight bearing exercise than cardio, that i've started to lose weight, balance out my blood sugars and feel good all the time.
What Lee said. The look you want is rarely achieved through cardio alone, especially not steady state cardio like long slow runs... The "fat burning zone" is a myth!!
Google "The Final Nail in the Cardio Coffin" by Rachel Cosgrove, start lifting some weights, do interval-based cardio (like fartlek runs or spin classes), up your protein and reduce your processed fast carbs.
I think when a lot of women say they want to reduce their BF%, what they ACTUALLY mean is that they want a leaner and more toned look. That doesn't necessarily mean a huge drop in BF, but some development of lean mass instead.
That's where the term "skinny fat" came into, i.e. you can have an optimal BF% yet still look flabby because you've got no muscle mass to create any tone.
All of what Nam said.
I don't know enough about the difference between male and female physiology to know how much of this is applicable, but I've been able to compare two very different regimes I've put into practise and their effects on my body. Pre-injury I was running 60-70mpw and doing little else besides. Am now doing max 50mpw plus cycling and lots of gym work - a couple of proper core work-outs per week plus some strength/cardio. I am back to my equal lowest weight but much more toned. I've never had my bf% accurately measured* but the jeans test and the mirror test strongly suggest that I'm much leaner than I was previously. (Ominous signs of a six-pack beginning to show! )
The added benefit of introducing strength and core related training is that it can only complement (IMO) your efforts to avoid injury.
*I've used the hand-held bioimpedence fat measurement thingummies before but I really don't believe they're at all accurate.
To the OP, my half time is similar to yours (1:28:10).. Well it was, I'm a lot older than you
I have a good friend who also happened to coach one of the winners of one of the big American marathons. He is a wise old sage and told me not to lose any weight but to get into the gym instead. So really that echoes what people like Nam and Lee are saying above.
I also worry that you are overly concerned with your body weight at a very young age. But you might not be I could be reading it wrongly.
Good luck with your running, you do know that a sub 1.30 half can get you a place on the Championship start at the London marathon if you belong to a club.
You know, I have a theory that every body strives to be a particular weight, and always will. So if someone wants to get below that weight the body will survive on less calories in order to keep that weight.
(not a scientist)
Kind of just eat well, be healthy, run well and don't fight nature.
The whole 'calorie in vs calorie out' argument is far from straightforward either.
It is easy to assume that if you put a certain amount of calories in, and burn off more by exercise, you'll lose weight. If the calories you're eating aren't giving you sufficient nutrition for all the exercise you're doing, then if you lose weight, you'll lose muscle mass, because your body will hang on to your fat stores. The more muscle mass you lose, then the harder it is to 'burn fat' as your muscles help in that respect, but their mass is being depleted. Then you get into a vicious circle. I think that is right anyway, Booky can probably correct it if not.
I always thought it was a case of 'eat less, move more' but it isn't that simple. Sadly, lol.
popsider wrote (see)
I don't think we have a natural body weight either - if you want to be leaner then you need to do something about it - not just assume that's how you are built.
I watched a documentary the other week where naturally slim people ate twice the daily food recommendations, with no exercise, every day for a month.
The weight gains were interesting as they varied so much, it was found that in some of the adults who put on the least weight, had a higher core temperature, their bodies were actually getting rid of the excess as heat.
I do think that bodies adapt differently to calorie deficit and excess within a range.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |