i always try to match a carb with a protein...protien is the hunger crusher. generally i try to keep my diet at 40% carbs, 30% protein, and 30% fat...you might want to try one of those balance bars...or another nutrition bar with a full glass of water....that helps me. the others are correct...running doesn't really help with weight loss, but helps with overall fitness.
i usually only add an extra 100 calories on run days. you don't really burn that many calories on a 4 mile run anyway.
I find running has many benefits, good for cardio, even good for building some muscle up to a point, but not good for weight loss. For that I go low-carb (and stay low-carb for life) and that works extemely well, I eat all I want, am never hungry and my body fat keeps dropping.
BE THE CHANGE YOU WANT TO SEE IN OTHERS.
Body Fat %: 16.0
Fitness Minutes: (132,152) Posts: 14,363 5/19/13 1:48 P
I started the 5K Your Way training program before I reached goal weight, and continued to lose weight beyond goal while running 3 to 5 miles at a time, 4 days a week. For me, the key to weight loss was nutritional control rather than running. On running days, I lived with some hunger; but I ate to plan.
THBS, I found that I need more protein than the SP recommended minimum to control hunger while losing weight. The SP nutrition tracker is fine with 9% of calories coming from protein; I do better with 19-22% of my calories coming from protein, 20-23% from fat, and the rest from carbs. And I do better with fresh fruit as filler calories than with grain-based foods as filler calories.
The striking thing is, the first time I injured my foot and had to stop running, I didn't have to cut as many calories as I would have expected to maintain my weight. Running is great, it burns calories and lets you eat more, but it's easy to overestimate this effect and eat more calories than running burns.
You can't out-train a crappy diet.
"Discipline is remembering what you want. " - David Campbell
Max Lifetime Weight, 221 SP Start Weight, 196.6 Initial SP Goal, 175 Current Goal on Ticker, 162
I'm 5'7.5 and about 129#. I'd love to lose about 5 lbs but am having a lot of hunger mid afternoons following my runs. I run early, at 5am prior to my kids waking up. Admittedly I don't eat well in the morning b/c I am ridiculously busy trying to feed my two kids and get us all ready after exercising. I often eat 3oz carrots and 2 TBSP of peanut butter in the afternoons but I don't always feel satisfied. To be honest I never really feel "full" unless I'm having a carb and a fat/PRO.... usually a whole wheat sandwich and cheese. I should say I'm not up to the levels of running that some of you are. During the week I only run 4 miles, weekends 5 although this weekend I was able to run 6 miles for the first time. Any low volume, filling snack ideas or shared trackers would help. Thanks!
If hunger isn't the problem, food is not the answer.
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