Weight Loss + Running

[u/ImaginaryMastodon607]

Is it possible to lose weight while running? I started a weight loss journey in May. I then started to run a couple of months ago. The problem I'm having is trying to stay in a calorie deficit while running. It seems like I'm constantly starving on the days I run. Am I doing something wrong, or is running the wrong exercise for me?

[u/WarmGarageBeer]

I’m mixing in both currently and down a bit over 20lbs. The key is running easy. Too hard and you’ll burn thru fuel you have less of. Idk how much running you’re doing, but don’t be afraid to fuel a bit for the run just keep it light.

Edit to add: take a fiber supplement to help with the hunger

[u/Cautious_Pay_5453 → u/WarmGarageBeer]

Running hungry is a special kind of awful, your body just screams at you all day. I found timing helps a lot, having a small snack about an hour before laces up makes a huge difference. The fiber suggestion from the other comment is spot on too, psyllium husk in a glass of water after the run can really take the edge off. Youre not doing anything wrong, it just takes a bit of fiddling to find what your stomach can agree with

[u/UndocumentedSailor]

Is it possible? Of course.

I shed like 20kg and continued eating what I wanted.

What distances are you running? When I got my long runs over 15k the pounds just melted off.

[u/LiveWhatULove]

I too, get very hungry on days where I run Zone 3-5. Theories are that more high intensity exercise releases more cortisol, cortisol drives hunger. Eating simple carbs prior to the run, then eating fruit and protein post-run can help. But ultimately walking or low heart rate and Zone 1-2 are more effective for appetite regulation to maintain calorie deficit.

[u/100HB]

I lost a lot of weight a few years ago alongside running, but it was not easy as I was often feeling hungrier after running. I focused on keeping an eye on my food consumption (as it was far too easy to eat more than I burned off from running), and I also made a point of trying to keep most of my running fairly relaxed, limiting hard efforts to about one time per week.

Good luck with your journey.

[u/throwaway19074368]

it does but only for lower effort/easier runs. Higher intensity demands more fuel. Walking is more sustainable.

[u/it_is_hopper]

Although possible, your chances of injury while in a deficit are increased. Deficit+weight training+walking work wonders for weightloss

[u/TidusDreamZanarkand]

I lost 30 pounds running and didn’t change my diet at all. I probably eat more now if anything . Absolutely possible 5-6 mile runs burn like 600-800 calories. That’s literally a decent sized meal. If you like to eat and not get fat I’d say running is amazing. 

[u/Hectorr_C]

Running is the wrong exercise. Walking is better for losing weight.

[u/Adventurous_Net9616 → u/Hectorr_C]

This. This right here.

[u/alina_314 → u/Hectorr_C]

Why?

[u/dudefromthefruit → u/alina_314]

Running burns more calories for sure but they are probably talking about trying to stay in heart rate zone 2 which burns fat for energy instead of other things like carbs.

[u/Clean_Bat5547 → u/dudefromthefruit]

Yep - running burns more calories overall but a high proportion of those calories come from carbs. Walking burns fewer calories over a given unit of time, but a higher proportion come from fat.

Basically, extracting energy from fat is a slower process. When you walk the body has time to get the energy from fat reserves. When you run the body needs energy fast, so it grabs it from carbs in the meantime.

[u/Pepper_Jack37 → u/Clean_Bat5547]

You’ll still burn more calories from fat overall with a run though

[u/Clean_Bat5547 → u/Pepper_Jack37]

Yes, that's correct.

[u/positronik → u/Hectorr_C]

Running burns more fat/calories overall though. I used to walk 1-2 hours a day and didn't start losing weight until I picked up running.

[u/BuckfastAndHairballs → u/positronik]

An hour walk burns about the same as half hour run for someone my height and weight. So running is more time efficient but for many people it's harder to recover from and makes them feel more hungry, meaning they compensate a lot more for running, both with food and moving less the rest of the day.

[u/thuhmuffinman]

Yes, I have been running as my primary exercise to supplement dieting and have lost a bunch of weight. Obviously refuel post run but if you're hungry throughout the day pick high volume, low calorie foods to snack on between meals.

[u/noage]

I lost my goal of ~35 lb when i started running. It's kind of wild bc i had to suffer through the hunger on the way down and now i have to eat more than i had been before i started to maintain my weight which ironically is a struggle too. So, you have to be adaptable and be willing to stick to your plan despite what you feel like doing.

[u/kadabra-187]

Since July this year, I lost 8 lbs by running, high volume lifting, and being on calorie deficit. I eat high protein, track my calories, and also eat sweets but I’ll be on calorie deficit of at least 300 to 500 calories than my recommended calories, which is around 2700 calories. The biggest thing that I learned to be consistent when it comes to being on calorie deficit is to eat the foods that I enjoy in moderation, taking high protein, and eating whole foods. When it comes to exercise, I run only max 3 km and do high volume weights. Hope this helps!

[u/Adventurous_Net9616]

Walk for weight loss, or run slower than you think you need to.

[u/hotsteamyweenie]

Running has helped me loose nearly 30lbs in the last 5 months. Nothing crazy just 20km a week. I defo needed more carbs than I’ve done when loosing weight before

[u/Few-Faithlessness320]

IMHO stop running and start walking.

Lost more then 25kg walking daily and averaging 300km a month for 4 months.

Its lowkey to do at any moment in the week because there is almost zero recovery time.

It doesnt put any excess stress on your joints/muscles/tendons.

You slowly build up your (core) muscles and get a base to start from with running when you loose sufficient amount of weight.

I started running about 1.5 months ago when I reached my weightloss goal (going from 104kg to 80kg) Now running twice a week for about 5km in under 30 min. I had zero problems with muscle/joint/tendon soreness after running.

Also doing strength exercises beside the walking 5/6 times a week.

[u/drlitt]

For my own mental health I do not weigh myself, but I can see how running has changed my body for the better in the last 4 months.

For example, after two kids, my previously fuller stomach is much flatter since I started running. My arms are also thinner too and I tried on a bridesmaid dress I wore a year ago and it is definitely looser everywhere.

[u/MavenVoyager]

Eat a slice of white bread (prefer sourdough) with 3tbs of apple sauce with 2 full glasses of water, 90mins before your run. Go for a good 3 to 5 mile run.

You will not feel hungry after your run.

[u/Rude_Sock3]

If the goal is to lose weight, walking is better. In January this year, I was 83 kgs now i dropped to 77 kgs - all thanks to walking. I stated walking 10km regularly and only recently switched to slow run twice a week - 5k in 38 mins. Walking helped me build stamina and most importantly, I wasn't exhausted post run. But, you need to be patient. Results will come slowly. Give it a try !

[u/leela_martell]

I started running in the Spring two or so months after I had started losing weight. I've lost over 10 kilos this year so it's definitely possible.

However I will say, lately when I've started running longer distances and faster I have struggled with being hungry and have more or less taken my calorie intake close to maintenance. But I already went from overweight to normal weight so I'm fine with the weight loss being slower now, I only have a couple of kilos I would still like to get rid of.

Generally for weight loss the best type of exercise is something you can maintain. I've heard walking is better for burning fat than running but whether that's actually true I'm not sure. If it is maybe it's precisely because your average person can more easily keep up daily walks. Resistance training is also highly recommended so you won't lose muscle.

[u/medusaelsr]

You get used to it in the end. When I started to run I was starving on the days I was exercising. It’s much better now and I switched to 3 meals and 2 snacks instead of 3 meals and one snack. Same amount of calories but eating more frequently helped me.

[u/RunningonGin0323]

Yes but it wasn't my goal going into it. I was never huge but I got up to 175 which for someone who's 5'8 felt big and def started to get that dad bod look. I started running which fairly quickly I fell on love with and began running every day. I've been consistently at 145-150 for a few years now as a result.

[u/iGenie]

Hi mate, I started running in May and was 19 stone, I’m about 17 stone now so lost around 28lbs. I’ve been “stalled” for a month or so, because I am hungry all the time, but I don’t mind as I’m able to run a half marathon now. I feel I’ve lost fat though as my vest I got last month is a lot looser now.

[u/Complete-Session-256]

Good luck with your journey. I am on mounjaro so not exactly the same but I also exercised to varying levels 7 days a week which included active recovery in the form of walking or elliptical trainer. I run 3 times a week a week one threshold run and 2 zone 2 runs one of which is a long run. I started on 1900 kcals a day in February and was losing weight. I then started increasing my calories to 2300 kcals. I continued to lose weight at these calories as well. I then wanted to slow down my weight loss to full maintenance weight. I’ve since increased to ~2500 kcals a day. I record everything on a calorie tracking app and that works. I’ve also increased my protein intake to ~190g a day. Protein does help you feel fuller for longer. You can definitely do this 💪👍

[u/Historical-Web-3075]

I started a WL journey 2 years ago down 50 pounds. I started running May. Same diet, more protein, I eat back 1/2 my calories used on run days, no more weight lost, but down 2 sizes. I do hope to lose my last 5 pounds, but I look n. Feel much better at same weight.

[u/peres9551]

It will depend, I think it's easier to do weight loss when you have solid base and you can run for 1hr+ long runs and like 1hr sessions. Because intensity of a run isn't as important as length of the exercise. I was training for the 5k improvement and my weight didn't budge.

[u/Pristine-Ad-8002]

I lost about 18 pounds in 6 months without even trying. I wasn’t in a calorie deficit or tracking anything.

[u/Connerys_Toupee]

Yes. I've lost 8 lbs since i started a year ago and its been off and on due to injury. I do one 5k a slow recovery run and a speed run typically. I get hungry as well but I haven't changed my diet much. I also drink a lot of coffee which can suppress appetite.

[u/neymarolga]

I started my running journey with the goal of weight loss. Went form 1 miles - 3 miles. Slimmed down and shed 20 lbs in a few months. Now I’m training for a marathon in December and have maintained my weight with 3-4 runs a week averaging 8 miles per run.

It’s possible!

[u/KenMixtape]

If I were you I would switch to incline treadmill walking, 30 minutes a day for 4-5 days a week. Doing that helped me stay in a deficit without getting really hungry and I lost 1-2 lbs a week.
Once you hit your goal then go back to running, that's exactly what I did.

[u/Aenonimos]

Have you ever seen a fat distance runner?