Question
I'm having a huge problem losing weight. I've really stepped up my running - this week I ran 50 kilometres. Yet I still gained four pounds. What am I doing wrong? I feel so discouraged.
Answer
If you ramp up your mileage and intensity and don't consume enough calories, your metabolism will slow down and your body will struggle with energy, recovery and aches and pains. The secret to continued weight loss is balance. Reduce the calories consumed (15 per cent less than your total calorie burn) and increase caloric expenditure through running. You can easily track your calories to determine an estimated caloric expenditure on free logs like fitday.com. Although this may be tedious at first, it allows you to see the big picture so that you can tweak your nutrition plan.
Let's say you need 2,300 calories a day to maintain your current weight. You could reduce your dietary calories by 250 calories per day and burn 250 to 300 calories, amounting to a 500 calorie deficit and eventual weight loss. It won't be rapid weight loss, but your body will grow stronger, leaner and create a positive metabolic reaction.
Keep in mind you can vary your calories daily to accommodate your training regimen to allow for more calories on the days when you run longer and fewer when you cover less distance. A stronger body will be able to tackle more miles, burn more calories and feel better. In addition, weave in a total body strength training workout (it only takes 15 to 20 minutes) at least twice per week. Like putting money in a savings account, it will develop active lean muscle tissue, aid in better running form and burn more calories even when you're on the couch.
Jenny Hadfield is a running columnist, certified personal trainer and official coach for the Sporting Life 10K.
Send your questions for Jenny Hadfield to life@globeandmail.com