Resistant Weight Loss for Runners

August 20, 2020

Resistant Weight Loss for Runners

This is for runners who are stuck when it comes to weight loss, for the people who are healthy eaters, and dedicated to their endurance running, but just feel that it doesn’t matter what they do their weight doesn’t change. This is very frustrating!

We’re going to explore the potential underlying reasons for being in this stuck position, how a functional nutrition approach can support positive changes in body composition, and what you can do with your running training to support your weight and your body composition goals.


LISTEN HERE Episode 20: Resistant Weight Loss for Runners

SHOW NOTES

Resistant Weight Loss for Runners

(09:08)

Insights into the reasons why people may be experiencing resistant loss e.g. over/under eating healthy foods, underlying health conditions and biochemical imbalances, sub optimal run training or a combination of all of these factors.

(11:58)

How to approach managing body composition if you are an over eater of healthy food.

(14:09)

How to approach managing body composition if you are an under eater of healthy food.

(16:07)

How to calculate your RMR (resting metabolic rate) and activity factors using Harris Benedict Formula.

(17:59)

How biochemical imbalances might contribute to weight loss resistance.

(19:13)

How a functional nutrition approach can support positive changes in body composition e.g.

inflammation, hormonal balance, digestion and also detoxification.

(23:20)

What steps Aileen takes when analysing a client case.

(28:12)

An insight into potential toxic load and the impact on resistant weight loss.

(30:43)

A focus on supporting detoxification pathways.

(36:08)

What can runners consider to fine tune their run training to support optimal body composition.

FEMALE FACTORS

Resistant Weight Loss for Runners

Hormonal Balance – Communication/Hormonal imbalances

  • Blood sugar and insulin resistance- affects VF and body composition and hormonal balance – stress and female sex hormones
  • STRESS – cortisol connection – hold onto weight and cortisol steal re sex hormones
  • Female Hormones – Oestrogen, peri menopause, menopause, post menopause, contraception – oestrogen is involved in regulating metabolism and weight management – so hormonal imbalances may
  • Other areas of investigation may be Thyroid hormones/appetite hormones/sleep
  • APPROACH would involve blood sugar balance, supporting live and digestive health and using therapeutic foods and nutrients

KEY TAKEAWAYS

Resistant Weight Loss for Runners

  • Know your Energy Requirements based on RMR and activity factors
  • Fuel adequately for your training runs and remember to add in pre/during/post food into your energy requirements/calorific requirements for the day
  • Adjust your food plan for endurance exercise and lighter days
  • Address “biochemical imbalances” – seek professional advice – we can help!
  • Adjust your run training and build lean muscle
  • We are all individuals, we don’t live in a sports science lab so we may not get the results some of the studies get, and also don’t focus on the scales – consider your changing shape, tone, tape measurements, fat: muscle mass, performance, energy, strength – be systematic, be consistent, layer on the practices – you will get the results

Related Episodes:


Nutrition Basics for ALL Runners


Run Lean Run Fast


Intermittent Fasting

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

We hope you’ve enjoyed this episode. If this is your first visit to She Runs Eats Performs please check out our short Welcome Trailer.

We’d love you to join us on She Eats Runs Performs, please tell all your running friends that the show is available to listen to for free.

Our final message is don’t let nutrition be the limiting factor in your running performance so please join us on She Eats Runs Performs, and let us know if there are any topics you’d like us to cover.

Happy Running!

Aileen and Karen xx

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