Losing/cutting weight safely?

Triathlon Forum
1

Hello,

A lot of the guys I workout with say that if I were to lose about 10 to 15lb that I would be a much faster runner. I’m 32 years old, 6’ 1", and about 170lb. I am very active working out 6 days a week for over 1 hour every session. I have been doing these same routine for about 3 years.

So, for the first time in my life I have decided to go on a diet (which my wife thinks I am crazy).

I mean really, all I’m going to be doing is counting calories…right?

I used some of these online calorie calculators and they all are pretty much telling me the same thing. I would need to maintain a 3,000 calorie diet every day to maintain this weight. I tried to reduce that to about 1,500 calories a day and by day 2 and 3 I felt like crap!! I was dizzy after workouts and very hungery about 1/2 way though the routine. I did lose weight, but I felt like I had NO energy at all.

So here is my question, what amount of calories should I intake daily to lose weight safely…2,500?

Thanks

2

What is your bodyfat percentage?

Are the online calculators you are using factoring in your training or simply going off Basal Metabolic Rate?

3

Across various sources, I’ve seen the general advice to be 0.5 - 1 lb / week.

1 lb = 3500 kcal. So you need a 500 kcal deficit per day (3500/7). If you’re currently eating 3000, drop down to 2500.

Don’t get obsessed about counting calories. Some sources say that nutrition labels aren’t 100% accurate, and online sources even less so simply b/c they can be ambiguous (what exactly is a “medium” banana?) Instead, its the act of paying attention and making an effort that breeds change. If you know how easily the calories rack up, you’re less likely to have that Reese’s after lunch.

4

What is your bodyfat percentage?
X2. Read something the other day that suggested losing fat is a good idea, losing muscle could well be counter productive, and it made sense to me personally. Unless your carrying a lot of fat I would question this idea. For 6’1" 170 sounds about right to me. I dropped some weight once, results included being tired and suffering an injury.

5

What is your bodyfat percentage?

Are the online calculators you are using factoring in your training or simply going off Basal Metabolic Rate?

My body fat is 10%.

The online calculators are factoring in training.

6

Across various sources, I’ve seen the general advice to be 0.5 - 1 lb / week.

1 lb = 3500 kcal. So you need a 500 kcal deficit per day (3500/7). If you’re currently eating 3000, drop down to 2500.

Don’t get obsessed about counting calories. Some sources say that nutrition labels aren’t 100% accurate, and online sources even less so simply b/c they can be ambiguous (what exactly is a “medium” banana?) Instead, its the act of paying attention and making an effort that breeds change. If you know how easily the calories rack up, you’re less likely to have that Reese’s after lunch.

This is what I was thinking…2,500 calories a day.

I couldn’t believe how much food makes a difference in performance. After finishing up a 3 1/2 hour fast pace group bike ride all I keep thinking about was a BIG bowl of oatmeal with bananas in it…very very hungry! Lol!

7

I’m still thinking you ain’t got a lot to lose. Why not take the long course? Just go into a small deficit, say 250 cal. Slowly but surely the weight should come off.

8

…could also try reducing your dietary fat % a little. Or keep the same diet, swap a few grams fat for carbs, and increase training a little.

9

…could also try reducing your dietary fat % a little. Or keep the same diet, swap a few grams fat for carbs, and increase training a little.

This often results in increased weight. Fat helps to make the body feel full when eating. If you don’t feel full, you might grab that snack after dinner or during the middle of the day.

10

Looking to 500cal a day is a good place to start. When you do it, make sure you are cutting out the junk calories first. Since you are eating less, you need to be more focused on getting high quality nutrient dense foods in your diet.

Usually easiest to weigh yourself in the morning, after the same routine each day. Keep a log and see how it varies from day to day. You will be surprised how much you can gain and lose in a day, mostly water from training. If you notice that you are dropping weight very quickly, I would bump up the intake for a few days. If you are looking at 10lbs, we are the same size and weight and that sounds reasonable to me, you don’t need to rush since it will only take a month or two to drop that.

11

Before calories I’d suggest looking at your regular dietary choices. Do you use a lot of oil? High salt/sodium? Fried? Refined carbohydrates? …

If any of these I’d look at starting to lower those amounts or completely taking them out. A calorie of one thing is not the same of a calorie from another. For instance if you eat a lot of food with salt added cut that out. You can perhaps lose 3-5 pounds in a month just from your body flushing that excess water out and eating the same amount of calories as before.

12

What do you typically eat during the day?

13

Like other people have said, you can’t cut your calories in half and survive. Your body will go into starvation mode and you’ll gain weight and it will be a disaster.

500 calories a day is the largest deficit to run safely, and a little less is better. I am a similar profile: in my early 30’s, 6 feet, 175 lbs. In college, I’d race at low 160’s and so now it’s always frustrating to be in the mid 170’s. That’s partly just getting older though. But I’ve been able to cut back down to 165 again this summer, in time for some “A” races in the late summer and through the fall.

A few tactics that help me shed those final ten pounds; I use these safely and effectively: My major points:

  • Remember that getting those “final five to ten pounds” is a long-term process. It SHOULD take two months or more.
  • Do a workout first thing in the morning – without eating beforehand!! (this is important). Black coffee beforehand is fine and probably helpful (and it has basically zero calories), and water during is fine. Then eat a healthy breakfast afterwards. Combine this with an occasional double session day.
  • Set a time when you stop eating at night. 7 pm is a good one. It will be tough for two days, then will get easier. You’ll sleep better and wake up more easily. You may have water after 7, but nothing containing calories.
  • Eat carbs, protein, fats throughout the day, but a higher proportion of the carbs earlier in the day.

Other:

  • Cut out junk food and candy. No empty calories, refined sugars; no fast food; no regular soda; no high-fructose corn syrup.
  • If you drink, limit alcohol. A beer or wine are fine – you’re an adult. But limit to one a day (make it a good one!), and only a few times per week.
  • Protein is important; don’t avoid carbs unless you have legit gluten issues, and if you do, eat safe carbs.
  • Don’t avoid fats. There are healthy fats.
  • See a nutritionist if you’re financially able to do so. You’ll learn a lot. Read reliable nutrition information sources (anything by Nancy Clark is highly recommended: http://www.nancyclarkrd.com/ and geared towards athletes.)
  • Lift weights; 10-12 reps per set. You must maintain muscle mass.
  • Don’t just do long slow-distance-workouts; you’ll lose too much muscle mass and get slower. Keep mixing it up and doing speedwork.
  • If you typically gain weight in the winter (I do, 5-10 lbs) try to be aware of this and limit it. Doing so helped me a lot this past year as I began slimming down for the summer.
  • Give yourself an occasional normal day where you go out to dinner with people or take a one-day break from the diet – without binging. Positive mood and happiness are important and can actually help you lose weight.

The two books in the “Racing Weight” series, published by Velopress, have some good workouts in them and discuss much more. I recommend them.

You’ll be amazed at what a five to ten pound loss can do for some people. I also recommend that you consult knowledgable friends or a coach, and try to make sure you’re being safe. Also, don’t advertise your diet too much; you don’t want to be someone who seeks attention or praise for it, as people will find it very annoying. Further, your wife or close family/friends may be really put-off by it, or may pick up some unhealthy ideas or “food issues” (ie: anorexia). It’s a fine line to walk when you try to do this safely, and some people go way overboard.

Finally, remember: you’re doing this in order to achieve better race results, not to lose X-number of pounds or to look a certain way. Don’t lose sight of this! There will be a finishing point where you’re at an ideal, and where going further will make things worse.

Good luck.

14

Before calories I’d suggest looking at your regular dietary choices. Do you use a lot of oil? High salt/sodium? Fried? Refined carbohydrates? …

If any of these I’d look at starting to lower those amounts or completely taking them out. A calorie of one thing is not the same of a calorie from another. For instance if you eat a lot of food with salt added cut that out. You can perhaps lose 3-5 pounds in a month just from your body flushing that excess water out and eating the same amount of calories as before.

Seriously?

Horrible advice.

15

Like other people have said, you can’t cut your calories in half and survive. Your body will go into starvation mode and you’ll gain wait and it will be a disaster.

500 calories a day is the largest deficit to run safely, and a little less is better. I am a similar profile: in my early 30’s, 6 feet, 175 lbs. In college, I’d race at low 160’s and so now it’s always frustrating to be in the mid 170’s. That’s partly just getting older though. But I’ve been able to cut back down to 165 again this summer, in time for some “A” races in the late summer and through the fall.

A few tactics that help me shed those final ten pounds; I use these safely and effectively: My major points:

  • Remember that getting those “final five to ten pounds” is a long-term process. It SHOULD take two months or more.
  • Do a workout first thing in the morning – without eating beforehand!! (this is important). Black coffee beforehand is fine and probably helpful (and it has basically zero calories), and water during is fine. Then eat a healthy breakfast afterwards. Combine this with an occasional double session day.
  • Set a time when you stop eating at night. 7 pm is a good one. It will be tough for two days, then will get easier. You’ll sleep better and wake up more easily. You may have water after 7, but nothing containing calories.
  • Eat carbs, protein, fats throughout the day, but more of the carbs earlier in the day.

Other:

  • Cut out junk food and candy. No empty calories, refined sugars; no fast food; no regular soda; no high-fructose corn syrup.
  • If you drink, limit alcohol. A beer or wine are fine – you’re an adult. But limit to one a day (make it a good one!), and only a few times per week.
  • Protein is important; don’t avoid carbs unless you have legit gluten issues, and if you do, eat safe carbs.
  • Don’t avoid fats. There are healthy fats.
  • See a nutritionist if you’re financially able to do so. You’ll learn a lot. Read reliable nutrition information sources (anything by Nancy Clark is highly recommended: http://www.nancyclarkrd.com/ and geared towards athletes.)
  • Lift weights; 10-12 reps per set. You must maintain muscle mass.
  • Don’t just do long slow-distance-workouts; you’ll lose too much muscle mass and get slower. Keep mixing it up and doing speedwork.
  • If you typically gain weight in the winter (I do, 5-10 lbs) try to be aware of this and limit it. This helped me a lot this past year.
  • Give yourself an occasional normal day where you go out to dinner with people or take a one-day break from the diet – without binging. Positive mood and happiness are important and can actually help you lose weight.

The two books “Racing Weight” published by Velopress have some good workouts in them and discuss much more. I recommend them.

You’ll be amazed at what a five to ten pound loss can do for some people. I also recommend that you consult knowledgable friends or a coach, and try to make sure you’re being safe. Also, don’t advertise your diet too much; you don’t want to someone who seeks attention or praise for it, as people will find it very annoying. Further, your wife or close family/friends may be really put-off by it, or may pick up some unhealthy ideas or “food issues” (ie: anorexia). It’s a fine line to walk when you try to do this safely, and some people go way overboard.

Finally, remember: you’re doing this in order to achieve better race results, not to lose X-number of pounds or to look a certain way. Don’t lose sight of this! There will be a finishing point where you’re at an ideal, and where going further will make things worse.

Good luck.

This is pretty solid advice.

A 500 calorie deficit is pretty easy for most people. Your body will actually adjust really easily in about a week or two, and you’ll have no problem keeping the calories lower.

Good luck!

16

Listen to your wife.

17

At 170 for 6’1’’ you should be pretty good. What do you mean by faster? Running 1:15 half marathons? sub 9 Ironman? I guess it’s all relative. I wouldn’t get too crazy if I were you. Maybe your training is what needs to change and not your diet.

18

I’m still thinking you ain’t got a lot to lose. Why not take the long course? Just go into a small deficit, say 250 cal. Slowly but surely the weight should come off.

Agreed…he sure doesn’t. At 10% BF at 170 lbs he has 17 pounds of fat. 10% is already low but if he actually cut to 5% (which is a real stretch) he’d only lose 8 1/2 pounds. That’s to say nothing of the risk of injury, sickness, lack of energy, etc that comes with dieting to get that low. I agree that the OP should set a moderate calorie deficit and see what happens over time.

19

Like other people have said, you can’t cut your calories in half and survive. Your body will go into starvation mode and you’ll gain weight and it will be a disaster.

500 calories a day is the largest deficit to run safely, and a little less is better. I am a similar profile: in my early 30’s, 6 feet, 175 lbs. In college, I’d race at low 160’s and so now it’s always frustrating to be in the mid 170’s. That’s partly just getting older though. But I’ve been able to cut back down to 165 again this summer, in time for some “A” races in the late summer and through the fall.

A few tactics that help me shed those final ten pounds; I use these safely and effectively: My major points:

  • Remember that getting those “final five to ten pounds” is a long-term process. It SHOULD take two months or more.
  • Do a workout first thing in the morning – without eating beforehand!! (this is important). Black coffee beforehand is fine and probably helpful (and it has basically zero calories), and water during is fine. Then eat a healthy breakfast afterwards. Combine this with an occasional double session day.
  • Set a time when you stop eating at night. 7 pm is a good one. It will be tough for two days, then will get easier. You’ll sleep better and wake up more easily. You may have water after 7, but nothing containing calories.
  • Eat carbs, protein, fats throughout the day, but a higher proportion of the carbs earlier in the day.

Other:

  • Cut out junk food and candy. No empty calories, refined sugars; no fast food; no regular soda; no high-fructose corn syrup.
  • If you drink, limit alcohol. A beer or wine are fine – you’re an adult. But limit to one a day (make it a good one!), and only a few times per week.
  • Protein is important; don’t avoid carbs unless you have legit gluten issues, and if you do, eat safe carbs.
  • Don’t avoid fats. There are healthy fats.
  • See a nutritionist if you’re financially able to do so. You’ll learn a lot. Read reliable nutrition information sources (anything by Nancy Clark is highly recommended: http://www.nancyclarkrd.com/ and geared towards athletes.)
  • Lift weights; 10-12 reps per set. You must maintain muscle mass.
  • Don’t just do long slow-distance-workouts; you’ll lose too much muscle mass and get slower. Keep mixing it up and doing speedwork.
  • If you typically gain weight in the winter (I do, 5-10 lbs) try to be aware of this and limit it. Doing so helped me a lot this past year as I began slimming down for the summer.
  • Give yourself an occasional normal day where you go out to dinner with people or take a one-day break from the diet – without binging. Positive mood and happiness are important and can actually help you lose weight.

The two books in the “Racing Weight” series, published by Velopress, have some good workouts in them and discuss much more. I recommend them.

You’ll be amazed at what a five to ten pound loss can do for some people. I also recommend that you consult knowledgable friends or a coach, and try to make sure you’re being safe. Also, don’t advertise your diet too much; you don’t want to be someone who seeks attention or praise for it, as people will find it very annoying. Further, your wife or close family/friends may be really put-off by it, or may pick up some unhealthy ideas or “food issues” (ie: anorexia). It’s a fine line to walk when you try to do this safely, and some people go way overboard.

Finally, remember: you’re doing this in order to achieve better race results, not to lose X-number of pounds or to look a certain way. Don’t lose sight of this! There will be a finishing point where you’re at an ideal, and where going further will make things worse.

Good luck.

This is all very good advice apart from:

  • Don’t just do long slow-distance-workouts; you’ll lose too much muscle mass and get slower. Keep mixing it up and doing speedwork.

Losing muscle mass is not neccessarily a bad thing, ONLY if it is affecting your performance. Most people carry unnessary muscle mass, especially in the upper body. Look at the ITU (even Long-course guys). Moreover LSD won’t make you slower, speed is easy to gain, aerobic fitness is much harder and takes longer that’s where LSD comes in. With LSD it is easier to run a big calorie deficit than harder more intense workouts, most cyclists lose the bulk of their winter weight during the base LSD phase.

1500 calorie deficit (to the OP) is plain silly/dangerous. No more than 500 a day!! It’s a long term process, best advice I can give is weigh yourself every morning, go to bed a little bit hungry (I don’t bother with calorie counters), if you’re not hungry for breakfast when you wake up you’ve had too much dinner.

It’s worked for me, bottomed out at 7.5%BF (19.1mm sum of 4 skin fold, none of this ST underestimation) my twitter pic is of an early season race at 8.7% 183cm at 67.7kgs (that pic makes my arms look huge)

Remember it is a long term process, I have no issue with having something sweet every now and then, calorie deficit is king.

20

eliminate alchohol and refined sugar. eat six times a day. first thing to do, then fine tune it.