Ask Dr Nerenberg | Health and Fitness

Runners: How can I lose weight?

I’m a cross country/indoor/outdoor track runner at a very competitive D2 university. I used to be a very talented runner, then I gained 15 pounds and my times have been horrible this year. I’m pretty competitive in the 5K in indoor/outdoor but my coach told me that I am not going to hit the times I want at the weight I’m at. We do have a nutritionist for our team, but she is out of town for the next 2 weeks…
I’m so bad with nutrition. My coach wants me to drop 15 pounds by mid january so I can qualify. I run about 45-50 miles a week (but my mileage will get up to 60 by january.)

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

DIET:
In order to help you loose calories, you need to eat ALL of the food groups. DO NOT starve your self. That is an unhealthy way to loose weight. Constantly check up on how you are doing, and exercise a lot. I’m sure you will loose weight fast!

-Hope this helped. :]

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