When I first started running, it increased my hunger so much, and I wasn't expecting that! But I assumed it meant my body needed to refuel, and I took that as a green light to eat whatever I wanted (like 800-calorie post-workout smoothies!). "Just because you're running now doesn't mean you want to increase your caloric intake or eat crap," said US Olympic level boxing coach Cary Williams, who's CEO of Boxing and Barbells. If you put back in all the calories you just burned, you won't lose weight, said Stephanie Ferrari, RD, a registered dietitian with Fresh Communications. I actually ended up gaining weight because I was eating so much, and no, it wasn't muscle.
When I started keeping track of my calorie intake and used 16:8 intermittent fasting (eating from noon until 8 p.m.) to help me stay in a moderate calorie deficit, that's when I noticed results. I also made a point to focus on protein, carbs, and healthy fats during meals to feel satiated, especially for dinner the night before my early morning runs.
"The bottom line in achieving weight loss is that you need to burn more calories than you take in," explained ACE-certified personal trainer Sabrina Correia of My House Fitness. Eating plenty of fruits, vegetables, and other good carbohydrates like whole grains, sweet potatoes, and legumes, as well as lean protein, should be the cornerstone of a good diet, registered dietitian Maddie Kinzly, MS, RDN, LD told POPSUGAR. She added that if you eat a diet high in sugar and refined carbs, it may require a lot more exercise to achieve weight-loss goals. And if you exceed your daily calorie needs each day (based on your gender, age, weight, height, and activity level), Ferrari warns that you may never be able to exercise enough to lose weight.
