Virtual Nutritionist

Weight Management

by Jane Jakubczak

Question: Since training, I have almost added 10 pounds. This is not a problem to me, except for the fact that some of my dresses are not fitting anymore. I really don't understand what is going on because I run now more than ever! My question to you is, is some of this weight going to drop after I stop training? Or what would be the best way to get back to my "normal" weight after training stops? Thanks so much for all of your help! - March 2004

Answer: I have worked with many marathoners expressing the same concern....weight gain during training. It's so tricky because you don't want to hamper your training progress by restricting your food intake. If you do that, one of the first things you'll notice is your endurance diminishing. BUT, you also need to avoid the attitude that "I can eat whatever I want because I'm training for a marathon".

This is what I recommend:
Taking a good look at your diet (keep a food log) and make sure you are not eating a lot of "extras". "Extras" include food eaten when you are not actually hungry, caloric fluids (you really only need to be drinking sports drink right before your run or during - other than that water is sufficient), and nutrient empty foods (food that is not providing you with any nutrition - i.e. cookies, cakes, candy, chips, colas, alcohol etc.).

Now, as a marathon runner your diet can afford a "treat" each day (that is the main reason I run marathons:-), just watch how much you are consuming of that treat. As a marathoner, you will be eating more food during training, but this additional consumption can be mostly nutritious foods. A very rough estimate of extra calories used while training is 100 calories per mile. For example, if you are running 35 miles a week, that equals approximately 3500 calories, which equals an addition usage of 500 calories a day.

Let us say you are following number 1. I have worked with people who lose weight once training subsides. What is important here is to keep a food log after your marathon to watch for the consumption of "extras" that you could afford during training but may not be using without the additional mileage. For example, if your running drops down to 15 (from 35) miles a week after the marathon, then you are using 2000 calories less per week. Shaving approximately 250 calories off your daily intake, after training is over, should keep your weight healthy.
The key here is to keep a food log, just like you keep a running log. Keeping track of your energy level, injury, weight, mileage, and food consumption will enable you to put together your perfect training program. Listen to your body, it really does know what it's talking about….we just have a hard time listening.
Good luck!

Question: What is considered to be a good to ideal range for body fat by percentage?

Answer: I am usually quite reluctant to give out general numbers when discussing body composition. The reason is that each of us was born with a different, pre-determined, genetically based healthy body composition. This means some of us, genetically, will carry more non-lean tissue (fat) than others, healthfully. For instance, a 5'11" male may have a healthy low body percentage of 15% and if he tries to get it down to 10% he becomes ill, even though the "healthy range" goes down to 10%.

As a general rule a healthy body fat percentage range for males is 10-18% and for females it is 16-28%

Now, besides the fact that there is not an "ideal" body fat percentage for all, there is also not an ideal way to measure body composition. Most methods have an inaccuracy rate of at least 3-5%. Underwater weighing is the gold standard. Calipers and hand-held/scale type are not very precise. The only way I would recommend using these methods would be for monitoring changes in your composition as you progress through a fitness program, not as a one-time measure.

Question: I would be interested in any information/reference books/seminars etc. that you have re: weight management/proper nutrition and any specific guidelines for those who are predisposed to diabetes. I am not a diabetic, but there has been diabetes on both sides of my family so I would like to take as many precautions as I can to avoid it.W.Y.. from Gaithersburg, September 2002

Answer: You are on the right track to reducing your risk of diabetes by being concerned about a healthy body weight and being a runner. Research has shown the two most important behaviors a person can practice to reduce their risk of diabetes is to get to or main a healthy body weight and engage in regular exercise. For further information on diabetes, log onto the American Diabetes Association's website at www.diabetes.org

In terms of a list of references on weight management and proper nutrition the following book is a very good one to start:
__________
Dieting for Dummies
Jane Kirby, RD
Dieting For Dummies ends the confusion over dieting, not by offering a magic bullet, but by providing a weight loss and exercise plan that is meant to last a lifetime. It helps consumers separate fact from fiction about dieting and answer many of their everyday diet and nutrition questions and concerns. The focus is on health, not cosmetics. This book busts the myth of ideal weight and puts the emphasis on reaching for reasonable weight. It's positive and it's honest. Like all the ...For Dummies titles, readers don't have to read it cover to cover. The topics are organized into easy-to-find, accessible chapters.
SOFTBOUND 362 PP, 7 3/8" X 9 1/4", 1998
$23.00
_____________

Weight management is a challenging, life long process. It is often helpful to have some one-on-one nutritional counseling to help design a plan for your individual barriers, lifestyle, and food preferences. I am available for consultation at the phone number below.

If you are interested in a commercial program with group support, I recommend the Weight Watchers program. I like their approach - that all foods can fit into a healthy diet, it's a matter of portion control. To find a group closest to you log onto WeightWatchers.com You can type in your zip code and it will give you meeting places and times in your area.

Again, you are one step ahead of the game because you are a runner. Exercise is essential for a lifetime of weight management. Good Luck!

Question: I'm training for a fall marathon and I am a few pounds over my ideal weight. Some of my friends have told me how they lost weight quickly on high protein/low carbohydrate diets. Do you think I should try one of those diets to get my weight down? Why? TM from Germantown

Answer: I recommend that athletes do not try to lose weight during peak season (or training). Losing weight often requires a decrease in caloric (energy) intake. To do this during the height of your training, you risk denying your body the needed energy and nutrients for optimal performance and recovery. This certainly doesn't mean you have a free ticket to eat whatever/whenever you want (sorry:). If you are concerned with your weight, you need to make every calorie count. This means choosing nutrient dense foods (whole grains, vegetables, fruit, low fat dairy products and lean sources of protein) verses empty calories (cookies, cakes, candy, chips, soda etc.).

To address the high protein/low carbohydrate diet for quick weight loss, I have several concerns when it comes to athletes. Carbohydrates are the main fuel for our muscles. Carbohydrates are the sprinter's only source of energy to fuel the muscles. For the endurance athlete, fatty acids are also used for energy, but cannot be utilized without carbohydrates. If you don't eat enough carbohydrates, your storage of carbohydrates (glycogen stores) will be low. Like a car with only half a tank of gas, you will not be able to go the distance (endurance) you would if you were starting with a full tank of fuel.

To address the "quick weight loss" portion of the question - Any quick weight loss is involving loss of body fluid and lean muscle. Physiologically, our body can only burn fat at a slow rate (approximately 1-2 pounds per week). Any weight loss above and beyond this, is not fat. As athletes, the last thing we want to be losing is fluid and muscle!

Finally, there are two kinds of carbohydrates: (1) the nutrient empty, overly processed and calorie filled kind (cookies, cakes, candy, chips, soda etc.). It would be hard to find a nutrition professional who doesn't agree, that we do eat too many of these kinds of carbohydrates; (2) the other kind of carbohydrate that supply an abundance of nutrients are complex carbohydrates, including whole grain cereals, crackers and breads, brown rice, and whole wheat pasta. These are a great source of vitamins, minerals, antioxidants, fiber, and phytochemicals which we are discovering are substances in foods that can reduce the risk of many diseases.

My concern with athletes and low carbohydrate diets is two-fold. The athlete will be low on muscle fuel to power his/her performance. The athlete will also be missing out on the wealth of nutrients that optimize their performance and recovery.

Good Luck in your Marathon!