The Ultimate Guide To Weight Loss For Runners 2024

Click the link below to watch my free video on what to eat before a run:
nutritiontriathlon.com/pre-ru...
Want to learn how to lose weight with running?
In this video I break down weight loss for runners, and go through weight loss tips to help you lose weight and keep it off for good.
To lose weight effectively, you need a proper plan. You need the right mindset for weight loss, you need a running plan for weight, a nutrition plan for weight loss, and you need to be able to track your numbers as well as stay motivated.
This weight loss guide will give you all you need to lose weight properly and keep it off for good.
00:00 Introduction
01:28 The basic principles of weight loss
03:07 Putting principles into practice
04:17 Setting realistic goals
06:10 Training and nutrition strategies
08:56 Calories amounts for weight loss
11:00 Recovery nutrition
13:19 Staying motivated and tracking progress
14:59 How often to weigh yourself
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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]
Website:
nutritiontriathlon.com

[@NutritionTriathlon]

Click the link below to watch my free video on what to eat before a run: nutritiontriathlon.com/pre-run-wl

[@tritondriver1]

Over 7 yrs have lost 109lbs - Im 53 Ultra Runner. Training just destroys calories. Zone 2 forever - Feels good hearing Doctor say," You don't need to loose anymore weight "

[@NutritionTriathlon]

AMAZING! That's inspiring, huge congrats and thank you for sharing!

[@dennishansen1787]

Two years ago my uncle died, cause of death was obesity, at that point my weight was 136 kg. I know it might Sound crazy but his death motivated me to lose weight at the very same Day at his funeral i’ve decided to do visit the local running store, i bought my very first running shoes (saucony Omni 20) i don’t Lie the Max distance for me When starting was 50 meters. Now 2 years later (and 10 pairs of running shoes in the closet) i Lost 50 kg. And doing my first half Marathon in about 2 weeks 😃

[@NutritionTriathlon]

Hey. I'm really sorry to hear about your uncle, but what an amazing story. Kudos to you and I wish you all the best in your half marathon! Please let me know how you get on 🙂

[@intosite7279]

I find weighing myself daily and tracking it in garmin connect is very useful as I can track weekly averages. Which flattens the daily spikes pretty well.

[@NutritionTriathlon]

If it works for you then that's awesome. From previous experience with clients, weighing too regularly just distracts. I think this is even more of an issue if you're doing it solo, because of the risk of your weight affecting what you do that day rather than sticking to your plan

[@suranperera4620]

Do exactly the same, nice and easy

[@HollyDunnDesign]

James, these videos are an absolute goldmine! Thank you for continuing to make such valuable content 💛

[@NutritionTriathlon]

You're welcome, it's my pleasure 😊

[@SeanConway99]

All in all it's about being in a calorific deficit using exercise. Meaning; you MUST get all your maintenance calories plus a little extra for enjoyment purposes, particularly for those like me who comfort/stress eat. The deficit comes from activity. 30 minutes walking will be enough for beginners. I have been pretty good with running (slow runner) 5 days a week with one speed session, one long run and 3 easy runs. No additional meals other than a post run snack. I've done a 12 week half marathon plan, now on a 5 week 10k plan. Last year I did a 12 week plan for my first 10k. I did no exercise over winter and of course piled the weight back on but I'm definitely seeing the progress now that I'm back to it. My main focus is running consistency (cutting down the run-walk ratio) and the weight loss has come with it. I used to be religious about logging food in myfitnesspal every day but now I only do it on big training blocks to make sure I'm getting the right nutrients to recover.

[@NutritionTriathlon]

I wouldn't necessarily agree that the deficit has to come through exercise but it does make things easier. You can lose weight without exercising it's just not ideal, in part because it will mean eating under your metabolic rate but also exercise is just so good for you! Would totally agree about walking being a simple and effective way of getting active though! 🙂

[@pierre-yvesdantec3802]

Very interesting, thanks 👍

[@NutritionTriathlon]

My pleasure! 🙂

[@somethingsaboutmary3134]

I have been running the past three months wprking towards a 10k, so I am running at least 40 minutes at a time. Haven’t lost a single pound. However, I do feel all the other benefits that I love about running and my clothes do fit a little better. I think in the long term I will lose the weight if I keep up my running consistently. I have been running a very long time and I do think that running is not the fastest way to weight loss, it hasn’t been that way for me anyway, I think it’s more realistic to expect the weight to come off slowly as a runner.

[@NutritionTriathlon]

Great to hear you've been running and working towards a 10k, that's fantastic 🙂 glad you've been enjoying running! It sounds like you're having a shift of body composition if you've noticed your clothes fit you better, and you've found the non-scale benefits too which is super. I obviously can't say this for sure without knowing you or your diet, but if you're not losing weight and you're regularly running then it's more likely that your diet is the issue and you'd probably benefit from a review of it!

[@davidbowman2035]

During 2020, I was running a lot desperate to lose weight, but I was failing because my diet was rubbish. At the end of january 2023, I was 225lbs and I minimised my carb and sugar intake: no bread, pasta, rice, potato, chocolate biscuits, apples or bananas. I am now 180ish lbs.

[@hannahx212]

Curious where the numbers for the recommended calories at 9:00 come from? 1400 calories is super super low. Even if you're in a rest day, you're still recovering.

[@NutritionTriathlon]

Great question! Many females will have a basal metabolic rate between 1300-1500 calories per day. So this is the amount of calories you're burning with your basic physiological functions. All I'm trying to do with this rest day is cover your basic energy needs and not drop under that. As I show in the video this does depend on the individual but is a ballpark figure. Realistically, without exercise most females would technically need around 1000-1200 calories per day to lose weight, but this isn't realistic or advised for most.

[@OurSouthAfrica]

I have been cycling for about 3 weeks and was looking at doing a triathlon this year, so tried doing some running or more. . Walking as im very unfit and over weight Around 108kg and 1.78m Been trying to do more walking during the day even at work but find my feet start to hurt, not sure if its combination of unfit and the police boots not actually proper footwear And advise? Feels hard to just get into a groove when running

[@NutritionTriathlon]

Hey! Brilliant to hear you're considering a triathlon! The tri community is wonderful so you'll get lots of support if you decide to do one. Running can definitely be troublesome on your feet. Police boots could contribute for sure. They're generally not well padded or supported. Is there any scope to change footwear? Or you could consider insoles which provide more support and cushioning. As I mentioned in the video, even with something like walking just be careful of how quickly you do "more". If you aren't used to it it can quickly add up and lead to aches and pains. Generally this sort of thing gets better as you get used to it and also lose weight. Would also advise trying non-weight bearing sports while you lose weight because it will alleviate some of those issues! So cycling and swimming are excellent, and then you can slowly build up the running as you lose weight and hopefully feel a bit more comfortable on your feet! Best of luck to you!

[@OurSouthAfrica]

@NutritionTriathlon Thanks alot for the advise Appreciate it !!

[@robintaylor1466]

"The tri community is a supportive"..except when you start the swim and then it's every man for himself...kicking,pulling you back by the neck...😂

[@NutritionTriathlon]

Every person for themselves in the swim 😂

[@StevenHaggis]

Can I please why I've been in a calorie deficit for at least a year and hardly lost anything. Do I need to have a diet-rest?

[@NutritionTriathlon]

Good question. Two thoughts 1. You're consuming more calories than you realise, especially at certain times eg. The weekend 2. Yes, you need a break. Going to maintenance for a couple of weeks as a reset and then start again

[@StevenHaggis]

@@NutritionTriathlon hey thank you very much. I certainly haven't been consuming too many calories, I track calories in/out everyday. I will try the reset for a couple of weeks to see how that goes. Thanks.

[@MrSeedi76]

It's impossible to be in a caloric deficit and NOT lose weight. So either you're counting wrong or you're using less calories than you think. Another problem is when cutting calories too much your body will adjust. But if you had cut too much you'd have lost weight. So there must be another reason.

[@StevenHaggis]

@@MrSeedi76 Thank you for your highly contradictory comment. Did you actually read what you wrote?

[@nidunihad8205]

If I lose 12 kg fat will it can improve my timing by 19 seconds in my 800m as present timing is 2:30

[@NutritionTriathlon]

Sorry I don't quite understand your question!

[@nidunihad8205]

Will weight loss increse timing in 800 m by losing 2 seconds per kg

[@NutritionTriathlon]

I can't tell you the answer to that, sorry!

[@randomfluffybirb5494]

What happened to "not fueling your runs is bad"?

[@NutritionTriathlon]

What do you mean?

[@gabrielmartins7344]

Great Video! Actutally all of your videos are Gold. I am trainning for Sub 2:00hs Half Marathon. Don´t you wanna help me with that? (Race is in May 5th). I need to lose 8 kgs. Greetings from Brazil.

[@NutritionTriathlon]

Thank you, appreciate that! I would love to help, definitely! If you'd like to enquire about coaching you can email me directly on [e-mail] or visit nutritiontriathlon.com/consultation 😊

[@i8anapplemac]

Interesting video but I do not agree with the recommended calorie amounts shown at 9.00 I, female, ate 1800 calories a day on rest days and 2200 on training days (usually 1.5 hr) and lost around 1 lb a week. Please be mindful that NO calorie number can be followed as a hard and fast rule and your hormone health is crucial to your overall health

[@NutritionTriathlon]

Hey, thanks for the comment! You're absolutely right and I did put a note to that effect underneath the calorie amounts. This is completely dependent on the individual and how much they are training. If you're training for 1.5 hours a day then you're going to need more calories than someone who trains for an hour a day. Unfortunately, there's no way to be specific about calorie amounts on a video with a broad audience, which is why I've made sure that these calorie amounts should at least keep people safe by not going under their basal metabolic rate even on rest days. It's why I always also talk about intensity of training and checking in with how you're feeling! It's not easy to cover everything in one video but I hope on balance the information is more beneficial to people than it not being here!