Recently Anne emailed me an excellent question: Why It’s Hard to Lose Weight While Running Get a jump-start with our free Nutrition Course – delivered straight to your inbox with tips on training, nutrition, weight loss, and more. ![]() Especially because the compensation effect is stronger for some, actually causing weight gain during periods of heavy training.īut there are ways to control your Cookie Monster cravings, get all the nutrition and fuel you need to run well, and lose weight. So if that’s what happens when you run a lot, how can you accomplish both your weight loss and running goals?Īdmittedly, it can be difficult for some runners. In other words, exercise makes you feel hungrier and want to eat more. The ravenous hunger that accompanies strenuous running makes weight loss seem impossible when you’re training – even though it seems counter-intuitive.īut it’s not: Matt Fitzgerald calls this phenomenon the “compensation effect” in his book The New Rules of Marathon and Half-Marathon Nutrition.Īs running volume and intensity increase, your appetite triggers will become more sensitive because of hormonal changes in the body. You may even lose weight just by eliminating these drinks.There’s no escaping the truth: the more you run, the more you have to eat.Ī difficult reality for those of us who have the goal of running for weight loss.Īfter a long run or hard workout, you may feel like you could literally eat everything in the fridge. can make a huge impact on your daily calorie intake. Avoiding soda, fruit juice, punch, sports drinks, energy drinks, kool-aide, sweet tea, lemonade, sweetened coffees, etc. This may help make you feel satiated a bit sooner.
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