Expert: Linda Erwin, M.S. - 5/21/2004

Question
if i keep doing the exercises i'm doing and eat 2500 calories of food that i should eat, will that be ok? will that help me lose fat? will the running be bad for my bones?


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Followup To
Question -
5'2. 118 lb now. i want to be lean and toned. i eat cereal,bread, peanut butter, food that my mom and dad cook. I've only been doing this 900 calorie run for a week. my weight history? I was around 130 lb maybe(3-4 yrs ago)i then got skinny(but not toned) by running 45 minutes a day, 5 days a week---i did this and became 103 lb in about a year and a half...since then(1 and a half years ago) i've gained 15 lb.(some of it is muscle) i'm still tring to be lean and toned, but i have no clue. i went on this all by myself.
thanks.





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Followup To
Question -
i've changed my workout schedule again. because the last one wasn't working. ... I dont know if i've already asked you, but...
can you tell me if this is good or bad...
im 16 years old...i run 60 minutes 6 days a week, lose around 900 calories per run. eat 1400 calories per day, 300 calories every 3 hours. would it be bad if i go to 1200 calories...my guess is yes...?
sorry if i've asked you this question before...if i have, then you can just forget about my question. gratzi
Answer -
Hi Liz,
What are your goals?  First of all, running for 1 hour, 6 days a week is a set up for injuries.  It also sounds like you aren't eating enough calories and dropping them further might slow down your metabolism.  Can you write me back and tell me your height, weight, and what your goals are?  Also tell me what kinds of foods you are eating, the amounts, etc.  I also want to know how long you have been doing this and what your weight history has been.  Were you heavier and then went on this diet or have you been doing this because other friends suggested it, etc.?  

If I know more about you, I can give you better advice and guidance.  Weight is always a touchy subject but I've done what you did and in the long run, I screwed up my metabolism.  There are healthy ways to get a lean body and be able to eat normally.  Someone your age should be eating at least 2500 calories, especially with the exercise you do.  Cross training is important as well as weight training.  What you want to do is burn more calories at rest and the only way to do that is to build muscle--don't worry, you won't bulk up.

Write me back with more info and I'll be happy to help.
Linda
Answer -
Thanks for getting back to me with that information.  Portion control of food is important and eating 5 times per day is fine...keeps the metabolism up.  You may want to do some reading about nutrition--make sure you lower your fat intake but eat protein, fruits, vegetables, and whole grains.  Do not skimp on protein, i.e., lean meats, chicken, fish, eggs, tofu, nuts, dairy.  Drink at least 8 glasses of water per day and do weight training 3 times per week.  Do cardio for 45-60 minutes 4-5 times per week and break it up so you aren't doing the same thing all the time.  Cycle, swim, run, walk, row, take aerobic classes like step, kickboxing, hi-low, etc.  If you have a gym nearby, go there and get a guest pass.  Have a personal trainer show you some weights and take your body fat.  They will guide you to the right exercises and perhaps give you an eating plan.
Keep me informed...also, where do you live?  I might know of a good gym where you are.

Answer
HI Liz,
It sounds like you are really focused on losing fat and sticking with your routine.  Over time, your body will react to the constant running.  If you can cross train, your body will not experience problems later in life.  Weight training is essential to build tone and muscle tissue that will help you burn the fat.  Change your diet so that it's healthy and more calories (the right kind) and focus more on your health and a lifestyle rather than how many calories you are burning.