Leaning out Topic

Mackenz007 08/20/16
I struggle with losing body fat. I am trying to figure out how I need to eat to increase muscles/strength and lose body fat. I work out 5 days a week and need to lean out. Am I supposed to create a caloric deficit? Am I supposed to eat more and train harder? Not sure how to eat to do this. I gain weight really easily and struggle to lose weight. I'm 5'2" 130lbs eating 1500 calories a day. Any insight would be much appreciated. Thanks!

Amykee1 08/22/16
Hi Mackenz, I know you're going to need extra protein to do this. But, there is a lot more involved than just getting extra protein. I hope someone will know more of the details involved.

Dietitian 08/22/16 replied to Mackenz007
Hi Mackenz007, you can lose body fat while getting into shape and supporting lean body mass (e.g. muscle). Exercise helps us create the necessary calories deficit to lose weight (in addition to eating fewer calories) while supporting lean body mass. How much weight you lose depends upon how much of a calories deficit you create over time.

According to the recent Nutrition & Athletic Performance Position Statement (AND/ACSM): http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/nutritionathleticperf.ashx

"Over periods of 4-12 weeks, increasing protein intake during hypocaloric
conditions maintains lean body mass in male and female resistance-trained
athletes. When adequate energy is provided or weight loss is gradual, an
increase in lean body mass may be observed."

Also, this from the same paper:

":..the provision of a higher protein intake (2.3 vs 1 g/kg/day) in a shorter-term (2 week), energy restricted diet in athletes was found to retain muscle mass while losing weight and body fat. Furthermore, fat free mass and performance may be better preserved in athletes who minimize weekly weight loss to <1% per week."

< 1% weight loss per week would be less than 1.3 lbs/week for your current weight of 130 lb.

MyNetDiary's system uses the IOM/DRI energy equations, so most of us need to enter "sedentary" overall activity level if we also log exercise (to prevent overestimating total calories burned). You can enter an Exercise Plan in Plan to account for expected exercise calories. When you log actual exercise in your daily log, the system adjusts and you get an accurate calories assessment based upon what you actually did that day. You can learn more in this short article: http://www.mynetdiary.com/customizing-calorie-goals.html

Be careful to only log actual minutes of moving, paying attention to logging the closest exercise item in the database (especially in terms of intensity for things like cycling, running, etc.).

More tips for using MyNetDiary to lose weight: http://www.mynetdiary.com/tips-for-losing-weight.html


Best.,
Kathy Isacks, MPS, RDN, CDE

Mackenz007 08/23/16
Hi Kathy,
Can you recommend grams of protein for me to achieve these results? I am 5'2", 130lbs and am exercising at least 5 days per week. Doing a mix of bar classes, power yoga and running. I try to eat 1500 calories I day but nothing is budging on the scale...
Thanks for your help!

Dietitian 08/23/16 replied to Mackenz007
Hi Mackenz007, given that your current body weight is 130 lb (59 kg), then a higher protein intake to help preserve lean body mass during weight loss in combination with intense training would be about 135 g protein (2.3 g/kg BW). This is considered a boost during more intense training. But is what you are doing considered athletic training? Maybe, maybe not - I can't tell from the description how many hours you train each day.

If your training is more moderate, you could probably follow their other guideline: 71 - 118 g protein per day (1.2 - 2.0 g/protein/kg body weight). That is still a very generous protein intake considering the RDA is only 0.8 grams/protein/kg body weight - which for you would only be 47 grams protein).

When you get a chance, go online and read the full position statement. It has lots of great info about timing too - spreading out protein intake through out the day is important (vs. one large meal at night, etc).

Best,
Kathy Isacks, MPS, RDN, CDE

Drinkmorewater 06/18/17
What an interesting thread! I have been trying to figure out a good balance on my macros and have recently increased my carbs - which has helped my running. How long would you continue with the 2.3g/1 k ratio on protein? My leaning out is such a slow process- I train hard and am miserable if I try to cut too many calories in a day. I run between 8-11 miles three times a week and then weight train pretty hard 1.5 hours another three days a week so I need to fuel for endurance cardio and maintaining/building muscle. I am 6' and 168lbs so that should put me at about 172g protein. Would that be okay to continue indefinitely? I have started to shoot for 45-55% carbs and feel much better.

Dietician 06/18/17 replied to Drinkmorewater
Hello Drinkmorewater-
Here is the quote from the Academy paper that Kathy was referring to:
":..the provision of a higher protein intake (2.3 vs 1 g/kg/day) in a shorter-term (2 week), energy restricted diet in athletes was found to retain muscle mass while losing weight and body fat. Furthermore, fat free mass and performance may be better preserved in athletes who minimize weekly weight loss to <1% per week."
So, to answer your question, it is recommended (from the above quote) that you would follow the 172g protein for 2 weeks or 14 days. I would not encourage you to follow it indefinitely. Glad you are feeling better on the 45-55% carbs. When you are running 33 miles a week + "training pretty hard for an additional 1.5 hours/3d/week" you are going to need a greater % of carbs to fuel your activities and replace glycogen stores, vs. someone who is not working out as hard or for as long. Thus I would guess you would feel pretty good on the 45-55% carbs. If you have a period where you are running less, then you could cut back slightly on your carbs. I hope this helps! Joanna (Dietician)

Drinkmorewater 06/19/17
Thank you Joanna! I tried entering these numbers for my macros in my account- if I did 2.3g P per 1K body weight and 50% carbs, it would put my fat intake at 11%. I don't think I could do that even for the 2 weeks! I think I will try 21% F, 45% C, 34% P for 2 weeks and see how that goes. It means giving up my beloved breakfast bars for the next 2 weeks :( too much nut and coconut fat.
Also, a while ago you recommended Nancy Clark's Sports Nutrition Guidebook for me. Thank you! It taught me how to fuel during a run - have been able to run much longer with a good half marathon time. I think I am due for a 2nd read through since my nutrition/fueling is continuing to refine. Really appreciate all of your advice!

Dietician 06/19/17 replied to Drinkmorewater
HI Drinkmorewater- Yes, you noticed right away that if you increase your protein quite a bit it decreases your carb and fat budget. I think your breakfdown of 21% fat, 45% carb, 34% protein sounds good for the 2 weeks. Let us know how that goes. Glad you are finding the Nancy Clark book helpful. I find her books and info very easy to understand and love that it is evidence based. Have a good week! Joanna

Leaning out