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I’m writing from our place on the beautiful island of Portland, Dorset today. Being down here for a few days has made sticking to my diet and fitness plan really easy. Even running intervals has been quite pleasurable with the gorgeous sea views.
My fitness plan consists of three or four hard training days per week interspersed with easy days when I’ll go for a jog, or do some yoga, or maybe go out cycling. 
Monday was an easy day and I lapped up the opportunity to go for a leisurely run along the narrow spit of land leading up to the bridge to the mainland. The route is about five miles and, apart from at the very beginning/end, it’s pancake flat. A few weeks ago, running it at a slow pace, wouldn’t have felt like any effort at all.
On Monday, however, it felt tough. Really tough. In fact, I had to take a walk break towards the end, which hasn’t happened on a run that “easy” for a long time.
Burn & Crash
The fact that I haven’t been doing much of that kind steady running over the last few weeks will certainly be a factor, but the main reason comes down to my diet. Because I’ve been eating fewer carbohydrates there isn’t as much glucose (energy) stored in my muscles as I’m used to and, basically, the fuel just wasn’t there for me comfortably complete the run.
If you’ve been following this blog, you’ll know I’m not following a “low carbohydrate” diet or any other kind of prescribed diet plan. I’m just eating a healthy balanced diet and taking in few enough calories to create a slight deficit between what my body is using each day and the amount I eat, so that my body burns off some fat for fuel.
Tweak Time
On Monday I got it a bit wrong. Next time I’ll have a better breakfast, with more carbohydrates (like some porridge or toast) before I go running. I’m pretty sure that will ensure it feels better. I think it’s important to notice when your diet isn’t working for you and tweak accordingly (which is one of the things that worries me about people sticking rigidly to pre-prepared, one-size-fits-all, plans).
In way I’m pleased that happened. At up 2,000kcal per day, I’m eating what some would consider quite a lot for a weight loss diet, but I can definitely feel the difference, so I know I don’t need to go lower. I might have gone a bit too low on the calories the morning before the run, but it’s good to know that the energy deficit is there.
Small = Effective
If you’re reading this and you’re following a diet that leaves you feeling tired and lethargic I hope you’ll take a tip from me – eat more! You will lose more weight and keep it off more easily in the long term if you create just a small calorie deficit and keep active. I’ll talk more about how many calories that will mean for you in another post, but if you want a starting point now calculators like this can give you a rough idea: http://www.freedieting.com/tools/calorie_calculator.htm
I have a lot more to share with you on this subject and I have made some good progress which I’m excited to tell you about, but I’ll leave it there for now… To be honest, it’s a smasher of a day and I’m desperate to get out for a bike ride!
Gimme a Shout
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I find this so hard, my calorie calculator would indicate I only need 1,600 a day so to create a defecit, I’ve been trying to have about 1,200 which is SO difficult.
As I’m not much of an exerciser, I’m not using too many up that way so have to keep my calorie count low. Although I am trying to get a bit more exercise in, I find it hard because I genuinely hate to do it!
That does sound low, I suspect you could get away with quite a bit more. But are you sure you hate all exercise? Walking, swimming, cycling, every class in the gym and every sport? Don’t stress it, stay in touch and I’m sure we can sort you out on a path that doesn’t involve starving! Jx
Unfortunately, as low as it sounds, I think it’s about right for my body. I seem to have a very slow digestion and metabolism and my body just hangs on to every bit of fat unless I’m this extreme.
I hate most exercise, yes. I like classes but none are at the right time for me to be at all convenient (as I don’t have a car I tend to want ones that are about the time I’m coming home from work). I like running when I’m good at it but that usually takes me some weeks to get to that stage, so getting out and doing it for the first 3 or so weeks is just a bit soul destorying!
I can’t say for sure without knowing more about your stats and lifestyle, but I’m still pretty confident you could eat more. If you find you put weight on at over 1,600 kcal per day that might be because you’ve conditioned yourself to get by on 1,200. Or maybe because you’re miscalculating calories. Or it is possible that you’re so sedentary that you’re burning very few calories every day. All these are fixable. If you like running and some classes that’s a great start. First of all, maybe you should change your definition of what it means to be good at running. If you can run a mile you’re doing really well – better than the majority of the population of this country. It is always hard going back to running after a break, but it’s worth it, just keep your eyes on the prize! And go easy on yourself, build up gradually, go at a comfortable pace and don’t try and do too much too soon. Also, would it be possible for you to change your work hours to fit around the classes you’d like to do? Hope some of that helps. Jx
I can’t run a mile at the moment. I got up to running 5k before but then got ill. I just really don’t like doing it and I really love my food, I struggle to see it just as fuel.
Also, I’ve been stressed which just makes me want to eat more. I’m an emotional and boredom eater!
I’ll get there I’m sure, it will just be really really hard work and because I have a lot to lose (50lb) it just all seems a little much! x
If you have 50lb to lose I’m almost certain you could get away with more than 1200 calories per day, especially if you can add in a bit of activity. I love food too, which is why I’m so distressed at the idea of you going hungry when you don’t need to! If you could run 5k until recently that’s a great start – your muscles with remember how to do it and so does your brain! I know I’m making a lot of assumptions here, but I hope you’ll forgive me for throwing another one out there… This is just an intuitive thing, but I’m getting the impression you set very high standards for yourself to live up to. I wonder if you could benefit from being a bit kinder to yourself. It’s totally OK to start from scratch again with your running, you might be surprised at how quickly your fitness returns. Why not just put your kit on and go out for a stroll, adding just a bit of running in if you feel like it? If you don’t feel like running at any point, that’s cool, just enjoy the walk. I know that might not sound like much exercise if you were previously running 5k, but it’s a lot better than nothing and, at this stage, the important thing is to get back into the habit of exercising. I hate to hear about people getting stressed about this stuff, it will require determination at times of course, but getting fit and losing weight can actually be very enjoyable most of the time if handled right. I hope there’s something helpful for you in there! xx
I have to agree Julia, restricting calories too much is a recipe for disaster. When I was purposefully trying to lose weight I never went below 1800 calories, despite every website around telling me to eat 1200 (wtf). I found with the amount of exercise I was doing if I went below 1800 then my weight stagnated, I had no energy and felt quite listless. On 1800 calories per day I would easily lose 3lbs per week, so probably still too few for me at the time.
I also wholeheartedly agree with not following any set diet plan. A one-fits-all plan can never work (nor can following generic weight loss tips blindly) because it isnt tailored for the individual. I always took little bits of all the different plans and advice and created my own plan by listening to my body to see what works.
Great blog, and that sea looks amazing!
Thanks BN. Yes, in opinion a lot of diets out there recommend too much restriction, especially for people who are just starting. Good to hear that you got results! Glad you like the blog. Julia x
I had a similar experience running before breakfast last week, having given blood the day before. It’s always good to be able to adapt your diet to your exercise.
I can imagine! Great that you gave blood though. Kudos! x
Hi Guys, been following a start empty, finish the day on carbs schedule and really working for me, I can post a link to a blog if that helps, keep it up!
Hi Barry, doesn’t sound like my kind of thing, but if it’s working for you that’s great.
Hi, my problem is that I suffer from quite bad IBS. So other than limiting pasta/wheat etc, I also find it difficult to exercise once I’ve eaten,unless I leave at least 2.5 hours between. Usually exercise in mornings,as it suits better for working around my job, but does mean I’m usually operating on empty. Any suggestions?!
Cheers, L
Hi Lesley, needing to wait 2-3 after eating before exercise is very common. I’m the same when it comes to running and anything that involves jigging around! It’s just a matter of planning and experimenting with different foods. For your morning runs have you tried using energy drinks or gels? Obviously breakfast would be better, but if you really can’t stomach it, those are better than running on empty. Jx
I’ve always found it’s often trial and error with the tweaking getting it right for you. But you sound like you’re doing great
Wish you all the best with it and keep up the blogging 
Thanks Beckie!
Hi Julia; very sensible and good advice with good reminders, I’ve shared on my own Facebook page and got some good comments back, so well done! Phillip x
Nice read…what do you think about items advertised like the “tummy tuck”…I don’t know if you’ve seen the commercials but the ad claims to get rid of your tummy simply by putting on a gel and some sort of belt twice a day for 30 days…hmmm…I don’t trust testimonials…but like most ads they have people saying how wonderful it is…anyway…for me nothing beats getting off my rear end and going to the gym…
I haven’t seen those, but I agree, nothing beats actually moving!