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Run Eat Repeat

Do You Gain Weight From Not Exercising

Weight Loss

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14 May

I ran today!!!!!!! And that makes me happy. But, it wasn’t awesome. A full week of rest helped my legs, but cardio-wise I felt weak and slow. I’m not exaggerating – it’s the slowest I’ve run in years. Coming from weeks and weeks of 40+ miles and a 3:43 marathon 10 days ago I don’t think I’ve actually lost my cardio fitness – there were several factors that probably affected this run…

running again (600x800)

It was 75 degrees, super dry with tons of pollen in the air. And I feel like I have a cold OR am getting some allergy issues. I can’t tell because I’ve never had allergies before. Experts – how can I tell if it’s allergies or a cold??

running with pollen (800x600)

After my run I met up with SR to take a walk. I wore long sleeves and my sweet visor to hide from the scorching sun.

walking in my crazy hat

And on the way home I stopped at a local department store that’s closing to peek at the deals. I really really need a new stove because my current one is from 1784 and looks tragic. BUT – it still works. So, I can’t really justify getting a new one.

oven sale super random (600x800)

I opened one up and found SNACKS! Ha.

snacks in the oven (800x600)

Have you guys heard of the color run for your car?!?! It’s awesome!!!!

color run for your car (800x600)

It is only nine dollars and this machine cleans off the color foam after you’re done!

car wash (800x600) wash your car or you'll regret it (800x600)

Lunch.

big salad for breakfast and lunch (800x600)

Weight Loss and Exercise or NOT Exercising

So. Not running for a week or more can be super stressful for a lot of reasons. Most of the time when I get emails from readers who are injured and are forced to take a few weeks off of running they add, “I’m afraid I’m going to gain weight!!!!”.

I hear ya. But the reality is it’s what you eat not what you do that has the bigger impact on weight loss.

weight loss is 70 percent diet

It took me a few days, but I realized I was less hungry not running. It’s hard to gauge what is habit and what is hunger for me, but I definitely wasn’t as hungry as usual. It was easier to not snack too, which is good.

For me, I run at ‘peak marathon training’ mileage all the time. That is the point in marathon training where you are running tons of miles and it also makes you extra hungry. I live there.

That’s hard to manage because when you’re running a lot you definitely want to fuel your body when it’s asking for food. But, it can get difficult for me to assess when I’m genuinely hungry and when I’m depleted of energy and want sugar or rest or am vitamin deficient.

So, not running – just for a week, actually helped me get back to intuitive eating a bit better. And even though I didn’t weigh myself, I don’t think I gained any weight because my clothes don’t feel tighter and my eats were reasonable.

(I’ve also heard it be said that it’s 80% diet and 20% exercise, but I’d like to give some credit to my genes for the tenacity at which my body holds on to fat in certain areas. I don’t mind it all that much, just making a note.)

Question: What affects your weight the most – diet or exercise? Or stress? Or cupcakes??

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    61 Comments

    Previous Post: « Team Vega–Fuel Your Better
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    Reader Interactions

    Comments

    1. DENISE SMITH says

      2017-08-30 at 11:27 am

      I seem to gain weight when I don’t exercise. I feel like I need to exercise everyday just to keep the weight from piling back on. One day can sometimes be a pound more. Perhaps, it chronic inflamation that need to be burned off daily.

      Reply
    2. gracekelle at leangirlsclub says

      2014-07-08 at 10:07 pm

      Going through this now, trying to eat as clean as possible. I wish someone had told me this years ago when I was spending 2-3 hours at the gym.

      And love the hot sauce. I love it on everything, especially cholula and sriracha.

      Reply
    3. Stacy Dalton says

      2014-06-05 at 4:52 am

      I don’t exercise. Not more than the stretching and 15 minutes of leg lifts, squats, and arm dips that I can fit in while I’m walking down the hallway at school or waiting for my own kids to go to sleep. I believe that diet is the key! Thank you for confirming this. I’m just realizing (again) that I eat way too much. Even when I think I’m only eating 1500 c. I’m actually probably eating 2500 c. Crazy! I need to go back to my 100 calorie bag diet, so I can see what the food / calorie ratio is.

      Love this blog!

      Reply
    4. Carmen says

      2014-05-29 at 2:16 am

      I’m thankful (knock on wood) that I haven’t been sidelined from injury…I don’t feel right if I don’t run every week…preferably 3 times a week…but, my diet needs the most work..i believe the 80/20 for weight loss….completely! I can run, run, run, but if my diet isn’t right I won’t lose like I want..

      Reply
    5. Kristen Grimes says

      2014-05-20 at 11:37 pm

      Okay, it’s kinda gross, but if your snot is clear it is allergies; if it is green or cloudy it is a cold. I live in a valley that is an allergy vacuum and seems to suck up every pollen imaginable…does that make me an expert? I don’t know! 🙂

      Reply
      • runeatrepeat says

        2014-05-21 at 2:47 am

        This is helpful! Thanks for posting (even if it’s gross)!

        Reply
    6. Marie at the Lazy W says

      2014-05-18 at 2:12 am

      Love this post. Toward the end of training for my first full this spring, I was really frustrated by not having lost more weight. I mean, running that many miles per week, and I was maintaining my weight, give or take 3 pounds? I didn’t get it. But during tapering week I instantly noticed my appetite drop. Now, in the weeks since, I’m paying attention better. I’ve already dropped some weight just by controlling diet. Running again, but not eating every single thing I see. LOL
      it’s fun to have the freedom to experiment with my body now. Fun to know both how to fuel and how to slim down quickly.
      Speaking of quickly, I loved your video about speed training!! Shared it with a bunch of running friends. Will comment specifically later. Thank you!
      Congrats on getting back to the trail. Hope your legs stay happy!! XOXO

      Reply
    7. lindsay says

      2014-05-17 at 11:12 am

      remind me to go oven shopping during snack breaks! ha! and love your views here. I actually lose weight if i don’t run or workout. muscle mass of course, but it truly is diet! agreed

      Reply
    8. Aaron says

      2014-05-16 at 12:01 pm

      It is definitely a mix of the three things. Diet and exercise go hand in hand, you can’t loose weight if you don’t do one or the other right. Genes do play a part, but even if you have really bad genes, you can get the breakthrough, you just might have to work harder.

      Reply
    9. Kari says

      2014-05-16 at 12:01 am

      I didn’t read every single above comment to see if you got an answer to this yet, but as a doctor (resident, but still) it can sometimes be hard to tell between cold/allergies

      Allergies: more likely to have itching of throat and eyes, more sneezing, more eye redness. If you look at the turbinates in your nose (the curvy things up in there) they’ll be bluish with allergies vs typically red with a cold. You also should not have a fever with allergies.

      None of it’s fool proof. One easy thing to try (although the best thing is seeking actual doctor advice with a physical exam) is just start taking an allergy med (store brand loratidine or cetirizine is fine, 10 mg a day) and see if it improves. Stop in a couple weeks when you’re feeling better and if the symptoms come back … Allergies.

      Good luck and feel better.

      Reply
      • runeatrepeat says

        2014-05-16 at 12:33 am

        Thank you Kari! I don’t have any eye redness or itching so I think it’s a cold. Boo. Or yeah? Anyway. Thanks.

        Reply
    10. Jessica @ RunYourMuttOff says

      2014-05-15 at 9:01 pm

      For me? It’s the wine! I’ve been recovering from an injury for 2 months and I find that I am eating and drinking empty calories to try and fill the emotional hole that not being able to run has created. It’s been pretty tough on me.

      Reply
    11. Amanda @ Diary of a Semi-Health Nut says

      2014-05-15 at 6:45 pm

      Genes is definitely a factor. 99.7% of statistics you find on Pinterest are made up. 😉

      I remember seeing a whole pie chart in a nutrition class with like 5 different factors affecting weight loss (or gain). I think another one to add in is environment/stress factor.

      BUT I do agree it mostly has to do with food. Unfortunately. I love me some cookie dough!

      Reply
    12. karleen says

      2014-05-15 at 4:47 pm

      It’s allll diet for me. I love exercise and can never get enough of it. That’s the easy. Like most people who posted, I eat a mostly whole/healthy foods diet, but I need to watch my portions. A calorie is a calorie and I find myself eating just too much food sometimes. When I’m more conscious of my portions, that’s when I lose a couple lbs.

      Reply
    13. Nikki says

      2014-05-15 at 1:31 pm

      I was in the hospital last week for 2 days and they wouldn’t let me eat. Obviously I wasn’t exercising but I lost 5 lbs. So I will definitely say food!!

      Reply
    14. RunRunAnni says

      2014-05-15 at 12:56 pm

      Hi Monica,
      fantastic post. I really struggle with rest days and rest periods, too and sometimes I also think ‘if I don’t run today, I won’t be able to eat what I want/I will put on weight’ which is obviously not true. I find it so funny how when you first start exercising you think “How can it be exercise-day again”. Once your mind and body is used to it you start thinking “how can it be rest day again”. I’m glad though your feeling better and I am sure you’ve not lost your fitness but it was just one of those bad days 🙂

      Reply
    15. Laura @ Mommy Run Fast says

      2014-05-15 at 12:22 pm

      You’re so right that high training miles stifles our ability to be in touch with our true hunger and fullness signals. It’s a good thing to step back and bit and re-learn those cues, and also to realize that time off does not necessarily equal weight gain!

      Reply
    16. Jackie says

      2014-05-15 at 12:03 pm

      I actually lost weight when I had surgery and couldn’t exercise for 5 weeks.

      Reply
    17. Carla says

      2014-05-15 at 11:40 am

      ahhh for me it is the STRESS.
      the cortisol.

      Reply
    18. Sue says

      2014-05-15 at 5:49 am

      Mine is probably stress – I tend to lose weight then. Not running during my fractures didn’t do much to my weight (although I did workout – doing other stuff eg elliptical, walks, weight training, yoga etc). But yeah, genes play a part – my grandma to my mum to my aunt to my sis are all naturally on the slim side.

      Reply
    19. Amy @ runlikeabird says

      2014-05-15 at 4:49 am

      Thank you thank you thank you. I finally figured out intuitive eating last year, and when upping my mileage I struggled to make that same distinction between hungry, rungry, hangry… and bored. It’s nice to know I’m not alone in this boat. 🙂

      Reply
    20. Tara@PNWRunner says

      2014-05-15 at 4:19 am

      I agree that running long distances makes me extra hungry!

      Reply
    21. elizabeth says

      2014-05-15 at 3:37 am

      I like to feel hungry, it makes me feel alive. When I have to cut back on workouts, my appetite goes away and I feel blah.

      Reply
    22. Megan @ The Skinny-Life says

      2014-05-15 at 3:09 am

      Diet, sleep & stress are the big ones for me. Try taking a Claritin! It’s the best and if it’s allergy you’ll notice a difference right away.

      Reply
    23. Nikki Fahey says

      2014-05-15 at 1:59 am

      I gain weight either way:( I don’t think my body will ever lose any again? ugh frustrated – any suggestions?
      thanks
      Nikki

      Reply
    24. Livi says

      2014-05-15 at 1:54 am

      Stress and diet definitely! I used to worry when I would travel and not be able to workout regularly, but I realized I eat less when Im not working out. So even though I enjoy my daily sweat sessions, missing a few isn’t killing me!

      Reply
    25. cait @pieceofcait says

      2014-05-15 at 1:28 am

      I deff think diet is where its at! exercise comes second and just makes me feel better inside and out.

      Reply
    26. Becky @ Ok, so here's the plan says

      2014-05-15 at 12:15 am

      Diet, for sure. But it’s even harder to make all that candy I eat go away when I don’t exercise! 😉

      Reply
    27. Polly @ Tasty Food Project says

      2014-05-15 at 12:07 am

      Diet definitely affects my weight! And cupcakes too! I try to eat as much real food as I can and cut out processed food to maintain my weight. I can go a long time without working out and not gain much weight, but it’s the food that I put in my body that really affects me!

      Reply
    28. Anna @ That DAMM Runner says

      2014-05-14 at 11:42 pm

      I felt the same way when I broke my foot a few years ago. I LOST about 10lbs actually, because like you said, I was less hungry when I wasn’t exercising, but mostly from the loss of muscle my legs. They were SO thin by the time I got my cast off, I was kind of diggin’ it! I had the opposite problem: when I started working out again, my muscular legs bounced right back which was awesome from a fitness perspective, but having my pants fit differently was a hit to the confidence. Really though, my weight loss was not sustainable, and my legs are meant to be STRONG!

      Overall, diet is most definitely my downfall. I eat well but I eat a lot.

      Reply
    29. Elizabeth {Positively Healthy} says

      2014-05-14 at 10:49 pm

      Diet for sure is number one. I have recently put the breaks on running, not out all together, but not as much. I have noticed a HUGE difference in my body from just doing this and doing more cross-training/strength workouts. I thought I needed running to be more tone, but I realized that I get more toned and more fit by watching what I am eating and not overdoing it on the running!

      Reply
    30. Ida says

      2014-05-14 at 10:08 pm

      I always think of the saying ‘you cant out run a bad diet.’ working out def inspires me to eat better, but it can be hard to manage the hunger that comes with endurance exercise.

      Reply
      • runeatrepeat says

        2014-05-14 at 11:37 pm

        That’s what I said in my instagram with that picture! Ha! But, I try to outrun it…

        Reply
    31. Jenni says

      2014-05-14 at 10:06 pm

      The salad looks delicious. At first, I thought it was cheese then I realized it was probably egg whites!

      As far as running and gaining weight, it is also important for runners to recognize at a certain point in their running, your body has muscle memory. If you don’t ever change up your routine and you just run the same pace and same amount of time, your body will no longer see the benefits. It is important to lift, do the elliptical, bike, classes, etc to shock your body; you can even add sprints, intervals, fartleks, and hills to shock your body. So in case you ever have to take time off, remember your body is use to running daily and it will shock your body once you start up again! I run miles and miles and miles and I eat three meals a day with fruit in between and I have been the same weight for years; once I add in lifting or yoga I usually firm back up!

      Have a great day!

      Reply
      • runeatrepeat says

        2014-05-14 at 11:36 pm

        Yeah, it’s eggs on the salad. I’m weird 🙂

        Reply
    32. Divya @ Eat. Teach. Blog. says

      2014-05-14 at 9:54 pm

      OMG yes.

      Stress affects me the most. I can work out all I want, but when I’m stressed, I DEVOUR THE WORLD. And then I gain weight.
      And then I’m unhappy.

      Now, I’m just trying to regain control over my diet. If I work out, great. If not, no big deal. As long as I take care of my food.

      Reply
      • runeatrepeat says

        2014-05-14 at 11:35 pm

        Someone else mentioned stress too – it’s so hard to overcome in that stress filled moment. Keep chugging!!

        Reply
    33. Kelly says

      2014-05-14 at 9:51 pm

      Definitely diet, I was maintaining my weight when I was training for my first half and not really watching what I ate, but during the last one I did, I was watching what I was putting in my body and saw some lbs fall off.

      Reply
    34. Sara @ LovingOnTheRun says

      2014-05-14 at 9:50 pm

      When I am not working out I don’t find myself as hungry which helps, but when I run a lot I get really hungry so it almost makes it harder because I have to realize that I can eat more but I have to eat the good things. not the cookies, cake, and candy that I want. DARN!

      Reply
    35. Preshii says

      2014-05-14 at 9:26 pm

      CUPCAKES. Cupcakes gets me all the time. But def diet. I always feel hungry. I need to eat intuitively!!

      Reply
    36. Katie @ Talk Less, Say More says

      2014-05-14 at 9:24 pm

      Exercise is definitely a big thing for my hunger but I do think diet plays the biggest impact in my weight…but BOTH affect my mental state. 😉

      Reply
    37. Jojo @ RunFastEatLots says

      2014-05-14 at 9:19 pm

      lol that’s so random that there were snacks in the oven. And that bag of pretzels is open!?

      Reply
      • runeatrepeat says

        2014-05-14 at 11:33 pm

        Both of them were open – it’s so weird!

        Reply
    38. Laura @ RunningJunkie says

      2014-05-14 at 8:56 pm

      I actually think that when I relax and don’t run (which I haven’t done in a LONG time) I actually weigh a bit less. High intensity exercise seems to make me weigh a bit more.

      Reply
    39. Mary@RunWalkLift says

      2014-05-14 at 8:55 pm

      Allergies for me are itchy or tingly sensations in my nose and throat and clear, watery runny nose. Try an allergy medicine and see if it makes you feel better. It will last for more than 2 wks. Sneezing too.

      Food makes the biggest difference. But exercise helps curb emotional eating for me. Drink lots if water to counteract water retention.

      Reply
      • runeatrepeat says

        2014-05-14 at 11:33 pm

        Yes – I forgot to even talk about running being my stress relief (instead of food). That is super relevant to me.

        Reply
    40. Maru says

      2014-05-14 at 8:51 pm

      Ohhhh it is happening to me now…i had to skip running for almost 2 weeks now. I definitly not that hungry when i runned but I am still eating a lot expected for a women (average 2500 kcal I think is too much). However, Igo to the gym everyday and do cardio and lift machines, but of course , nothing compares to running.
      I have lost 27 kg (70 pounds) in the last year and of I am super worried about gaining weight. Still my weight is the same. Regarding what I think it could be the mainteining my weight factor? I would say fifty/fifty. Yes, I eat a lot, but the highest quality of food ( nutritiuos, balanced, fruits, veggetables, non processed). I count calories, but it is very clear to me that not all the calories are the same.
      Pardon for my english, it is not my language 🙂
      Cheers

      Reply
      • runeatrepeat says

        2014-05-14 at 11:32 pm

        Thanks for chiming in Maru!

        Reply
    41. Joanna @ the knitlit twit says

      2014-05-14 at 8:28 pm

      I think diet. On a related note: I want an oven that magically has Trader Joe’s cookies in it when I open it! ; )

      Reply
      • Maru says

        2014-05-14 at 8:55 pm

        My dream is to have a Trader joes store in Madrid!!! 😉

        Reply
      • runeatrepeat says

        2014-05-14 at 11:27 pm

        Seriously – I’d pay for that 🙂

        Reply
    42. emily g. says

      2014-05-14 at 8:24 pm

      Hungry Runner Girl posted on the same topic today! I am injured and am going crazy as well, so it’s comforting to see how pros like you and Janae handle the absence of our beloved activity. Check out her post!

      http://www.hungryrunnergirl.com/2014/05/losing-your-running-fitness-dont-stress-out-about-it.html

      Reply
      • runeatrepeat says

        2014-05-14 at 11:27 pm

        Crazy that we both posted about this! She’s my friend 🙂

        Reply
      • sally @ sweat out the small stuff says

        2014-05-15 at 7:57 pm

        such perfect timing! I’m injured and my diet has turned into the “drown myself in sorrows of candy and carbs” diet which is causing the weight gain probably more than the lack of exercise. I know it will all level out eventually but I want to find that switch that says “pity party stops now!”. =)

        Reply
    43. Kristina says

      2014-05-14 at 8:23 pm

      I’m dealing with allergies for the first time ever also (i.e., not an expert), but I know it’s not a cold because I’ve been sneezing a lot and sneezing is not one of my cold symptoms.

      Reply
      • runeatrepeat says

        2014-05-14 at 10:55 pm

        I can’t tell – isn’t that weird to get allergies out of nowhere for the first time?

        Reply
    44. Brynn says

      2014-05-14 at 8:15 pm

      Completely agree, it’s a balancing act. Eating is were weight gain and loss live. But working out makes me feel good and can help with weight loss. Being conscious is a huge piece of the puzzle!

      Reply
    45. Abi@AbsofSteel says

      2014-05-14 at 8:13 pm

      I think exercise affects my weight most, less because of exercise itself and more because I’m more motivated to eat better when I’m exercising regularly.

      Reply
      • runeatrepeat says

        2014-05-14 at 10:53 pm

        Yeah, they’re def connected.

        Reply
      • Kelly M says

        2014-05-14 at 11:41 pm

        Ditto!

        Reply
    46. Danielle says

      2014-05-14 at 8:10 pm

      Definitely a mix of everything but primarily my diet.

      Reply

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      Disclaimer: Please speak with a medical professional before making any changes to your diet or exercise. I am not a doctor or registered dietitian. The views expressed are based on my own experiences, and should not be taken as medical, nutrition or training advice. Please note that affiliate links and sponsored posts may pop up from time to time. I truly appreciate your support. More »

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