Q&A on Intuitive Eating & Binging, Tips for SUMMER Running and more!

New Q&A from your instagram questions on my skincare routine, tips for SUMMER running, will intuitive eating make you binge, would I adopt and more! You can watch it here and get more information.

If you have a question leave it in the comment below, email me at RunEatRepeat@gmail.com or leave it in the Instagram story box!

What’s your skincare routine? You’re always glowing!

I use a wash from Aveeno and a scrub once or twice a week.

And I recently started using fancy (read as: kinda pricey) face products like a night cream, eye cream and moisturizer.

I also love a good sheet mask and eye mask!!

Check out what I’m using lately in my Skin Care I Love page on the Run Eat Repeat storefront. 

Have you done a running streak?

No.

 

Will practicing Intuitive Eating cause me to binge on my favorite foods and overindulge?

For those unfamiliar Intuitive Eating was first explained thoroughly in the book – Intuitive Eating.

It’s the concept of getting rid of all the food rules and eating according to your body’s hunger, fullness, needs, wants for a healthy balance.

Check out the book here:

Will you marry me? Yes? No? Maybe?

The instagram story poll I took said… No.

 

A running related anxiety you’ve had and your self talk around it?

You can’t do this. You are going to have to quit, because you just can’t…

My self talk depends on how I’m feeling. In the past I’ve told myself – something positive. Or sometimes I just get really honest and say – what’s the worst that’s going to happen? You quit? You have to post that you quit and tell everyone? Meh. That’s not a super big deal.

What’s your favorite distance to race?

Half Marathon!!

How do you fuel during a long race? Is there a specific snack that you like to use?

Yes – I love Clif Mocha gels and Margarita shot blocks.

The Clif Mocha gels have caffeine and taste like dark chocolate.

The Margarita shot blocks have extra sodium.

What were you going to mention about Laguna Hills?

I woke up at 3:30am before the race – it’s super close to my place so I didn’t have to wake up that early. Anyway. Woke up because I had cramps and a period situation. So I had to wake up and wash my sheets.

Do you think it’s too late to get into the blogging game?

No – do it!! Do whatever you want! Start here. Today is your starting line!!

Any tips for Spartan Race aspirants?

I don’t really know anything about Spartan races. But my tip would be to Be Tough and Be Brave! And train hard!!

Have you ever thought of adopting a baby now or in the long run?

Yes, I’ve thought of it. More than that I’ve thought about being a foster parent. But I’m not sure I’d want to do it without a parenting partner.

Oh and ‘Parenting Partner’ – I got that phrase from Valerie Landis from the Eggperience website and I love it. (She talks with woman who have frozen their eggs and she interviewed me recently. You can watch the interview here.)

Today I wouldn’t want to parent solo, but I’m open to change – especially changes for the better within myself!

How do you deal with depression when nothing seems to get better?

Get help from a professional. Go to a therapist and psychiatrist. Talk it out with a therapist and ask about medication. Keep going until you feel better and then… go some more. Do all the self care things too. But if you’re struggling – you don’t have to tough it out. 

If you’re really struggling and thinking about self harm or suicide please ask for help.

You can text the Crisis Text Line or call the suicide hotline.

How do deal with summer heat/humidity and keep a good base mileage?

Check the weather and plan your running schedule around it. Run your longest/hardest runs on the coolest days.

Run during the coolest part of the day (that it’s safe to do so).

Hydrate!!

Dress appropriately.

Be flexible. Factor the weather into your training and effort. If you are running in extreme conditions it’s more of a challenge so it might be okay to cut it short or hold back on pace.

Know yourself. Know if you’re being a baby about something versus when your body is telling you it’s struggling. Be smart and consider your long term goals. If your body needs to stop for water or you need to hold back on the pace – do it.

Get more here:

Summer Running Tips as told by gifs

and try this Summer-y Oats in a Jar Recipe

Follow @RunEatRepeat on Instagram for check-ins, updates and to ask your questions!

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Explaining weight loss to unsupportive friends

Hello! This might be a ramble, but I'm wondering if anyone here can relate to friends becoming a little distant during weight loss efforts.

I'm a few months into my journey and have been struggling with how to explain my adjustments to some of my friends, who are so lovely and body positive (and some have long histories of ED's), but I can see the face scrunching and side eyes when I turn down ordering dessert or order club soda instead of a cocktail. At first, this hurt a lot, but I try to empathize with where they are coming from. From the outside, it looks like I've done a 180, going from the person who knew how to throw down and drink people under the table on a Tuesday, and always encouraged ordering an extra side of fried pickles or dessert. It hurts to think that our friendship could be compromised just because of different foods and drinks. So I brainstormed some phrases to keep in the back of my mind to make these interactions a little less awk.

Some context: I gained weight after I quit smoking last July and let myself eat whatever I want through the first few months of trying to stay away from cigarettes, which was extremely difficult even after I cut down to just a few per week!! Then I went through a double whammy of a breast cancer scare and having back surgery in November– as in, I had my biopsy the day before my surgery. I tried to downplay how much the prospect of breast cancer scared me, playing it off confident that it would be fine, but the reality is that I had my first biopsy at twenty. Fucking. Five. I'm expected to have mammograms for at least a few years– most women start in their 40's. All of this threw me off, and I realized how many changes I needed to make.

Between the stress and having limited movement for a while, I gained another 10-15 pounds in a couple of months. My weight gain wasn't natural– I'm on the taller side and have curves + a bigger frame overall, but this extra 30 pounds didn't sit well or suit me at all. I felt it in my joints, in my movements, and couldn't stop looking at how much bigger my thighs and belly became. My attainable goal is to get back to a weight I was very comfortable with while I was still a smoker, but also see how long-term lifestyle changes can help change my body over time without always being on a diet or constantly checking my calorie/step counts.

I'm planning to have a couple of conversations with my friends very soon, and here's what I think I'm going to say:

• "My health ups and downs last year have convinced me that I want to try a few lifestyle changes. I'm currently in the process of building better habits that will last over time– I won't be ordering salads and grilled chicken forever, just until I get on the right track with my weight and relationship with food."
• "I'm dieting and working out to help get down to a weight that I'm comfortable with and that fits my frame– I'm not trying to get skinny or ripped, just a healthier version of myself."
• "I'm working on eating healthier so I learn how to stop treating my body like a dumpster and make mindful choices. The way I used to drink and eat is not sustainable in the long term, and I'm talking about effects beyond just my weight."
• "Let's face it: I will never eat or drink alcohol the way I used to, because it ended up not being good for me at all. But I still want to enjoy our dinners and happy hours together."
• "I'm tracking food to help encourage me to choose more nutrient dense foods, and experiment with how it makes me feel throughout the day." (<-- coming from someone who thought they could never live without 11am and 3pm snacks!)
• "I figured out that my brain doesn't respond well to alcohol anymore and I need to limit my drinking. But we can still go to happy hour and you can enjoy drinks in my honor. I support you doing whatever makes you feel good."

If you have advice from similar conversations, please feel free to leave that here. I'm not nervous to talk to my friends, but even knowing if anyone has gone through anything similar will be a great relief. Thank you for reading. <3

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Feeling discouraged (loong post)

My weight loss journey started in 2012. at 5' I weighed 146 pounds and had all the bad habits. Was minimally exercising too. Downloaded MFP, started CICO and got to 125 Ibs in about 4 months.

Fast forward to 2013. I start a really intense school program, get really stressed, eating unhealthily to the point where I weigh 105 and feel fat. Food was the only thing I could control. Depression was off the charts, but I didn't recognize that.

2015, I meet my (now) husband. Learn to slightly relax about food, but able to maintain about 110 without major issues. Eating 1400-1500 net calories/day. Tell Mom (a yoyo Dieter herself) I'm happy I've been able to keep the weight off. Her response "so far".

2017 depression comes back. I get on a med (Venlafaxine) that is theoretically weight neutral or even causes weight loss. I have the opposite experience. Don't know truthfully how much was not being depressed so food anxiety went down, relaxed more about eating, idk. Weight has been slowly increasing since. Was eating pretty healthily around 1400 net calories.

2019- I'm 29 years old and the scale shows 132. Downloaded Noom a few weeks ago, weight has not budged. I'm eating 1200 net calories a day and have been able to stick to under 1300 every day. Maybe my baseline lower intake over the last several years has slowed my metabolism, idk. Feeling very discouraged and lost. Don't want to blame the med. It's also the only thing helping my depression. pretty active, worried food tracking may trigger disordered eating again, feeling worse about my body every day. "So far" keeps ringing in my head. I'm so much healthier and more active than I was 7 years ago and should count that as a win, but can't seem to.

Tl;Dr. 3 weeks of cico in someone who has been mindful of calories for the last 7 years, no weight loss, sad.

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Plateau Advice

First post here, but I’ve been lurking for a few months. Thanks for being a great sub to keep me motivated and inspired!

I recently restarted my weight loss journey after many failed attempts, but through a combo of CICO (using MyFitnessPal) and going to the gym (at first 3 times a week, now 6), I’ve been able to lose 25lbs! At first it came out relatively quickly, of course, but it seems I’ve hit a plateau.

While I know that lean muscle weighs more than fat and that I’m surely gaining it more quickly due to my increased time at the gym, it kills me to get on the scale after a few weeks of being at a 1750 calorie deficit every day and still see that I’m around the same weight.

Aside from measuring myself, does anyone have any tips? Thanks in advance!

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Need advice!

I’m posting on here in hopes that it’s the right place for this type of post. Just want to start off by saying you are all awesome and that I started following this page for inspiration. I’m a 24 year old male and I’m 5’ 10” and 231 pounds. I started my weight loss journey around 252 pounds. To lose that weight all I had to do was stop drinking alcohol. I’ve since hit a point (231) and have not been able to lose any more weight without changing my diet or exercise. If it helps with the advice, I’m a construction worker who is pretty active. We walk upwards of 10 miles a day but outside of work I exercise very little. So my question is where do I start as far as diet and exercise goes? I snack a lot and generally don’t watch what I eat on a daily basis so any help you all can offer is good help. Thanks in advance!

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CICO, metabolism, and cheat meals

So I’ve been doing some reading, and I have some interesting findings.

The point of CICO diet is essentially to lean into the second law of thermodynamics and not worry about too many details. However, it’s true that after a while your metabolism will work to normalize to the caloric intake your feeding it. This causes the differential between your TDEE and intake to decrease, slowing weight loss. I’ve read studies/meta studies: (academic source 1, Survey of Metabolic/Diet interplay , press release article) that seem to suggest that throwing in a “cheat meal” or even a couple of weeks at maintenance is best for long term weight loss, the reason being that it’s much easier to loose weight when you can eat the same number of calories, but your body is burning much more than you are putting in. It seems to me that a cheat meal (or two) a week may be optimal for both long term weight loss, as well as metabolic maintenance.

What are the communities’ thoughts on this? Has anyone incorporated this sort of approach into their diet? I know the cico community here is pretty die hard about the thermodynamics, but I don’t think this is in opposition to that argument. In fact, it seems that if you wish to maximize the difference between your TDEE and caloric intake (thus enhancing our goal of sustainable, steady weight loss), this approach might be both more sustainable and more effective than vanilla brand cico.

I also think this may have psychological benefits as eating at a deficit everyday can be a drag after about two weeks. I’ve personally tried to eat really well during the week, and then have one cheat meal a day on the weekends (but never enough to exceed my TDEE)

P.S. It probably should be noted that those who struggle with food addiction, or other binge eating habits may experience a net negative result if they feel that this might lead to a slippery slope of longer term bingeing.

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[RANT] - Losing weight in an obese family.

Long time lurker, first time poster here!

I come from a family of big eaters who are all, at least, overweight. This includes me! I was overweight my whole childhood, food was a huge part of my life and was a reward for any achievement or success.

Over the last two years I lost four stone. I’m working on shifting the last of my weight, but because I don’t really want to imply to my bigger family members that I don’t want to look like them anymore, I’ve been doing it very quietly without mentioning my goals. As I get smaller, the feedback has mostly been that I’m ‘too skinny’ or I look sick. I am absolutely not too skinny. I weigh 180lbs and I’m 5”6, I’m still classed as overweight and I’d like to get down to 150 or lower.

I have one family member in particular, who I’ll call Joe for the purpose of this rant. Joe is obese, has the worst eating habits and has just been diagnosed pre-diabetic. Joe also has a large family of young children to look after and it scares me to think they’re putting themselves at such a risk without considering their little ones. Whilst I am concerned, I don’t actively care about the fact that Joe is big, but I was really happy when they came to me to ask for advice on how to get into a healthier lifestyle.

I started to explain about CICO and the apps that are helpful. I suggested going for walks with the kids. Swapping out the sugar heavy drinks and coffees with water for low sugar fruit squash. I listen to Joe tell me about how they can’t do exercise because their heart rate goes above average, how they can’t eat less because of an iron deficiency, they don’t like healthy food and don’t have the time to prepare it. Joe will often bring fast food to my house, usually two burgers and a large fries. I suggest switching to one burger and a small fries. At the time of this conversation, Joe eats 6 rice crispy marshmallow treats.

There are a couple of other family members here at the time of this conversation. My (reasonable and healthy suggestions??) are all met with excuses as to why Joe can’t do these things. I’m even told that Joe is going back to the doctors because they believe they have a thyroid issue responsible for the weight. That Joe can’t even go for walks because they are so tired from the iron deficiency they’re basically disabled. I’m even told that it was different for my weight loss because I walk to college.

Now I get that Joe and my family are trying to make each other feel better. I get that it’s such a hard thing to do and make changes around, especially when you’re so deep in the food trap. But it hurts that when I’m asked for advice, not only am I told they just can’t do it but they even have the cheek to belittle my own efforts. Family members actually raised their voices and got annoyed at me for giving the advice I was asked for. I tried so hard to tread lightly and make gentle suggestions without personally hurting Joe’s feelings. It really hurt to hear my hard work discredited. You don’t lose four stone by walking half hour each day. You do get to be obese and pre-diabetic from going to coffee shops daily and eating caramel muffins and frappes as a snack.

I’m sorry for the long rant. I hope I don’t come across as being snobby with my family, I truly don’t care what they eat or what size they are and wouldn’t have offered advice unless they asked for it. I will, of course, still support Joe if they need me too but any advice on how to help get them out of this mindset would be very appreciated.

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