Meg R Member since:August 06, 2008Total points:315 (Level 2)Okay so Im 14 and have a mild case of an eating disorder where i starve myself then binge.(gone on for about 2-3 weeks) but im finally realizing that i should be healthy and EAT, and go back to my regular healthy self. I run 3 miles 6 days a week. today i only planned to have a big salad for dinner with veggies in it and light dressing but i had a big salad AND weight watchers 100 calorie yogurt. i also only had an apple and 2 fat free rice cakes before i ran today for lunch. should i feel guilty for adding in the yogurt for dinner? its not that i was still hungry i just felt i needed more calories and protein inside me because i want to be back to the normal energized me, and my mom really wants me to eat. (i skipped the spaghetti for dinner tonight) will i gain weight?Answer QuestionEat healthy: eat 3 whole meals a day. For your meals, you want something healthy and that fills you up so that you don't get hungry again for a long time. You need to also make healthy choices like eating whole wheat bread or whole grain bread instead of white bread and brown rice instead of white rice. Cut all junk food. They are bad for you and cause weight gain fast. Cut fast food as well! If you get hungry in between your 3 meals, eat a piece of fruit/vegetable, low-fat yogurt, skim milk, or fruit juice. THey are all good and healthy and will burn fat. As well as eating healthy, combine with exercise and you will lose the weight healthfully and easily. Diets don't work in the long run. When you consume too little, or deprive yourself of certain foods, you are also not getting the essential nutrients. That's why everyone gain the weight back and more in diets. Diet's are a plan for fail. INstead, just focus on eating healthy. You will feel better, look better, and perform better. Opt for a healthy lifestyle, not a fad diet. that's how you lose weight and keep it off for good.For the exercise, don't overdo yourself. Just walking, jogging for 1 hour each day will be more than enough. Rememeber to rest for 1 day of the week. Also, if 1 hour is too long for you, you can BREAK IT DOWN thorughout the day. Nobody said you have to get it all done in one shot, just do some after you wake up, some in the afternoon myabe, and sometime before or after dinner. It's more managaeable that way. Walking, jogging, running or swimming are aerobic/cardio exercises and they burn the most calories and fat. They will make you strengthen or build your muscle and keep you burning more calories and fat.
eat healthy and exercise is the golden rule of losing weight. Good luck hun :)
by Kirsten Member since:May 15, 2011Total points:94 (Level 1)You are just like me ! & I'm a runner too and the same age! Anyways, no you should never feel guilty about eating when you run three miles a day I used to do that and I learned my lesson when I started getting health problems, like now I am anemic and I get very sick easily... Anyways when you run on a regular basis like that you must be stuffing the calories and carbs and protein and iron and vitamins in your mouth constantly because when you run you lose everything that you eat or any calories etc. That has been stored in your body. The next portion I've gotten from a website to help explain my reasoning:
Whether you are a competitive runner or a casual jogger, you are probably on the lookout for ways to improve your running. Sports nutrition can help you run better, recover faster and be healthier in your everyday life. Colorado State University Extension warns that making bad eating choices can be detrimental to your running, so be sure to talk to a sports nutritionist if you are concerned about your running diet.
Energy for Workouts
You want to keep your weight low enough to feel light and fast when you run, but high enough to have energy to get through a workout. To do this, you need to eat an appropriate number of calories to support your everyday activities and give you energy for your runs. The number of calories you need depends on your height, weight, gender and activity level, and Iowa State University Extension estimates that a 30-year-old male who is 5-foot-9, weighs 150 lbs. and exercises five times per week needs about 2,530 calories each day. It is important to eat right to have energy for your run without feeling weak or light-headed halfway through.
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Recovery
As a runner, you need to eat an appropriate diet to allow recovery after a workout so that you will be ready for your next run. Try to eat a snack within 15 to 60 minutes after you finish your workout. Iowa State University Extension says your post-workout snack should include 4 g carbohydrate for every 1 g protein. When you run, your body uses muscle glycogen for fuel, and the carbohydrates help replenish your muscle glycogen stores. The protein that you eat after a workout supports muscle recovery and repair.
Nutrients for Health
It is important for a runner to eat and stay healthy to be able to train effectively and race well. A strong immune system helps you fight infections, and the Linus Pauling Institute Micronutrient Information Center says nutrients such as iron, vitamin C and vitamin A are essential for immune function. Female runners in particular need to get enough iron to prevent iron-deficiency anemia, which can make you tired and weak. Calcium is a mineral in a healthy diet that is essential for building and maintaining strong bones. Also get enough vitamin D, which aids in calcium absorption.
Considerations
Another component of your diet is fluid intake, and it is important for a runner to drink enough fluid to prevent dangerous dehydration. Furthermore, you can help optimize your performance by drinking enough because, according to Iowa State University, even a small loss of body water can impair your performance. Kansas State University recommends drinking 14 to 22 oz. of water before exercise, about 6 to 12 oz. during exercise and 16 to 24 oz. of water after exercise for each pound of body weight that you lost during the run.
Hope this helped! And never feel guilty about a little binging maybe the starving part is what you need to worry about because it's dangerous.Me,my father (marathon runner), & my Olympic coach Dave
View the original article here
Source: http://diet-fitness-articless.blogspot.com/2011/05/open-question-should-i-feel-guilty.html
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