I just stepped on the scale and HOLY COW!

Stop trolling. You're probably beautiful.

Some large corporate grocery store chains in U.S. have percentage of body fat/scale/blood pressure combo machines. Percentage of body fat on those machines tend to by very accurate. If your clothes fit okay, your body fat is most likely okay. Strength to weight ratio is more important than simply weight for athletes.

Make sure you are eating enough fiber and protein in your diet to enhance satiety. What is a typical day of eating for you so we can get an idea about how you can improve your diet? Also, what is a typical week of training, so we can get get a sense of your caloric expenditure?

If you are not already doing so, you should be adding cross training and strength training in addition to the running you are already doing to help promote fat loss and minimize muscle loss.

Sham 69 wrote:

Stop trolling. You're probably beautiful.

Is this how sham finally gets a GF?!

Anyways. 5 lbs isn’t a huge deal and it’s a normal fluctuation. I’ve seen your posts on here and it’s clear to me that you have some kind of eating disorder or body dysmorphia issue. I’m not trying to shame you or trash talk you, I’m just trying to call it how it is.

Please stay away from the scale, you weigh what you weigh whether you look at it or not. Try to control yourself in the dining room if it’s that much of a problem. I eat to fuel myself 5 days of the week, and eat for pleasure the other 2. More than 50% of what I eat on fuel days needs to be either green or another type of vegetable. Then I’ll eat usually some rice or noodles and a good serving of meat. On my fun days I’ll eat whatever I feel like and as much of it as I want. Doing this has made me lose 8 lbs over the last 2 months while running 60-70 mpw and lifting. It never feels like I’m starving with this method either. Give it a try :)

Sham 69 wrote:

Stop trolling. You're probably beautiful.

It's a boy! it's a boy! 😮Abort mission!

You should aim for around 115 pounds which would give you a BMI of 20.4. At 5 foot three and 130 pounds your BMI would be around 23 which would be considered pudgy for a middle distance or distance runner in college, with all due respect.

To lose significant weight I would recommend intermittent fasting. or Time Restricted Eating.

I’m on the 16/8 protocol and this has enabled me to lose about 20 pounds over the course of the year. This simply means that my eating window in any 24 hour period is 8 hours. This can be easily accomplished by simply skipping breakfast, drinking black tea or coffee without sugar milk in the morning, and eating between 12 and 8 PM, for example. You can adjust the times to suit yourself. I also do regular 20 to 24 hour fast when my weight goes up. You should really weigh yourself every day to keep track of what works and does not work for you. A digital scale.

Female runners are not simply on average 7 inches shorter and 11% slower versions of males. Males offering weight loss advice to females usually is not advised. Didn't Al Sal say stuff to his female runners as you are stating to this young lady? What she wanted posters to say: Eat a healthy diet, exercise systematically and get ready for indoor track & field. She is not actually looking for a fitness plan. She has a college coach, trainers, school physiologist, sport med doctor, etc. She was just venting.

Sure. Try your diet.

3 days fasting + half calories for 10 days will drop you 6-7 lbs and remove your bloat/waterweight.

If you're several lbs overweight and stomach is "bulging big time", eat some food that is high in fiber and drink fluids. It could be you just need to evacuate your bowels.

Focus on fruits, vegetables, nuts, and whole grains.

Use the MyFitnessPal app to track your diet. It gives you individually designed safe parameters as to how much of a calorie deficit you use to lose weight.

I find when I’m consistent with the app not only do I get lighter but I have more energy. And feeling better is more important than what the scale says.

Oh and set it with a goal to lose 2 pounds a week. That’s the most you should attempt. You might not hit a 2 pound loss every week but you’ll likely still get 1 pound. It should take 5-10 weeks to lose 10 pounds safely. Patience is key in weight loss and most lack it. Actually most lack patience bin everything.

Pineapple Juice wrote:

Oh and set it with a goal to lose 2 pounds a week. That’s the most you should attempt. You might not hit a 2 pound loss every week but you’ll likely still get 1 pound. It should take 5-10 weeks to lose 10 pounds safely. Patience is key in weight loss and most lack it. Actually most lack patience bin everything.

Yup. 500 calorie deficit/day x 7 days = 3500 calories which is about one pound. To lose 2 lbs. a week you would need a 1000 calorie deficit/day which is going to be really hard for most people. Personally, that’d be like running 10 miles/day on only ~2000 calories/day. That’s not happening without feeling like total crap. I can easily manage 5 miles/day on those calories, though, at least for a few weeks. It’s how I’ve dropped from 155 to 145 in the past.

Couch Potato wrote:

Sham 69 wrote:

Stop trolling. You're probably beautiful.

It's a boy! it's a boy! 😮Abort mission!

But the OP is 5'3" and can be dressed up in a pretty dress to take home to meet Sham's parents to show them he finally got one.

Wait til your in your 40s with 2 kids.

I just stepped on the scale and found a whole cow!

If you’re not a troll, seek out counseling immediately. If you are a troll, poking fun at something people struggle with is despicable.