Running to Lose Weight? Avoid these Mistakes | with Stephanie Small, Registered Dietician

Today, we're chatting with Stephanie Small about Running to Lose Weight. Steph is a Registered Dietician who specializes in helping recreational and competitive athletes. You can find her at Stephanie Small Coaching.com. In this episode, we discuss the role of running in fat loss, how to avoid gaining weight if you're training a lot and how to modify your diet to allow you to lose body fat without compromising your training. This was a fascinating interview with lots of practical tips and answers to questions that I hear all the time. Stick around until the very end as Steph answered a couple of follow-up questions by email that I've recorded and added to the end of the episode. Discussed in this episode 00:00:00 Introduction 00:08:22 What is the difference between "weight" and "body composition"? 00:09:27 Can running help with fat loss? 00:19:33 How much carbohydrate do I need for a run? 00:20:55 If I'm training for a race, can I also shed a few pounds at the same time? 00:27:48 How does Weight Loss affect Hormones? 00:31:52 How do I avoid losing muscle if I'm running to lose weight? 00:41:23 Can I use protein shakes to help? 00:51:15 How do I measure fat loss? Cool Stuff Mentioned in the Show Fuelling your Training: Understanding glycogen metabolism with Bob Murray PhD Nutrition for Endurance Athletes | E12 with Harrison Blizzard, Registered Dietician Steph's Paper: Impact of Dietary Carbohydrate Restriction versus Energy Restriction on Exogenous Carbohydrate Oxidation during Aerobic Exercise (Small 2021) Steph's Blogs: The Thyroid 101 | Sports Nutrition for the Recreational Athlete Connect with Steph Website: StephanieSmallCoaching.com Instagram: stephaniesmall.rd Research Gate: Stephanie Small More from Matthew Boyd Physio Free Online Course Running Fundamentals Subscribe to The Adaptive Zone Podcast Subscribe to The Adaptive Zone YouTube Channel Facebook @matthewboydphysio Instagram @matthewboydphysio Work with Matthew Boyd Physio Running Technique Analysis Running Coaching Running Injury Physiotherapy Strength Training for Runners