By Leslie Goldman
Setting realistic resolutions can help you shed kilograms for the long run. Follow these weight loss training tips:
A mistake a lot of people make, especially runners, is to skip breakfast to save on calories, says dietician Madelyn Fernstrom.
Even if you don’t feel hungry in the am, eating early kicks your metabolism into gear so you start to burn calories.
Breakfast also curbs your appetite and sets the tone for a structured commitment to eating healthy all day. Try to eat between 150 and 300 calories for that first meal, and get a mix of carbs and protein (like an egg white omelette with toast) for both quick energy and long-lasting fullness.
Real life means planning. This means thinking ahead about what you’re going to have for meals and snacks – during the week and on weekends – so that you have healthy ingredients on hand.
That way you don’t end up ordering takeout or going out to eat when you’re tired and starving.
A study found that the average restaurant diner underestimates his or her calorie count by up to 93 percent, so eating healthy at home can help keep off the kilograms.
On weekends, make a big pot of soup that will last a few days or grill up chicken and vegetables for multiple dinners.
Stock your freezer with pre-cooked meat and pre-cut veggies for quick and healthy meals on any night of the week.
People who keep daily food records lose twice the weight as those who don’t.
No fancy journal necessary – just jotting down “tuna on whole wheat” or smsing yourself “chicken burger” helps you reflect on your meals and find your weaknesses. Even if you don’t think you can keep a food journal long-term, it can be helpful for some after just three days (make sure one day is a weekend).
You’ll find those hidden calories (nibbling at your kid’s unfinished lunch; snacking on cheese and provitas before dinner) and uncover mindless eating patterns (like always having chips when you watch Lost) that can contribute to weight gain.
Do you eat “perfectly” all day only to scoff down ice cream and cookies at 9pm?
You may not be getting enough fuel when you need it.
Weight-conscious athletes often skimp on daytime calories, only to end up craving high-calorie foods late at night. Runners need to spread their calories out, says sports nutritionist Barbara Lewin.
People are active earlier in the day but get most of their calories at dinner, she says. “That’s going to affect your workout, your energy levels, and come evening, you’ll be starving. Eating enough during meals and snacks throughout the day will keep your hunger level on an even keel and prevent overindulging later.
Your friend who “works out” at aerobics twice a week might get away with a meager 1 200 calories a day; you, Runner, cannot.
Depriving yourself of calories will slow your metabolism and sap your energy, damaging your weight-loss and running efforts.
Besides, diets don’t work: A New England Journal of Medicine study set out to find whether a low-carb, low-fat, or Mediterranean diet worked best, and concluded that none were particularly effective. While dieters tend to drop weight fast only to regain it, athletes need to focus on slow, steady weight loss.
This will provide energy for training while bolstering your chance of keeping the weight off for good.
And don’t ditch carbs in an effort to get lean: Doing so will drain your glycogen supply (the energy in muscles derived from carbs), preventing you from running as long or hard as you want. Lewin kickstarted a client’s weight loss by adding a high-quality carb to every meal, plus high carb snacks like whole-grain biscuits and fruit. Her energy skyrocketed, her workouts improved, and she lost weight.
Now that’s a “diet” we can resolve to follow!
Don’t sweat the occasional milk shake. A study found that 71% of successful resolvers said that slip-ups strengthened their efforts to stick to and meet their goals.