The Runner’s Holiday Weight-loss Plan

Don't sweat your next big feast - we can show you how to get back on track after any holiday splurge.

Sally Wadyka |

Buffet Dinner

Food For Thought: Go Pseudo-Vegetarian For a Day

There’s little doubt you got your money’s worth – not to mention a full day’s worth of calories – right there at the carving station, and now it’s time to bounce back.

Since you consumed at least a couple of servings of two different types of meat at the buffet, Gidus recommends that you restore balance by eating primarily vegetables and whole grains the next day, paired with a little lean protein like tofu or fish. The resulting antioxidant infusion won’t negate the high fat and sodium content of the meats, but it is a healthy statement. And best of all, you’ll feel more energetic right away.

Fitness Solution: Weight and cruise

Last night’s feast provides the perfect energy for speedwork, endurance, even muscle repair. The coach’s prescription to maximize that fuel supply: a tempo run, followed by weight training to amp up your metabolism. Few workouts are more efficient than the tempo run because it treads the line between aerobic and anaerobic.

“You’re trying to reach that balance at your body’s lactate threshold,” says McMillan. First, head out for a sixkilometre tempo run (at about an 80 percent effort) bookended by three kilometre jogs. Second, complete a circuit in the weight room that works your major muscle groups to fatigue. Then enjoy the afterglow of a set that zapped more 4000 kilojoules.

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