You’d have to be living in a cave to have not noticed all of the buzz around the latest, greatest diet and weight loss plans. Does anyone hear the holidays approaching? 

If you’re a runner however, you should take special care when working towards achieving your weight loss goals. It’s really important to maintain nutritional balance and to give your body what it needs for optimal health, performance, rest and recovery.

After losing about 20 pounds over the last 3 years, I have lately found my weight creeping up on me again. A mileage increase has helped somewhat, but I figured it was a good time to re-visit some simple weight loss rules to help me reach my 3 pound weight loss goal by race day:

Rule 1
Don’t skip breakfast. In fact, it’s better to take in more calories at breakfast than at any other time during the day, so trade some of your dinner calories for breakfast. That doesn’t mean two bagels slathered with cream cheese. Try yogurt with fresh fruit and granola, whole wheat or high-grain cereal or oatmeal and some fruit. Eat breakfast within a couple of hours of waking.

Rule 2
Don’t let yourself get hungry. Try to eat at least every four hours. Split your meals and nibble throughout the day.

Rule 3
Eat the pyramid! At every meal, try to eat from at least 3 of the 4 major food groups at each meal. Refresher course: Breads, cereals, grains | fruits and vegetables | low-fat dairy | lean meat, fish, nuts . For runners, the carb categories should form the base of your meals with protein as an “accessory.” No, chocolate is not a major food group. Remember portioning.

Rule 4
Drink LOTS of water. Not jus for the hydrating benefits, but also because they fill you up. Limit the fruit juices (sugars), sodas, sports drink and coffee drinks.

Rule 5
Some folks say that if you watch the fat and sugar content of fast-food you can get away with it. I say “no way.” Don’t eat fast food. Period
 

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Tags: weight loss, nutrition, calories

Fast food is painful and it's so not worth it the next day. And of course, it just makes you crave more. Posted by: bmoore on Sep 29, 2008 at 06:32 PM

eat the pyramid! they weren't lying all those years in school! I learned how to say no to strangers and how to eat the food pyramid. Thanks B! Posted by: Karen on Sep 29, 2008 at 01:46 PM

The biggest lesson I have learned with training for this race, is to eat nutritional calories earlier in the day!!!! Such wise words. Oh, and the water thing. Right on the nose. I wasn't drinking any water, now it is my main libation. NO TO FAST FOOD!! Just because it is painful to work off :) Posted by: Betty on Sep 29, 2008 at 09:41 AM

Perfect. I too am looking at just a few pounds that I would like to ebb away. Thanks you for the info. Posted by: Sarah on Sep 29, 2008 at 09:31 AM