6 Weight Loss Tips For Women Runners

OK, maybe I’m obsessed by this topic because I am trying to lose a few pounds after being off for a couple of months, but most of my research has confirmed what I already knew: the key to successful weight loss is portion control.  It may sound a little wacky, but it’s harder than you think.

I recently read about a study conducted by food psychologist (yes, this discipline really does exist), Brian Wansink who invited 85 food experts to an ice cream social.  Wansink gave these folks a big bowl and a small bowl, along with a small or large scoop.  These experts gave themselves 31% more ice cream in the large bowl and 15% more when using the large scoop.  (The study said nothing about my husband’s method of eating ice cream right out of the container – LOL).  So, Tip #1:

1.     Use Smaller Dishes
Using smaller dishes and serving utensils is a portion control trick that works ¥our head and your tummy.  Try putting smaller serving spoons in the fattening stuff and larger spoons in the good-for-you foods like vegetables.

2.     Substitute Vegetables
As you downsize your portions, you may crave more food.  Take smaller portions of the higher fat selections and larger portions of the lower fat foods like veggies or fruit.  You’ll feel fuller, but will actually be taking in fewer calories overall.

3.     Resign From the “Clean Plate Club”
The portions served in restaurants are typically humungous. If you are dining out, ask for a take-out container when you order.  Upon the arrival of your meal, cut the portions in half and pack half up for later.  This is the “see no evil” principal.  You’ll finish everything in front of you, but will be consuming far less food…plus, you’ll have a whole additional meal for later!  Hate leftovers? The other option is to order from the kid’s menu.  Some restaurants are pretty lenient when it comes to their policies on this and you’ll save not only calories but money as well!

4.     Learn to Read the Labels
When you consume packaged foods, check the labels carefully.  Although many packaged foods seem like they contain one serving, be sure to check.  The calorie counts you are looking at on the label refers to a specific serving size.  If you don’t check, you may be consuming more calories than you think.

5.     Buy Individual Sized Snacks
These days with everyone trying to save money buying huge bulk-sized packages snacks is tempting, but it’s really hard to stop once you’ve opened that huge bag.  A lot of the warehouse stores now offer larger boxes of individually sized/packaged snack foods or, you can divide a larger bag of snacks into individually sized portions into small baggies.  Whatever method you prefer, the goal here is to reduce the amount available to you to consume in one session.

6.     Wait Before You Reach
Your brain requires about 10 minutes to register that your tummy is full.  Before you reach for second helpings, try to wait about 10 minutes.  Engage in conversation or read another chapter of your book before going for seconds.  If after 10 minutes you still feel hungry, go for the lower calorie food for your second helping.

I found this great little weight loss calculator on About.com called Calorie Count that tells you how long it’s going to take you to reach your weight loss goal and how many calories you should be consuming to reach that goal.  Check it out!

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