Women Runners' 10 Tips For Weight Loss

Everyone knows that running is the best exercise for burning calories.  Paradoxically however, many women runners actually gain weight while training.  While there can be any number of reasons for this, close inspection of diet often reveals a woman runner may be “treating” herself too frequently, or unwittingly overloading on carbs. 

To lose 10 pounds of body fat/year, you have to eat about 100 calories less a day than you eat maintaining your current weight. 

Long-lasting weight loss takes time and in some cases, a few lifestyle changes…but nothing you can’t handle.  Check out these weight loss tips for women runners from Runner’s World: 

1.      Don't skip breakfast. Eat within two hours of waking.
 

2.     Eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
 

3.     Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and post run. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).
 

4.     Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
 

5.     Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.
 

6.     Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.
 

7.     Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.
 

8.     If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high in calories.
 

9.     Eliminate mayonnaise, butter and other high-fat “dressings” from your diet. 

10.  Consume energy bars, sports drinks, and gels only as needed.  The calories in these products add up - even though you're running. Consume them only as needed.

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