Ah, yes. Weight loss. A part of our lives whether we like it or not. Whether you run ten miles a day or haven’t run ten steps in a decade, we all need to be aware of our weight.
And I’m not talking about the obligatory stand on the scale at the doctor’s visit.
I’m talking about how you move and how your clothes fit.
Since continuing to endure the July 4 sausagefest that my life has turned into, I thought it was high time for a reminder about body weight maintenance and weight loss. It’s a constant thing to keep a close eye on. Remember that insulin not only facilitates glucose usage, but it also facilitates fat storage so keep a close eye on how much insulin you take—aim for only taking what you really need to manage your blood glucose.
I read in a Runners’ World magazine once that you could finish a marathon something like 10 minutes faster if you weighed 5 pounds less. That was pretty impressive; the idea of actually trying to run faster is sometimes too much when I’m trying to run that many miles. To think all I need to do to get faster is to weigh less is kind of nice.
So, straight from the Runners’ World archives, I give you today some good basics for weight loss. The basics apply to everyone, not just runners. People living with diabetes have the extra joy of needing to eat to manage low blood sugars, too, not unlike distance runners who need to continue a run after depleting their energy stores.
Nancy Clark is a well-known nutritionist and the woman who coined my favorite two phrases: you can’t gain weight at breakfast and you can’t gain weight at lunch.
Here’s to that.
Weight Loss For Runners
THE 10 RULES OF WEIGHT LOSS
Nutritionist Nancy Clark shares 10 tips all runners should know if they want to drop some pounds.
By Nancy Clark
PUBLISHED 03/05/2008
1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.
2. Don’t skip breakfast. Eat within two hours of waking.
3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
4. 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 postrun. 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).
5. 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.
6. 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.
7. 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.
8. 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.
9. 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 calorie.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you’re running. Consume them only as needed.
