10 rockin' rules of weight loss

by Jacki Donaldson (Subscribe to Jacki Donaldson's posts)
Jul 27th 2008 11:00AM

Categories: Fitness, Nutrition & Supplements

These 10 rules come from Runner's World magazine and are therefore intended for well, runners. But I happen to think anyone set on losing a few pounds can benefit from the nutritionist-inspired tips that follow.

To lose 10 pounds of body fat per year, you need to eat 100 less calories per day. Cut more than this and you might zap your energy level and increase your hunger.
Don't skip breakfast. Be sure to eat within two hours of waking.
Eat more breakfast than you should – just cut down on dinner calories to compensate.
Don't get hungry. Eat every four hours. Split a meal for pre- and post-exercise fuel. For example, eat a banana before you work out and a bagel with peanut butter after.
Eat at least three kinds of food during each meal from four categories: breads, cereal, and grains; fruits and veggies; low-fat dairy and soy; and lean meats, fish, and nuts. Make breads, cereals, and grains the foundation of each meal and use protein as an accompaniment.
Be happy with gradual loss of body fat. The more quickly you lose it, the more likely you are to put it back on.
Limit liquid calories. They add up and can lead to weight gain.
Eat Earth foods – fruits, veggies, and whole grains. Ditch processed foods – they offer less fiber and are less satisfying.
Nix the fast food. If you can't give it up cold turkey, go for the most nutritional fare on the menu. Avoid fried and crispy foods and special sauces too.
Don't rely on energy bars, sports drinks, or gels.

Runner or no runner, these seem like great tips to me? How about you?

Source

Comments (5)

Reader Comments (Page 1 of 1)

Natalie 7-27-2008 @ 5:10PM

These are definitely runner-biased. You can cut more than 100 calories usually (depends on your current caloric intake obviously). 500 is typical for weight loss.

"Make breads, cereals, and grains the foundation of each meal and use protein as an accompaniment."

I disagree with this one for general health. It should be the other way around "Make protein (and veggies) the foundation of each meal and use grains only as an accompaniment." Protein is much more satiating than carbohydrates. The rest of the points are pretty good.

Also, lift weights.

Mike 7-27-2008 @ 7:07PM

I agree breads are not good in large amounts and contribute to diabetes. Most breads today are made up of white flour devoid of any nutrients.

Whole wheat and whole grain breads can be good for your health in small quanities. However, would say that vegetables, most fruit, and lean meats are better for overall health.

Chrissy 7-27-2008 @ 9:15PM

As it turns out, I was on supplements for a year and I could agree they work with exercise and healthy eating. But the second I was off, I craved everything in the world, ate it and gained it all back. I am against them but if I had to answer if they work, my answer would be yes as long as you are strict with your eating habits when off them.

I recently found a great book called Embracing your Big Fat Ass and as it turns out after reading it, I discovered my MOJO again, even if I am a size 16!
How this book has changed me and my eating habits. Yes I do much out now and again. Yes I am overweight. And Yes...I've learned to love myself for me and have that confidence I lacked so bad.

erin 7-30-2008 @ 8:57PM

I think another big thing for some people is to change the way you feel about food - I know for many women, we think that less is better, so we end up undereating and screwing up our metabolism. I've been dieting forever - and it's just since I started eating more, actually, that I'm starting to lose weight. I mean, you have to be sensible - but no more 1200 calorie or lower diets and living on diet coke.

Alex Costa - minimizeme.tv 7-31-2008 @ 12:20AM

I completely agree on those tips, I think that they made sense, but you have to be doing a great amount of exercise. It's a good article to keep.

http://www.minimizeme.tv