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10 rockin' rules of weight loss
Posted on Jul 27th 2008 11:00AM by Jacki DonaldsonFiled Under: 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?
