Racers know the miles they log onto the sidewalk, paths, and treadmills are great for keeping healthy. At the top of the list of the several virtues of the sport? It is an exceptional tool for weight control. But weight loss is another story. Because you run, you think you can eat what you want and still lose weight. Unluckily, it is not factual. The race is only half the equation. You should cautiously consider what you eat and how, too.
Leslie Bonci, MPH, RD, identifies eight key rules to weight loss, nutrition rules, your ass Run Off!, New World Runner, the beginning of the book runners, who come from sports to lose weight. Try to plan for yourself and take a copy to run head to head lower! Today! The book also contains a beginner training plan reasonable, and instructions for runners of all abilities World Runner coach Budd Coates, MS. Bonci Consulting can assist any athlete who wants to lose weight, whether it is five pounds or 25. He will show you how you can follow, space food meals to fight hunger, and honestly, be prepared for the calories consumed per day. These methods have been tested by real athletes who have renewed their eating habits and shed tens of pounds over 12 weeks. And if they can, so you can.Rule # 1: Take notes really good
Write down everything you eat may seem boring, but it pays off ultimately: Studies have shown that people who frequently connect to their food intake to keep more weight off than those who did not take notes. He recommends everything you eat for recording at least one week (and then do it again a few weeks after), be sure to comprise important details such as when, where, why and how you eat. “Reviewing this information will assist you gather significant information about your habits. And emphasize the ways you can make healthier choices.
My clients have different systems to keep a food diary. A laptop will do, as an Excel spreadsheet or data stored on your iPhone. He suggests the registry if you are feeling hungry when you eat and the classification of 1 to 5 (“1″ is a day with unhealthy foods, and “5″ is a super healthy day). This can be a reality check, and I am not so bad after all, and my plan is worse than I thought.
Rule # 2: Measure what you eat
Get a bowl. Fill out as you usually would with your beloved brand. Read the label to determine serving size and calories per serving. Look at what’s in your bowl. Is it more a servant? Less? Chances are it is more than you think. Pour into a measuring cup to see. We measure our eyes, and our eyes are terrible judges of dishes.” Case in point: American Journal of Preventive Medicine study found people to serve themselves ice cream up to 53% more when simply given a bigger scooper and bowl. And because do research shows people who eat about 92% of what is before them, may be useful to know what is the appropriate service looks like. The only way to know which is measured by what you eat.
Although it may seem a hassle at first, as food can rapidly become a part of your daily routine. And after some weeks of regular practice, you will start to train your eyes and brain to be familiar with what part should look like, without having to actually measure. But first you need the right tools to get started. Keep your tools close at hand. Leave a set of measuring cups and spoons in the kitchen counter, remember to use them. Think comfort. Put a measure folding your favorite cereal breakfast so it is easy to measure during the morning run. Snack smart. Read the label, snacks, cookies and share, crackers, pretzels, chips, and the individual dose. Store each in an airtight bag or container. Make your mark. Read the label on the cheese block to see how many servings are in the packet, then the score of the cheese properly.
Rule # 3: Meat protein intake to
Protein is necessary for a healthy body; it strengthens the muscles and preserves lean body mass. Every day, pilots need at least half a gram of protein per kilo of weight. For a 150 pound person is 75 grams. Proteins also play a vital role in weight loss. It takes longer to digest, so you feel full longer and helps keep blood sugar stable so you do not get hungry and feel the need to overeat. But not only the amount of protein you consume, but when it consumes, it is vital research shows you should increase your protein intake throughout the day by eating at each meal. Otherwise, you better bone health, muscle mass and filled with a feeling of satiety. And more beneficial than eating little protein during the day, at night, then sits on a vast piece of meat. Even if you add protein to every meal, may still be difficult to meet your daily needs. He suggests adding it to get more snacks. Many snacks are high simple carbohydrates that digest quickly and are low in protein, so you do not like all the time. These options give an easy weight loss dose of protein to satisfy your hunger.
Milk chocolate shakes small fat and whey protein (27 g of protein)
5.3-oz container fat-free greek yogurt (15 g of protein)
Cottage cheese 1 / 2 cup of vegetables for dipping (14 g of protein)
1 / 4 cup toasted walnuts soy (13 g of protein)
1 / 2 cup soy beans (11 g of protein)
1 cup of Raisin Bran cereal and a half cup of skim milk (9 g protein)
2 tablespoons peanut butter on a banana (9 g protein)
2 slices low-fat cheese with an apple (7 g of protein)\
Rule # 4: To add color to any meal
Eat red, yellow, orange, green or purple food he does not mean that red wine and Lucky Charms. She speaks to pack your diet with fruits and vegetables. They are low in calories and rich in vitamins and minerals your body needs to function, keep your immune system and maintain strong bones and muscles strong. They are also rich in fiber, which is the key to losing weight. Tufts University researchers found that people who eat a diet high in fiber are less hungry and lose more weight than people who eat less fiber. It takes more time to process the fiber, to feel satisfied longer. A lot of people have good intentions, and buy a bunch of fresh produce. Then they forget to use it and it later at the bottom of the rot in the fridge.” But fresh is great, is not the only way to work with fruits and vegetables. “Frozen, canned, dried, irritating, all are good, too, who is intended to fill at least one third of a plate of vegetables. Use these ideas to the color at each meal, and you can be on the road to good health and weight loss.
Breakfast
Put in a sliced ??banana from corn.
Put in the frozen berries with yogurt.
Drink a glass of tomato juice.
More irritating to the sauce and scrambled eggs.
Top waffles with canned peaches.
Lunch
Put additional vegetables such as cucumber or grated carrot on sandwiches.
Make use of hummus or refried beans as a venue mayo and mustard.
Eat raw vegetables in its place of chips or pretzels.
Blend frozen fruit with club soda for an energy drink.
Dinner
Grill skewers of vegetables and meat.
Put in the dried apricots or golden raisins for rice pilaf.
Roasting vegetables at the weekend and include to salads all week.
Put in frozen vegetables and canned beans and spaghetti sauce.
Rule # 5: Stop grazing
A few years ago, “grazing” was well-liked in the circles of the regime. The idea was that in its place of eating three meals a day, or if you eat six small meals. The reason seemed reasonable: You never get too hungry, then do not eat too much at each meal one. But a study published in 2010 in the journal Obesity found that people who consume low-calorie diets are more pleased and less hungry when they eat three times a day, compared to six times a day, suggesting that mini-meals not are beneficial for appetite control. People also be inclined to graze on unhealthy foods such as crackers or cookies. Most people do not eat vegetables or chicken. Eat constantly throughout the day increases the secretion of saliva, and the production of digestive enzymes that stimulate the bowel. Appetite switches still on, he said. I really cannot tell if he is hungry or full if they are constantly exposed to food. As he says “Cows graze People should not.
Divide your calories into three meals and two snacks or one that will at least three hours and up to four or five without eating. The goal is to eat when you are hungry but not hungry, which reduces the risk of overeating. It will take several weeks to find the timing that works best for you, but here are two ways to start.
Scenario 1
Breakfast at 8 am
12:00 Lunch
Sixteen Snack
7:00 Dinner
Scenario 2
7:00 a.m. Breakfast
10:00 snack
13:30 Lunch
17:30 Dinner
9:30 Snack
Rule # 6: Always have a plan
Like the other finalists, problems happen when there is something healthy at home. What’s for dinner? Nothing? Might as well do away. You can slam a lot of calories by creating a menu and make a meal plan, and then shopping early for the ingredients you need to carry out that plan. This does not mean you have to be inflexible about your menu, if you said you accepted to work. But you should get an idea of ??what you eat over the next seven days. Aside an hour every weekend to get their meal plan next week. Then make a shopping list for ingredients you require. Take swift and healthy staples like tomato sauce and whole wheat pasta for busy days. You will become aware of when you take the time to plan meals, one thing missing from your junk food grocery basket. If you produce, dairy products, lean meats and whole grains out there, then the Cheetos, cookies, sodas and become the top off in its place of the main components. There is just no place for things wrong.
A week of meal ideas
Sunday: Broil steak marinated skirt. Serve with grilled asparagus and brown rice (Stir in raisins and pecans).
Monday: leftover steak Slice tortilla strips and wrap around the corn and pepper sauce and irritating.
Tuesday: Roast chicken (or buy an already cooked). Eat half of a baked sweet potato and steamed broccoli.
Wednesday: Cook macaroni and a bag of frozen vegetables Italian. Combine spaghetti sauce, chicken and leftovers.
Thursday: Cook halibut with onions and a can of seasoned tomatoes. Serve with quinoa and salad.
Friday: instant cooking whole grain brown rice. Garnish with green, shrimp, pineapple and sesame vinaigrette.
Saturday: Grill beef kebabs and vegetables. Shred potatoes for baking, mix the olive oil and salt. Aluminum grid.
Rule # 7: Slow Down
Here’s one more time to try the food for you. Check your watch when you take the first bite dinner. Look again, when you have finished eating. How long is it? Five minutes? Ten? The longer the better. Scientists know that it takes at least 15 to 20 minutes for the nerve endings in the gut to send signals to the brain that says, “Yeah, I’m sick: You can stop eating now!” Swallow a meal faster than can lead to overuse that can pack on the pounds seriously. In fact, a study published in 2008 in the British Medical Journal that people who eat quickly and eat until they feel full more than three times as likely to be obese than people who take their time and eat slowly.
You must be trained to eat slowly, as simple as that. It may be a gradual process of increasing the amount of time you have for lunch. If you are used to taking three minutes for breakfast, slow down and take five, then 10. If you eat a sandwich for lunch in front of the computer in five minutes, slice. Eat half, wait a few minutes, have an only some sips of water. Then eat the other half. The other advantage to slow down and concentrate on what you eat? You might even enjoy the experience.”Chew your food, taste and flavor rather than inspiration and get what’s coming. Try more instructions to stop your next meal. Sit down. Do not eat standing at the counter, making it easier to be distracted or quickly fill your plate. Sit at your kitchen or dining table.
Keep away from the style of the family. When food is at arm’s length, you are tempted to plug your plate and eat more than essential. Keep it on the stove or toward and away from the table. Do not eat alone. It takes more time to eat and more fun when you talk to other people.
Beware of the TV. If you get hungry while watching TV, to measure a limited amount of food and put the bag away before sitting down. Do not leave the bag open so you can come together to handle modules. Eat like you’re eating out. Mimicking the restaurant to eat at home. Put the salad buffet, eat, and then serve as a main course. It extends the time to eat. Run not hungry. Try going a week without consuming anything in your car. You cannot concentrate on the road and your food.
Rule # 8: Do not rush weight loss
In the experiment, he is helping clients lose weight, realized self-education is 12 weeks. It takes three months to train your brain to make a habit of drinking behavior. It takes three months to get used to reading labels at the supermarket, learning to plan meals and shop, how to put in more fruits and vegetables.
Diets quick fix or a fad, like those based on an ingredient too (remember the diet of cabbage soup?) Or exclude foods (fats or carbohydrates) are doomed to failure because they are just that, a solution quickly. Want to habits that are sustainable for years, not days. And it takes time to expand these habits. Remember that you are a work in progress, as a dining room and an athlete.
The key to losing weight enduringly is to avoid some ordinary mistakes people when it comes to losing weight quickly. They are typically errors of deprivation: the limitation of choices for your bored palate, or keeping up with unfeasible standards. So when you fall, all the bad habits return quickly. So remember to be flexible, and not be too hard on yourself.
Make your flavor good food. When people pass mode power supply, everything they eat is grilled chicken salad days in and out. Very soon their eyes, tongue and the brain begin begging for something else, such as potato chips or salted ice cream sweet.” She suggests trying foods of different textures, spices and flavors. The greatest variation, the less you will have cravings for less healthy items.
Skip to improve the plan. Sometimes an injury is to his career with the window. Then, adjust and come back stronger. The same is true with your diet. A good way to revise its strategy is to resume your food diary. You can tell that they were hungrier in the days of stiff training and the need for an extra snack. Or you could see what was running through the food and is expected to slow.
Do not give up. Just because you had a cookie, not fall into the “I have flown” mood. “People set up these rigid guidelines.”So, uh-oh, I turned aside, so you might as well keep eating until I went to bed. Leave the” good “or” bad “mood. Maybe it was more than I wanted, but is not the end of the world. Go ahead. You will be much more victorious in their path to weight loss.
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