Losing Weight Ideas

If you are in the overweight category, this is the procedure to follow:

Don’t go without food. Every four hours eat meals that include the Basic Four - skimmed milk, lean meat, fruit, vegetables, whole-grain cereal and bread.

Avoid the following high-fat-content foods: cooking fat, lard, etc (253 calories per ounce); margarine (218), butter (211), bacon (128), chocolate (148), pork (116), cheese (117), sugar (108), mutton (94), cream (325 calories per cup), excessive alcohol (spirits, 115 calories per oz, wines, 85 per 31/2oz, beer, 150 per 121/2oz)

Eat plenty of fruit, vegetables, fish, veal liver and fat-free beef.

Do the type of running that burns fat. That is below 80 per cent of your maximum capacity, which is about 85 per cent of your maximal heart rate for less than an hour run and around 75 per cent MHR over this period.

Add five minutes a day per week to your workload. If you are doing 35 minutes a day now, within six weeks you will be doing 65 minutes

Avoid mid-meal snacks. If you’re desperate, eat fruit.

If you are a teenager, ignore all the above advice! You are growing and need all the good food you can get, but that rules out crisps, sweets and takeaways. Learn to cook vegetables and meats

If you drive daily, or use the bus or train, consider running or walking to your destination at least once a week.

 

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Success Strategy #2

Eat Right

Even if you are running to lose weight, it is important to fuel yourself properly for your runs. As you start to increase your runs, consider a combination of complex carbohydrates with protein (about 200 calories work) about 90 minutes before your run. This will help you digest the food as well as provide you with enough energy. Though you should test out what works for you, toast with peanut butter, a banana with some almond butter, or a yogurt with cereal are good choices. After you run, the general recommendation is eating a 4:1 ratio of carbohydrates to protein within 30 minutes after a run is optimal for refueling your muscles.

 

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Exercise Reduces Motivation to Eat

I thought this article important enough to reprint. I hope that it's ok, because I've quoted both the source and its author. I've been asked a few times about my lack of appetite and it's been a life long "problem" of scheduling. Still I am aware of the need to eat post-run. I hope this information is as interesting and helpful to you as it was to me. Enjoy, Robert

 

From Runner's World, by Scott Douglas

 

You’ve probably experienced not feeling like eating soon after running, especially after going long or hard. On a physical level, an unsettled stomach makes sense, as blood gets diverted during a run away from non-active body parts to working muscles. A study published in the Journal of Applied Physiology shows there’s also a psychological aspect to this temporarily reduced appetite.

 

In the study, people fasted overnight and then in the morning either cycled for an hour or, well, got up. They were then presented with various food options while the researchers watched via MRIs the response in various parts of their brains. Those who had worked out had less activity in the areas of the brain associated with motivation to eat. In the researchers’ words:

 

Exercise reduced neuronal responses in brain regions consistent with reduced pleasure of food, reduced incentive motivation to eat, and reduced anticipation and consumption of food.

 

This study supports the notion that if you’re trying to lose weight, a workout is a good way literally to take your mind off food.

 

But it’s also important to keep in mind on occasions when you should be taking in calories soon after a run. That would typically be after a long run, when refueling soon after, especially in the first 30 minutes post-run, has been shown to lead to enhanced recovery. In those situations, your mind and body might not be interested in food when you most need it. This study suggests you might need to consciously ignore what your brain is saying is appealing and get in a few hundred calories despite their lack of appeal.

 

Eating and Drinking on a Long Run

A quick rule of thumb in training is to practice drinking at every mile split so you’ll be accustomed to drinking at the intervals provided on the marathon course (that’s every eight minutes for an 8:00/mile hopeful). It’s also recommended that you take in some form of calories—most runners use energy gels—during your event. Don’t rely on the course to get you what you need; consider taking a gel (or some calories) at 45- to 60-minute intervals.