The Ten Nutrition Rules
of Weight-Loss
Nutritionist Nancy Clark
shares ten tips every runner should know if they want
to lose some weight.
By Nancy Clark
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 postworkout. For example, eat part of your breakfast
before your morning workout (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.
