Impact support: weight loss for women
THE 8 GOLDEN WEIGHT-LOSS RULES TO LIVE BY
SMART GROCERY CHOICES FOR WEIGHT LOSS
RUNNER’S RECIPES FOR WEIGHT-LOSS RESULTS
The miles you log are great for keeping you fit, healthy, and happy, and help you maintain your weight. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds.
Unfortunately, that’s not true. Running is only half of the equation. You have to look hard at what and how you eat, too. Conventional dieting wisdom won’t work for runners. It will leave you hungry, tired, and overweight. The book is divided into four parts (we included luscious recipes). It will help you to apply weight-loss strategies to work for your running life.
2 easy ways to help you lose weight
Conventional dieting wisdom doesn’t work for runners. It leaves you hungry, tired, and . . . overweight. So we updated popular weight-loss strategies to meet a runner’s needs. You’ll learn how to fuel up smarter (on real food), run stronger, and drop pounds for good.
Though the fat-free craze peaked in the ’90s, many dieters still avoid oils, butter, nuts, and other fatty foods. Their logic: If you don’t want your body to store fat, then don’t eat fat. Many dieters also know that one gram of fat packs nine calories, while protein and carbohydrate both contain just four calories per gram. Dieters can stretch the same number of calories a lot farther if they eat mostly carbs and protein in place of fat.
But the notion that having fat in your diet isn’t a bad thing is catching on again. “I think it’s a pretty antiquated thought now that we need to eliminate fat to lose weight,” says Jonny Bowden, Ph.D., author of The 150 Most Effective Ways to Boost Energy Naturally. In fact, studies have shown that eating moderate amounts of fat can actually help you lose weight. The key is to make sure you’re eating the right kinds. Saturated and trans fats are unhealthy because they raise your levels of LDL (so-called “bad cholesterol”). Trans fats may also lower your HDL (or “good cholesterol”) levels and increase your risk for heart disease—not to mention weight gain.
But unsaturated fats (which include mono- and polyunsaturated) have important benefits. Here’s why runners should include these fats in their diet.
Keep You Satisfied: Unsaturated fats promote satiety, reduce hunger, and minimally impact blood sugar. That’s important because if your blood sugar dips too low, you may experience cravings, brain fog, overeating, and low energy, making it “fiendishly difficult to lose weight,” says Bowden.
Protect Heart Health: Unlike trans-fats, monounsaturated fats found in vegetable oils (such as olive and canola) and avocados have the added power to help lower LDL and reduce your risk of heart disease.
Reduce Injury: Unsaturated fats can help stave off injuries, such as stress fractures. A 2008 study in the Journal of the International Society of Sports
Nutrition found that female runners on low-fat diets are at increased risk of injury—and a sidelined runner can’t burn as many calories.
Decrease Joint Pain: Bowden adds that omega-3 fatty acids—which are a type of polyunsaturated fat found in fish (particularly in salmon), walnuts, and ground flaxseed—possess anti-inflammatory properties that can help soothe knee, back, and joint aches and pains that plague many runners.
Translation: You’ll hurt less and run more.
Caloric Common Sense
You’ve probably heard of the 500 Rule—slash 500 calories a day to lose one pound a week (one pound equals 3,500 calories). “It’s a nice, clean rule,” says sports nutritionist Barbara Lewin, R.D, and for a lot of dieters, cutting 500 calories a day will help them lose weight—at least for a while.
The problem for runners, though, is that slashing that many calories can be too much—especially if you’re training hard. “Cutting too many calories can be your worst enemy,” says Lewin. “It can lead to plummeting energy levels. You might not be able to work out as well or maintain muscle mass
—you’re setting yourself up for failure.” So rather than cutting 500 calories, runners should work to identify the number of calories they personally need to eat to lose weight, says Lewin. Here’s how to find that number.
1. Count Calories: Track your intake by keeping a detailed food journal for one week, says Lewin. Write down everything you eat and note your energy and hunger levels on a scale of 1 to 10 (www.nutritiondata.com
and calorieking.com provide calorie counts for most foods, making it easy to do the math).
2. Trim—Don’t Slash: “Start by cutting about 300 calories a day,” says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. “It’s a more doable number and is more likely to reflect a drop in body fat.” As long as you’re running, you’ll still hit a 500-calorie deficit per day and lose about one pound a week.
3. Tweak It: If you cut 300 calories and maintain your energy levels, but the number on the scale hasn’t budged, it’s time to reduce your intake gradually, says Bonci. You can also adjust for training. Racking up miles
17 natural tips for losing weight for a marathon? Add calories back in. Having an easy week? Reduce your intake further.
Small Changes, Big Rewards
You don’t need to make drastic adjustments to your calorie intake to start dropping pounds. Small substitutes here and there can add up and lead to major weight loss. Jennifer Ventrelle, R.D., owner of a private weight-loss practice in Chicago called Weight No More, suggests these simple food swaps for a day of meals to help cut calories while keeping your energy levels high.
Swap Out: Bagel with cream cheese 360 calories Swap In: Whole-grain bagel with peanut butter and a cup of yogurt 325
calories
Swap Out: Starbucks Grande Latte 190 calories Swap In: Starbucks Grande Skinny Vanilla Latte 130 calories Swap Out: Clif Bar 250 calories
Swap In: High-fiber, high-protein granola bar, such as Kashi GoLean Crunchy Bar 180 calories
Swap Out: Subway six-inch roast-beef sandwich on white with mayo, cheese, and veggies 400 calories
Swap In: Subway six-inch roast-beef sandwich on wheat with mustard, no cheese, extra veggies, and apple slices on the side 340 calories Swap Out: Four-ounce pork chop and salad with apples, walnuts, and goat cheese 485 calories
Swap In: Four ounces of pork tenderloin and a mixed green salad with apples and walnuts (hold the cheese), and a half cup of brown rice 380
calories
Swap Out: One cup of vanilla ice cream 290 calories
Swap In: Half cup of vanilla ice cream with one cup of raspberries 205
calories
Original Daily Intake: 1,975 calories
New Daily Intake: 1,560 calories
Total Daily Savings: 415 calories
Many dieters walk the aisles of the grocery store feeling more anxiety than pleasure. They want to buy foods that will help them lose weight, provide nutrients, and make it easier to practice portion control—but aren’t sure what to choose. So they gravitate toward foods that make those promises, honing in on products that are part of a weight-loss program or feature words like light, low-fat, reduced-calorie, diet-friendly, or low-carb.
“People think they need a certain diet program or diet products to be successful,” says Elaine Magee, R.D., author of the book Food Synergy and the national newspaper column “The Recipe Doctor,” and these foods promise success.
But all too often, the opposite is true, says Magee. Runners can accomplish the same weight-loss goals while eating whole, real foods that taste better, provide more nutritional value, and are more satisfying. “When you go for healthy whole foods,” says Joy Bauer, R.D., author of Joy’s Life Diet: Four Steps to Thin Forever, “such as lean proteins, boatloads of vegetables, fresh fruits, whole grains, nuts and seeds, and low-fat dairy, you tend to get satiated on the right amounts.” That means it will be easier to keep portions under control and gauge how many calories you’re taking in.
“Many dieters also end up feeling deprived because they think they have very few choices,” says Magee. But when you realize that you have a nearly limitless range of healthy, whole foods, that feeling fades away—along with the desire to overindulge.
Sticking to a real-food diet does take a bit more time than pulling out a low-fat frozen dinner entree. But with proper planning, runners can minimize the work. “Stocking your freezer and pantry with healthy staples, like seasonal fruits and whole grains, ensures you have plenty of ingredients on hand,” says Magee. “And when you find simple, healthy recipes that work for you, hang onto them,” so you’ll have ideas for quick meals when you need them. After you’ve been filling your plate this way for a while, “you’ll The simple way to lose weight
Lose weight and slim down subliminal method start to feel empowered,” Bauer promises, and that will have a positive affect on your running, your weight loss, and your attitude toward food.
Three Real Meals
Many diet foods are too low in carbs, fiber, or protein, and won’t keep you satisfied for long, explains Magee. “This can lead to eating more calories during the day than you otherwise would.” Here Magee offers a real, whole foods recipe for each meal of the day in place of a conventional diet choice.
“While the recipes are higher in calories than the diet options, they’re also more satisfying and will help sustain your energy levels between meals,”
she says.
Breakfast
Dieter’s Breakfast: An eight-ounce serving of Odwalla’s Strawberry Banana Fruit Smoothie Blend (contains 130 calories, 1 gram of protein, 31
grams of carbohydrate, and 1 gram of fiber)
Why You Should Pass: Like many smoothies or diet shakes, this one is too low in calories, protein, carbohydrate, and fiber to provide ample energy an athlete (i.e., you) needs in the morning. “Aim for at least five grams of fiber and five grams of protein at breakfast,” says Magee.
Real-Food Breakfast: At 350 calories, the melon mango breakfast smoothie (below) provides a larger portion size and will keep you feeling fuller longer. It packs 9 grams of protein, 7 grams of fiber, and 71 grams of carbohydrate.
Lunch
Dieter’s Lunch: The Charbroiled Chicken Salad from Carl’s Jr. with low-fat balsamic dressing (contains 295 calories, 21 grams of carbohydrate, and 1,190 milligrams of sodium)
Why You Should Pass: Salads seem like a healthy choice since they’re low in calories, but they also tend to be too low in carbohydrates and protein to
meet a runner’s needs. Plus, the dressing and chicken often pack a lot of sodium—this one contains nearly half your “daily Value” (DV).
Real-Food Lunch: The curried chicken salad sandwich offers interesting flavors and textures and, at 500 calories, is a more satisfying meal. The 53
grams of carbohydrate (including 7 grams of fiber) come mainly from whole grains, and there’s plenty of chicken (supplying 43 grams of protein), as well as a more moderate 615 milligrams of sodium.
Dinner
Dieter’s Dinner: Healthy Choice Lemon Pepper Fish Entree, which includes servings of rice pilaf, broccoli florets, and an apple dessert (contains 310 calories, 13 grams of protein, 53 grams of carbohydrate, and 5 grams of fiber)
Why You Should Pass: Diet-conscious frozen entrees are usually low in calories, which isn’t good if you’re hungry from running around all day.
This one includes only about half the grains and vegetables an active runner really needs.
Real-Food Dinner: The fish fillets with lemon sauce (below) contain 421
calories, 34 grams of protein, 50 grams of carbohydrate, and 9.5 grams of healthy fats. This meal will keep you satisfied into the evening, so you won’t be tempted to overindulge in high-calorie desserts.
THE 8 GOLDEN WEIGHT-LOSS RULES
TO LIVE BY
Runners know the miles they log on the pavement, trails, and the treadmill are great for keeping them fit and healthy. Also, high on the list of the sport’s many virtues is its power as an amazing tool for weight control. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that’s not true.
Running is only half of the equation. You have to look hard at what and how you eat, too.
Lesli Bonci pinpoints eight crucial nutrition rules of weight loss in Run Your Butt Off! , a Runner’s World book for beginning runners who are coming to the sport to lose weight. (The book also includes a sensible beginner’s training plan and tips for runners of all abilities from Runner’s World coach Budd Coates, M.S.) Bonci’s advice can help any runner who wants to lose weight—whether it’s five pounds or 25. She’ll show you how to track your food intake, space meals to ward off hunger, and honestly reckon with the calories you consume in a day (brace yourself). These methods were tested by real runners who overhauled their eating habits and shed dozens of pounds over 12 weeks. And if they can do it, so can you.
Rule 1: Take Really Good Notes
Writing down everything you eat may sound tedious, but it pays off: Studies have shown that people who log their food intake regularly keep more weight off than those who don’t take notes. Bonci recommends recording everything you eat for at least one week (and then doing so again every few weeks after that), making sure to include important details, such as when, where, why, and how much you eat. “Reviewing these details will help you glean important information about your habits,” says Bonci, “and highlight ways you can make healthier choices.”
Make It Work
“My clients have different systems for keeping a food log,” says Bonci. A notebook will do the trick, as will an Excel sheet, or storing details in your iPhone. Bonci suggests recording whether or not you’re hungry when you eat, and grading the day from 1 to 5 (“1” is a day with unhealthy food, and
“5” is a super-healthy day). “This can be a reality check,” says Bonci, “like, I’m not doing so badly after all, or My diet is worse than I thought. ”
To get an idea of what your log might reveal, review the entries below from test panelist Dorene Helton. She recorded the first at the program’s outset and the second after making changes that added up to a 20-pound weight loss in 12 weeks.
Before
7:30 a.m., In front of computer
Bowl of Special K with 1-percent milk (173 calories) 2 cups of coffee with 1/4 cup 1-percent milk (31)
11:45, Kitchen table
Tuna sandwich with mayo, relish, 1 slice cheese, 2 slices wheat bread (470)
1 glass 1-percent milk (105)
2:30 p.m., In car
Starbucks medium caramel latte with whipped cream (420) 3:30, Kitchen table
1/2 apple and water (47)
7:00, Kitchen table
8-ounce steak, 1/2 cup mushrooms, 6 asparagus spears (452) 6 strawberries (23)
9:00, In front of TV
5 crackers (88)
Total: 1,914 calories
Helton used to get a caffeine fix from sugary drinks. Now she has coffee for a fraction of the calories. Helton realized she was mindlessly eating (and taking in unnecessary calories) watching the tube.
After
7:30 a.m., Kitchen table
Kashi Go Lean Crunch with blueberries (200)
Cup of coffee with fat-free milk (14)
10:00, Kitchen table
Medium coffee with fat-free milk (28)
12:30 p.m., Kitchen table
Turkey sandwich with 2 ounce turkey, thin layer of mayo, 1 slice cheese, 2 slices whole-wheat bread (380)
4 celery sticks, 4 cherry tomatoes (21)
1 banana (105)
4:15, Kitchen table
Balance Bar and apple (295)
8:45, Kitchen table
6-inch Subway sweet onion chicken teriyaki sandwich with lettuce, onion, and sweet peppers (380)
1 cup fat-free milk (91)
Helton adds antioxidant-rich blueberries to her filling, high-fiber cereal. On days she doesn’t get home until late, she has a high-protein afternoon snack so she doesn’t overeat at dinner.
Rule 2: Measure What You Eat
Get out a cereal bowl. Fill it as you normally would with your favorite brand. Read the label to find out the serving size and the calories per serving. Look at what’s in your bowl. Is it more than a serving? Less?
Chances are it’s more than you think. Pour it into a measuring cup to find out.
“We measure with our eyes,” says Bonci, “and our eyes are terrible judges of portions.” Case in point: A study in the American Journal of Preventive Medicine found people serve themselves up to 53 percent more ice cream when simply given a larger scooper and bowl. And since research shows people eat about 92 percent of whatever is in front of them, it pays to know what an appropriate serving should look like. The only way to know that is to measure what you’re eating.
Make It Work
While it may seem like a hassle at first, measuring out food can quickly become part of your daily routine. And after a few weeks of practice, you’ll begin to train your eyes and brain to recognize what a serving should look like without having to actually measure. But first, you need the right tools to get started.
Keep Equipment Handy
Leave a set of measuring cups and spoons on your kitchen counter so you remember to use them.
Think Convenience
Put a collapsible measuring cup in your favorite breakfast cereal so it’s easy to measure during your morning rush.
Snack Smart
Read the label on snack foods, and divide cookies, crackers, pretzels, and chips into individual servings. Store each in an airtight bag or container.
Make Your Mark
Read the label on block cheese to find out how many servings are in the package, then score the cheese appropriately.
Rule 3: Beef Up Your Protein Intake
Protein is essential for a healthy body; it builds muscle and preserves lean body mass. Every day, runners need at least a half gram of protein per pound of weight. For a 150-pound person, that’s 75 grams. Protein also plays a key role in weight loss, says Bonci. It takes longer to digest, so you feel fuller longer, and it helps keep blood-sugar levels steady, so you don’t get ravenously hungry and feel the need to overeat.
But it’s not just how much protein you consume, but when you consume it that’s important: Studies show you should spread your protein intake throughout the day, eating some at each meal. “Doing so is better for bone health, muscle mass, and satiety—feeling full,” Bonci says. “It’s more beneficial than eating very little protein during the day, then at night sitting down to a huge piece of meat.”
Make It Work
Even if you add protein to every meal, it can still be hard to meet your daily needs. Bonci suggests getting more by adding it to your snacks. “Many snack foods are high in simple carbohydrates that digest quickly and are low in protein,” says Bonci, “so they don’t keep you full for long.” These weight-loss friendly options offer a dose of protein to satisfy your hunger.
Smoothie with low-fat chocolate milk and whey protein isolate (27
grams of protein)
5.3-ounce container of fat-free Greek yogurt (15 grams of protein) 1/2 cup cottage cheese with vegetables to dip (14 grams of protein) 1/4 cup roasted soy nuts (13 grams of protein)
1/2 cup edamame (11 grams of protein)
1 cup Raisin Bran cereal and 1/2 cup skim milk (9 grams of protein) 2 tablespoons of peanut butter on a banana (9 grams of protein) 2 slices reduced-fat cheese with an apple (7 grams of protein) Rule 4: Add Color to Every Meal
Eat red, yellow, orange, green, or purple food—and Bonci doesn’t mean red wine and Lucky Charms. She’s talking about packing your diet with fruits and vegetables. They’re low-calorie and loaded with vitamins and minerals your body needs to function, keep your immune system up, and maintain strong bones and muscles. They’re also rich in fiber, which is key for slimming down. Tufts University researchers have found that people who eat high-fiber diets are less hungry and lose more weight than people who eat less fiber. “It takes longer to process fiber,” says Bonci, “so you’re full longer.”
Make It Work
“Many people have good intentions and buy a bunch of fresh produce,”
says Bonci. “Then they forget to use it, and find it later rotting in the bottom of their fridge.” While fresh is great, it’s not the only way to work in fruits and vegetables.
“Frozen, canned, dried, jarred—those are all fine, too,” says Bonci, who suggests filling at least one third of your plate with vegetables. Use these ideas to color every meal, and you’ll be on the path toward good health and weight loss.
Breakfast
Add a sliced banana to cereal.
Add frozen, defrosted berries to yogurt.
Have a glass of tomato juice.
Add jarred salsa to scrambled eggs.
Top a waffle with canned peaches.
Lunch
Put extra vegetables like cucumber or shredded carrots on sandwiches.
Use hummus or refried beans as a spread, instead of mayo or mustard.
Have raw vegetables in place of chips or pretzels.
Blend frozen fruit with seltzer for a peppy drink.
Dinner
Grill vegetable kebabs as well as meat.
Add dried apricots or golden raisins to rice pilaf.
Roast vegetables on the weekend and add to salads all week.
Add frozen vegetables or canned white beans to spaghetti sauce.
Rule 5: Stop Grazing!
A few years back, “grazing” came into vogue in dieting circles. The idea was that instead of eating three meals a day, you’d eat six or so small meals.
The rationale seemed reasonable: You’d never get too hungry, and then you wouldn’t eat too much at any one meal. But a study published in 2010 in the journal Obesity found that people who eat low-calorie diets feel more satisfied and less hungry when they eat three times a day compared to six times a day, suggesting that mini meals aren’t beneficial for appetite control. People also tend to graze on unhealthy foods like crackers or cookies, says Bonci. “Most people don’t graze on vegetables or chicken.”
Eating constantly throughout the day increases salivary secretion, explains Bonci, and the production of digestive enzymes that stimulate the gut. “The appetite switch is always on,” she says. “You can’t really know if you’re hungry or full if you’re constantly exposed to food.” As Bonci puts it:
“Cows graze. People shouldn’t.”
Divide your calories around three meals and one or two snacks, going at least three hours and up to four or five without eating. The goal is to eat when you’re hungry but not starving, which reduces the risk of overeating.
It will take a few weeks to find the timing that works best for you, but here are two plans to get started.
Scenario 1
8 a.m. Breakfast
12 p.m. Lunch
4 p.m. Snack
7 p.m. Dinner
Scenario 2
7 a.m. Breakfast
10 a.m. Small snack
1:30 p.m. Lunch
5:30 p.m. Dinner
9:30 p.m. Snack
Rule 6: Always Have a Plan
Runners—like anyone else—encounter trouble when there’s nothing healthy at home. What’s for dinner? Nothing? Might as well do takeout.
“You can whack a lot of calories by creating a menu and making a meal plan,” says Bonci, “and then shopping ahead of time for the ingredients you need to execute that plan.” That doesn’t mean you have to be rigid about your menu if, say, you get held up at work. But you should have a sense of what you’re going to eat over the next seven days.
Make It Work
Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you’ll need.
Stock up on quick-and-healthy staples, such as tomato sauce and whole-wheat pasta for busy days. You’ll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. “If you’ve got produce, dairy, lean meat, and whole grains in there,” Bonci says, “then the Cheetos, cookies, and soda become the top-off instead of the major component. There just isn’t room for the bad stuff.”
A Week of Good Dinners
Sunday: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).
Monday: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.
Tuesday: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.
Wednesday: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.
Thursday: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.
Friday: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.
Saturday: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.
Rule 7: Slow Down!
Here’s another mealtime experiment for you. Check the clock when you take your first bite of dinner. Look at it again when you’re finished eating.
How much time has elapsed? Five minutes? Ten? The longer, the better.
Scientists know it takes at least 15 to 20 minutes for nerve endings in the gut to send the signal to the brain that says, “Yup, I’m fed! You can stop eating now!” Wolfing down a meal faster than that can lead to overeating—
and that can pack on serious pounds. In fact, a study published in 2008 in the British Medical Journal found that people who eat quickly and eat until they feel full are more than three times as likely to be overweight than people who take their time and eat slowly.
You have to teach yourself to eat slower, simple as that. It can be a gradual process of increasing the amount of time you take for meals. “If you’re used to taking three minutes for breakfast,” says Bonci, “slow down and take five, then make it 10. If you consume your lunchtime sandwich in front of the computer in five minutes, stretch it out. Eat half, wait a few minutes, have a few sips of water. Then eat the other half.”
The other benefit of slowing down and concentrating on what you’re eating? “You might actually enjoy the experience,” says Bonci. “Chew your food, taste it, and savor it rather than inhaling it and getting on to the next thing.” Try Bonci’s other tips for slowing down your next meal.
Sit Down
Don’t eat standing at the counter, which makes it easier to get distracted or quickly refill your plate. Sit down at your kitchen or dining-room table.
Avoid Family-Style
When food is at arm’s length, you’re tempted to refill your plate and eat more than you need. Keep it on the stove or counter and away from the table.
Don’t Eat Alone
It takes longer to eat (and is more fun) when you’re talking to other people.
Be Wary of the TV
If you’re hungry while watching TV, measure out a finite amount of food and put the bag away before you sit down. Don’t leave the bag open so you can reach for additional handfuls.
Eat in Like You’re Eating Out
Mimic restaurant eating at home. Put your salad on the table, eat it, and then serve the main course. It extends the time it takes you to eat.
Don’t Drive Hungry
Try to go a whole week without consuming anything in the car. You can’t be concentrating on the road and your food.
Rule 8: Don’t Rush Weight Loss
In Bonci’s experience helping clients lose weight, she’s noticed the self-education process takes about 12 weeks. You need three months to train your brain to make a habit of good consumption behaviors. You need three months to get used to reading labels at the grocery store, to learn how to plan your meals and shop, to figure out how to add in more fruits and vegetables.
Quick-fix or fad diets, like those that rely too much on one ingredient (remember the cabbage soup diet?) or exclude nutrients (like fat or carbs), are destined to fail because they’re just that—a quick fix. “You want habits that are sustainable for years, not a few days,” says Bonci. And it takes time to develop these habits. Remember, you’re a work in progress, as an eater and an athlete.
Make It Work
One of the keys to slimming down for good is avoiding some of the common mistakes people make when trying to lose weight quickly. They’re usually errors of deprivation: limiting options until your taste buds get bored, or holding yourself to impossible standards. Then, when you fall off the wagon, all the bad habits quickly return. So remember to be flexible, and don’t be too hard on yourself.
Best running workouts to blast more calories
Go Long
The longer you run, the more calories you burn. Add one long run to your routine every other week. But build up slowly, so your total weekly mileage doesn’t jump by more than 10 percent in a week.
Go Faster
Speedwork is a great calorie burner, since you burn more calories per minute, says Coates. Run for 10 minutes at a comfortable pace. Then alternate running hard for one minute and easy for one minute, five times.
Go Up
Hill running takes more effort, so it burns more calories. Find a route with four hills, and run it once a week. Or run hills on the treadmill by adjusting the incline.
Go Double
Coates suggests starting the next part of your routine, like strength training, right after your run to extend the time you’re active and burn more calories.
Make Your Food Taste Good
“When people go into diet mode, all they eat is grilled chicken salad day in and out,” says Bonci. “Pretty soon their eyes, tongue, and brain start begging for something else—like salty chips or sweet ice cream.” She suggests trying foods with different textures, spices, and flavors. The more variety, the less likely you’ll experience cravings for less healthy items.
Keep Fine-Tuning Your Plan
Sometimes an injury throws your upcoming race out the window. So you readjust and come back stronger. Same holds true for your diet. A good way to reexamine your strategy is to restart your food log. You might realize
you’ve been hungrier on tough workout days and need an extra snack. Or you might see you’ve been rushing through lunch and should slow down.
Don’t Give Up
Just because you had an extra cookie, don’t fall into the “I’ve blown it”
mind-set. “People set up such rigid guidelines,” Bonci says. “Then it’s, Uh-oh, I deviated, so I might as well continue eating until I go to bed. Get out of the ‘good’ or ‘bad’ mind-set. Maybe it was more than you wanted, but it’s not the end of the world. Move on. You’ll be far more successful on your path to weight loss.”
Muscle is functional; it helps you do stuff. More muscle can help you run faster, for example, or slow down the nasty effects of aging, or get you an invite every time one of your friends needs to move heavy furniture. The problem is, strength training has been vastly oversold as a metabolism-boosting calorie burner. It’s time for a reality check.
First, to lose weight, you want to increase your total calorie burn, which scientists call TEE (total energy expenditure; get ready for a parade of acronyms). To raise your TEE, you need to increase one or more of its four key parts: BMR, TEF, PAEE, and EPOC. Got that? Don’t worry, I’ll explain.
Your basal metabolic rate, or BMR, is essentially the calories you burn at rest. Also called resting energy expenditure, your BMR is important because it makes up a large percentage of total calorie burn, but unfortunately you can’t do much about it. Your BMR is mostly determined by your genetic makeup and body weight. The only big-time way to boost your BMR is to gain weight, which will do nothing to help you wiggle into a bathing suit.
The thermic effect of feeding (TEF) is otherwise known as the energy your body expends while digesting food. The TEF is generally about 10
percent of your daily calorie burn, and can be nudged a little by eating multiple small meals, drinking more stimulant beverages (like coffee, tea, or Red Bull), consuming more chile peppers, and eating more protein.
Your physical-activity energy expenditure, or PAEE, is the sum total of your workouts, plus other activities like walking the dog, climbing stairs, and break-dancing. It can be anything from zero to a substantial number, depending on whether you’re more enamored of your sofa or your running shoes. Your PAEE is the most important part of your daily calorie burn, because you can actually do something about it.
The excess post-exercise oxygen consumption (EPOC) of your workout is also known as the “afterburn,” that is, the extra calories you burn after exercise. It will be zero if you don’t work out, and a smallish number if you do.
Now, let’s return to the supposed calorie-burning benefits of strength training. We’ll start with a ridiculous review of two strength-training books that was published in the New York Times last year. The Times story quoted one author, Adam Zickerman, at some length. In his book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution, Zickerman says that a single 20-minute strength-training workout burns as many calories as 25
miles of running. As he told the Times: “Three extra pounds of lean muscle burns about 10,000 extra calories a month, just sitting around.”
You’ve probably read similar claims, which often sound like this: “Every pound of new muscle burns an additional 50 to 100 calories a day”; or:
“Muscle burns calories even while you sleep.”
If you believe any of this, you might also want to try doing long runs in your sleep. It would sure beat that damnable alarm clock buzzing on weekends. While some personal trainers promote the calorie-burning power of muscle, most reputable experts don’t. In her book Ultimate Fitness: The Quest For Truth About Exercise And Health, Gina Kolata talked to Claude Bouchard, Ph.D., a world authority on virtually all things related to obesity.
His response: Sorry, but muscle actually has a relatively low metabolic rate at rest.
You should have a new respect for your kidneys, which burn 182 calories per day for every pound they weigh, and for your brain, which clocks in at 110 calories for every pound it weighs. But muscles, damn them, are lazy.
They burn six calories per pound, barely edging out fat’s two-calorie burn.
In other words, if you lose one pound of fat and replace it with one pound of muscle, your net gain in calorie burning is four calories a day. Enjoy the celery stick.
What Works
If you’re interested in boosting your metabolism to lose weight, aerobic training such as running and walking (and bicycling, swimming, Nordic skiing, snow shoeing, step climbing, elliptical training) is a better investment than strength training. Here’s why, with all figures taken from the authoritative “Compendium of Physical Activities.” Let’s say you have time to exercise for 40 minutes a day. You weigh 150 pounds, and you can do either 40 minutes of modest running (8:30 pace) or 40 minutes of moderate strength training. The tally:
Physical-activity energy expenditure (PAEE): The running will burn 522
calories, the strength training 136, largely because strength training involves too much sitting and resting between lifts. Advantage: Running, by 386 calories.
Excess post oxygen consumption: EPOC was once thought to give your metabolism a decent boost, but the experts have grown more conservative in their estimates. Most now believe that EPOC burns an extra 20 to 30
calories, about the same between aerobic and strength-building exercise, with both dependent on the length and intensity of your workout.
Advantage: Running still leads by 386 calories.
Basal metabolic rate: As noted earlier, BMR isn’t easy to change, and increased muscle seems to boost it by just four to six calories per pound.
Also, it isn’t easy to create muscle, a dirty little secret that’s rarely discussed. Eating spinach and lifting weights don’t guarantee you biceps like Popeye. Women in particular won’t find it easy to build muscle, due to their low testosterone levels. But give strength training 30 extra calories a day, because you might be diligent enough to add several pounds of muscle, and that muscle will burn a few extra calories every time you chase the kids, the bus, or a basketball. Advantage: Running’s lead has slipped to 356
calories per workout.
And there it stands: If you want to boost your metabolism to lose more weight, run (or walk) around the block as much as you can.
But first, eat less. The experts from the American Dietetic Association and the American College of Sports Medicine all agree, generally advising a 500- to 1000-calorie-a-day reduction. Without this—that is, with exercise alone—few people succeed in their weight-loss efforts. Weight loss works best when you: (1) Eat less; (2) Add exercise to increase your daily calorie deficit; (3) Keep exercising to keep the pounds off.
The more you exercise, the better. The National Weight Control Registry has followed more than 5,000 people who have lost at least 30 pounds and kept it off for more than six years. Their secret? They burn almost 400
calories a day in exercise, mostly by walking. This takes an hour or more a day, but by running you can cut that time almost in half.
When you’re done, spend a few minutes on strength-training exercises.
Strength training really is good. It adds variety to your workouts, rarely causes injuries, and can build extra muscle to go with the enhanced aerobic fitness that comes from continuous exercise.
The longer your run, the more calories you burn. If you’re not in the habit of doing a long run, add one to your routine every other week. Beginners should build up their endurance by adding five minutes to their base. More advanced runners who routinely log hour-long runs can work up to runs that are 50 to 100 percent longer than their typical weekday run. But build up slowly, so your total weekly mileage doesn’t jump by more than 10 percent in a single week.
Go Faster
Speedwork is a great calorie burner, since you can cover more distance in the same period of time. Run for 10 minutes at a comfortable pace. Then alternate running hard for one minute and easy for one minute, five times (or 10 minutes total). Over time add more hard minutes, or increase the hard running to two minutes with one-minute jogs in between.
Go Up
Running uphill takes more effort, which means it burns more calories.
Scope out routes with three or four noticeable hills, and run them once a week. Or try hills on the treadmill: After every five minutes of flat running, do a two-minute hill at three-percent incline. As you increase your fitness, increase the incline or the duration of the hill.
Go Double
Start the next part of your routine, such as your core exercises or strength training, immediately after you’re done running. (No stopping for a 15-minute chat with a buddy and letting your heart rate return to normal.) By doubling up, you’re extending the period of time that you’re highly active.
And the calories tick off faster.
1. The Myth: To Lose Weight, Cut Carbs or Fat
The Truth:
Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of a 2009 New England Journal of Medicine study suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein, and fat. After 24
months, all participants lost about the same amount of weight (just nine pounds). “This study proves that calories are the most important factor for weight loss,” says Tara Gidus, R.D., a Florida-based sports dietitian and marathoner. “To lose weight, you need to take in fewer calories than you burn—regardless of what percentage of carbs, protein, or fat you’re eating.”
Gimmicky diets just distract us from this simple truth. Here’s how runners can learn to reduce their total caloric intake to kick start weight loss—and still have energy to run their best.
1. Find Your Calorie Burn
To estimate the number of calories you use during daily living and exercise, go to nutritiondata.com/tools/caloriesburned. Plug in your sex, age, weight, height, lifestyle (meaning, you’re deskbound, or you’re always moving at work), and exercise regularity.
2. Start Subtracting
Trim 10 to 15 percent off of that calorie total—but don’t cut more than 500
calories per day. “This is conservative compared to most diets, but it’s realistic if you want to sustain training,” says Gidus. Record what you eat, and tally your calorie intake with the huge database at nutritiondata.com.
3. Keep Up the Exercise
A recent study reported that subjects who cut calories or cut calories and exercised lost the same amount of weight. But the diet-and-exercise group
improved their aerobic capacity, insulin sensitivity, cholesterol, and blood pressure—without having to go into starvation mode.
4. Be Patient
Gidus says a healthy weight-loss goal for overweight runners is one to two pounds a week. “Trying to drop more than this can eat away at muscle, leave you fatigued when you run, and slow your metabolism, making weight loss more challenging,” she says.
The Runner’s Diet
A smart weight-loss plan starts with these nutritious foods Carbs
How Much: 50 to 55 percent of total calories
Why You Need It: The body prefers carbs as the main fuel source when you run, so they should be the cornerstone of a runner’s diet.
Where to Get It: Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs and fiber (both slow digestion and supply a steady stream of energy), as well as vitamins, minerals, and antioxidants that speed recovery and protect against diseases.
Fat
How Much: 25 to 30 percent of total calories
Why You Need It: You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.
Where to Get It: Nuts, seeds, and avocados are rich in heart-healthy mono- and polyunsaturated fats. Olive oil contains oleic acid, and may help suppress your appetite. Other healthy choices include canola, grapeseed, flaxseed, and hempseed oils.
Protein
How Much: 15 to 25 percent of total calories
Why You Need It: Protein speeds muscle repair and recovery. High-protein foods are satisfying and take longer to digest.
Where to Get It: Cuts of beef and pork labeled “loin” and skinless poultry have a healthy protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean protein source, while low-fat dairy like milk and yogurt provide calcium. Eggs are loaded with vitamins A, K, and D.
2. The Myth: Exercise in the Fat-Burning Zone The Truth:
The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low, says Jason Karp, Ph.D., owner of Runcoachjason.com. But that’s not the case.
“Running at higher intensities causes you to burn a lower percentage of fat calories in favor of carbs,” says Karp, “but you use more total calories.”
And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases, too. So it pays to pick up the pace.
Of course, lower intensity exercise still has its place. Long, slow runs build aerobic fitness and endurance. But to kick start a pokey metabolism, you need intensity. Karp suggests interval training (condensed runs that mix in intense efforts with recovery) because studies have found these workouts burn more calories during and after exercise (see “Torch Calories” below for Karp’s interval workout). “It also cuts down on boredom,” he says,
“which makes it more likely you’ll stick with your program.”
High-intensity intervals will help you win the battle of the bulge.
On the Track
Warm up for 10 minutes. Run 800 meters, aiming to finish the interval at 90 to 95 percent of your max heart rate. After a two-minute recovery jog, repeat two more times, then cool down for 10 minutes. Add an 800-meter interval every two weeks until you reach six.
On a Treadmill
Warm up for 10 minutes. Run for five minutes with the treadmill at 1 percent incline at a speed that hits 90 to 95 percent of your max heart rate. After a two-minute recovery jog, repeat two more times. Cool down for 10 minutes. Add one interval every two weeks until you reach six.
Anaerobic Capacity
Warm up for 10 minutes. Do six 400-meter runs (or about 90 seconds on a treadmill) at your mile race pace or slightly faster. The interval should be considerably faster than the previous workouts. Between each interval, complete a two-minute recovery jog.
To Gauge Max Heart Rate
Run four laps on a track with each lap getting faster. On the last lap, sprint as hard as you can.
Check your heart-rate monitor. The highest number will be close to your max.
3. The Myth: Mini-Meals Are Better than Three Hearty Ones The Truth:
Many dieters believe eating several small meals a day is a guaranteed way to quash hunger. But scientists have not turned up substantial evidence that eating frequency really matters, according to a review of research by scientists at Newcastle University and Griffith University in Australia. In fact, a 2009 study with more than 10,000 subjects reported that between-meal nibblers were 69 percent more likely to pack on pounds over five years. Frequent noshing only works if you choose nutritious foods and control portion sizes. After all, it’s not hard to turn six small meals into six large ones. Again, it all comes back to calories. “You can eat three times a
day or 10, as long as you have the same caloric intake that will induce weight loss,” says Gidus.
Still, runners need snacks. Eating something small prerun followed by a postrun snack or meal can improve performance and recovery, says Gidus.
If you run at lunch, nibble on some dried fruit or yogurt before heading out, and eat a mix of carbs and protein afterward, like a turkey sandwich. For the rest of the day, Gidus recommends tuning into your hunger to tell you when to grab a fork and knife.
4. The Myth: Lift Less Weight with More Reps to Get Toned The Truth:
Runners who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won’t give us the physique we’re after. To get toned, you need larger muscles and less fat.
“And challenging your body through heavier lifting is a big part of this equation,” says Monica Vazquez, a United States Track & Field (USATF) running coach and master trainer with New York Sports Clubs. In fact, a study at Georgia Southern University determined lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours postworkout compared with 15 reps at 45 percent max. And don’t worry: Lifting heftier iron won’t transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. “If you’re creating a calorie deficit, you simply won’t bulk up like a bodybuilder,” says Vazquez.
You don’t need to give up lighter weights—they do a better job at improving muscular endurance. “A solid resistance program should include periods of both high and low reps,” says Vazquez. She suggests doing higher reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (eight to 10). “Alternate month-to-month after that to keep the stress on the body constantly changing.” Muscle responds to resistance, so if it’s too light, you won’t see good results. “You should struggle to eek out those last few reps,” she says.
5. The Myth: You Can “Make Up” Weekend Splurges The Truth:
The two S-days represent about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. “By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating,” says Felicia Stoler, R.D., nutrition coordinator for the New York City Marathon.
When it comes to shedding pounds, consistency is key. “Aim to consume a similar number of calories on Tuesday as you would Saturday,” says Stoler. She suggests weighing yourself Friday and again Monday. “Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.” To prevent bad choices, see “Survive the Weekend,” below: Survive the Weekend
Stay on track by avoiding diet traps.
Think Ahead
When traveling to races, Stoler suggests bringing your own healthy edibles like oatmeal and trail mix.
Write It Down
Studies show that keeping a food journal can help you lose almost double the weight of nonwriters.
Don’t Skip Your Cheerios
Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day.
Give In
Have a few treats during the week. “Once Saturday comes, you won’t feel the desire to binge,”
says Stoler.
6. The Myth: You Have to Ban “Bad” Foods The Truth:
Runners trying to slim down often try to cut out all indulgent foods—but eventually, this approach usually backfires. “If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices,” says Lisa Dorfman, R.D., director of sports nutrition and performance for UHealth at the University of Miami. In fact, a 2009 National Academy of Sciences paper found flip-flopping between a diet that includes sweet treats and one that banishes them (in other words, yo-yo dieting) activates the brain’s stress system, making you want to gorge even more.
So before you say sayonara to your favorite foods, ask yourself: “Can I live without cheesecake (or potato chips) forever?” The answer is probably no. “Losing pounds and keeping them off,” says Dorfman, “depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain.” She suggests runners follow an 80–20 rule. “Eat great 80 percent of the time, and allow room for small treats the other 20
percent.” As long as you’re reducing your overall intake, you don’t need to nix any one food from your diet.
7. The Myth: Eating at Night Causes Weight Gain
The Truth:
Many runners believe their metabolism plummets later in the day, which is when we often overeat nutritionally corrupt foods. But a calorie is a calorie no matter when you eat it, says Gidus. “As long as you don’t take in more calories than you burn in a day, you won’t gain weight.” Gidus adds that overeating at 9 p.m. is essentially no worse than overeating at 9 a.m. “You may have a slightly higher metabolism earlier in the day, but the impact on weight loss is likely trivial.”And if you train in the evening, noshing at night is a must: “You have to eat a well-balanced meal to encourage recovery no matter how late it is,” says Gidus. As long as you don’t gorge, you’re not in danger of gaining weight. But if you routinely spend too much time with Ben and Jerry at night, you’re going to sabotage your efforts.
Follow Gidus’s advice in “Stealth Health” to ensure you keep nighttime eating under control.
Stealth Health
How to ward off nighttime overeating
Snack in the Afternoon
A lot of people don’t eat enough after lunch, leaving them ravenous at night. Gidus suggests having whole-grain crackers and low-fat cheese, or plain yogurt with fruit mid afternoon to avoid getting intimate with Haagen-Dazs later.
Get Popping
Try low-fat popcorn for nighttime finger food. It’s a high-fiber whole grain, and one cup has just 31 calories.
Eat Food in the Kitchen
A study in the journal Appetite reported you’re more likely to overindulge when parked in front of the boob tube, which distracts you from noticing how much you’re eating.
Walk This Way
Researchers in the United Kingdom found that a 15-minute walk weakened chocolate cravings in people who abstained for three days. Make an after dinner stroll routine.
Plan Meals
Coming home famished after a workout without a dinner plan can lead to grabbing the nearest bag of Doritos. Having a meal made ahead of time you can easily heat up or a few quick go-to recipes can ensure you make healthy choices.
8. The Myth: Low-Fat Foods Are a Healthy Choice
The Truth:
Ironically, eating low-fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better, says
Dorfman. Plus, low-fat foods can still contain unhealthy saturated or trans fats—both of which may increase your risk of heart disease.
What’s more, a Journal of Marketing Research study determined that people ate 28 percent more chocolate candies if the treats were portrayed as
“low-fat” rather than “regular.” The researchers concluded that low-fat labels (like those on cookies and fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount we eat, and temper the guilt of polishing off a box of reduced-fat Oreos. “Some people see the term ‘fat-free’ and use it as a green light to eat as much of it as they want,”
says Dorfman. “This leads to overconsuming calories.” And that, no surprise, leads to weight gain.
Diet Busters
Cut back on “runner-friendly” foods.
Diet Sodas
A 2009 study found adults who drink diet sodas often are more likely to be overweight and develop diabetes.
Wine
It has health benefits, but also packs lots of calories. If you’re trying to slim down, keep it to one drink daily.
White Pasta
It’s low in fiber and nutrients. Choose whole-grain versions most often.
Energy Drinks And Bars
They contain added sugar (i.e., empty calories), so scale back.
Chocolate
A single ounce has about 160 calories. Limit yourself to that much (and choose dark varieties) per day.
9. The Myth: Weight Lifting Will Only Bulk You Up The Truth:
Many runners blow off weights for cardio—a bigger calorie burner. They’re also afraid of getting bulky while trying to slim down. But Vazquez, who lost 65 pounds with the help of strength training, says runners who want to slim down need to pump iron. “It makes you stronger and builds endurance,” says Vazquez, “so you can run longer and harder, burning more calories for weight loss.” Since muscle is denser than fat, you’ll also shave inches off your body and look leaner.
Plus, cutting calories can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat. “It takes extra calories just to keep muscle,” says Vazquez. In fact, studies suggest strength training may boost resting metabolic rate by as much as seven percent. And you don’t need to live at the gym to get results. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure. To get started, see the routine below.
The Essentials of Lifting Weight
Add variety to your workout, reduce injury risk, and build muscle
Build strength, and improve running performance with this workout, developed by Vazquez. Do the routine two to three times per week with at least one rest day in between. Begin with two to three sets of each exercise with 15 reps, using a challenging weight. After four weeks, switch to a heavier weight and complete three sets with eight to 10 reps. Every four to six weeks, alternate between less weight and more reps, and more weight and fewer reps. As you build up stamina, reduce the rest period between exercises to increase calorie burn.
Single-Leg Deadlifts to Shoulder Press
Stand on one leg, holding dumbbells by your side. Slightly bend knee with your back straight; bend forward, keeping weights by your sides. Slowly stand up, keeping a straight posture. Once completed, curl arms into a shoulder press. Bring weights back to your sides. Repeat on the other side.
Lunge with Overhead Triceps Extension
Stand in a lunge position holding one dumbbell overhead with both hands. Keeping your elbows shoulder-width apart, bend them and lower the weight behind your head as you lunge down. Lift the weight up as you straighten your legs. Do half the set with one leg in front and then switch sides.
Pushup to Jackknife
Roll forward on a ball so that your arms are in a pushup position and the ball is under the tops of your shins. Then, lift your hips up and bring your knees into your chest. Ideally, your hips will be directly over your shoulders. Bring your legs back to the starting position, then do a pushup.
Keep alternating pushups and jackknifes.
Ball Squats to Biceps Curl
Place the stability ball in the curve of your lower back, then lean against a wall, holding dumbbells in both hands. With feet about hip-width apart, squat down (using the support of the ball and the wall behind you) and simultaneously do a biceps curl. When you squat down, your legs should form a 90-degree angle. Hold for a moment, then return to the starting position.
Ball Pullovers with Hip Raises
Position yourself on a stability ball with your head and neck supported on the ball like a pillow and your body in a tabletop position. Your feet should be under your knees, hip-width apart.
Keeping arms straight, as if you’ve just completed a chest press, lower arms behind you and over your head until your upper arms are even with your ears. Slowly bring them back to the starting
position. Then, lower your hips toward the ground and back up. Keep alternating pullovers and hip raises. You can also balance a dumbbell on your hips for an extra challenge.
10. The Myth: Running on Empty Is a Smart Way to Burn Extra Fat
The Truth:
In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight fast, running before breakfast forces your body to use fat as its main fuel. “But exercising on an empty stomach is like trying to run your car without gas,” says Stoler. “You need carbs in your system to start your engine and to keep it going strong to burn more total calories.” Not only do muscles prefer to run on carbs, but so does your brain. “Exercising with brain fog reduces intensity and increases injury risk,” says Stoler. She suggests fueling up with 100 to 200 calories (of easily digestible carbs like fruit juice, yogurt, or dried fruit) about 30 minutes before a morning workout. “This also cuts down on postexercise hunger and curbs overeating,” she adds.
11. The Myth: You Can Spot-Reduce Fat
The Truth:
Many runners spend too much of their gym time doing a bazillion crunches in pursuit of rock-solid abs or banging out hundreds of reps on the inner and outer thigh machines to melt away stubborn fat pockets. But the only way you can spot-reduce is with liposuction. “When you exercise, your body taps into energy stores from everywhere, not just one place,” says exercise physiologist, Pete McCall, a trainer certified by the American Council on Exercise. McCall adds that by overexercising one area of your body, you raise the risk of suffering an injury. “It’s good to have a strong core, but too many crunches can overtighten abdominals and lead to back problems.”
McCall suggests targeting a particular body part no more than three times a week, and focusing on a balanced full-body program. “This will help create a calorie deficit, and ultimately that’s the only thing that’s going to slim those thighs and trim your belly.”
The Burning Question: Just how many calories did that workout torch?
Many of us think running burns 100 calories per mile—but this is only true if you weigh 139
pounds. To calculate your burn per mile, multiply your weight in pounds by .72. A 175-pound runner burns 126 calories per mile; a 120-pound runner burns just 86. And if you run faster, you don’t burn more calories per mile—but you do burn more per minute.
The number this formula yields is your “gross” calorie burn. But it can be deceptive: Even if you didn’t run at all, you’d still burn calories. A 150-pound person burns about 68 calories an hour doing nothing. This is your basal metabolic rate, or BMR. When you subtract your BMR from your gross burn, you get your “net” burn. If you’re trying to maximize your burning efficiency, compare the net burn per minute of various activities. Walking burns far fewer calories per minute than running because it doesn’t require as much effort. But cyclists can go so fast that air resistance becomes a factor. Thus, cycling 24 mph burns much more than double the calories of cycling 12 mph.
Below is the gross calorie burn per mile and net calorie burn per minute of various activities. As noted, it’s the second number that gives the truest picture of an activity’s calorie-burning efficiency—that is, how to get the max from the minimum time investment.
Running 5 mph (12:00 pace)
Gross Calories Burned Per Mile: 108
Net Calories Burned Per Min: 7.87
Running 10 mph (6:00 pace)
Gross Calories Burned Per Mile: 108
Net Calories Burned Per Min: 16.87
Walking 3 mph (20:00 pace)
Gross Calories Burned Per Mile: 85
Net Calories Burned Per Min: 3.12
Cycling 16 mph
Gross Calories Burned Per Mile: 18.57
Net Calories Burned Per Min: 3.82
Cycling 23 mph
Gross Calories Burned Per Mile: 36.2
Net Calories Burned Per Min: 13.35
Swimming 2.56 mph (1.46 mins/100) Gross Calories Burned Per Mile: 330
Net Calories Burned Per Min: 12.95
12. The Myth: Longer Exercise Sessions Equal Better Results The Truth:
Running for an hour straight is a great calorie burner and will undoubtedly help runners shed pounds. But you might actually accrue more fitness and fat loss by occasionally breaking that hour-long workout into two half-hour runs or three 20-minute sessions, says kinesiologist, Greg McMillan, an online coach at mcmillanrunning.com. “A person may run at a harder pace if tackling two shorter runs instead of a single longer one,” says McMillan,
“so the cumulative calorie burn could be greater.” A study in the Journal of Applied Physiology found that healthy men who performed two separate 30-minute aerobic sessions burned more calories postworkout compared with a single 60-minute trial.
McMillan often prescribes same-day split sessions to help his clients overcome time constraints and boredom, and accumulate the same training volume with less injury risk. He suggests doing a steady-pace, moderate-intensity run for one session and a more intense calorie burner, like interval training or hill running, the second time. Conversely, try a high-intensity morning run followed by an after-work weight-training session.
13. The Myth: You Can’t Overcome Your Genes
The Truth:
Yes, some people are more predisposed to have a slower metabolism.
Others put on weight more easily or carry extra pounds in certain areas.
Even so, staying slim is not a hopeless battle. You can outsmart your genes and maintain a healthy weight. Case in point: A 2009 Finnish study published in the International Journal of Obesity tracked 16 same-sex twin pairs (chosen because they had the same genetic makeup) for decades and found that the twin who had been more physically active over a 32-year period accumulated 50 percent less belly fat than the twin who didn’t
exercise. The takeaway? By running and exercising regularly, you’re already a step ahead in winning the battle against the bulge.
Run It Off
A week of weight-loss-boosting exercises
Monday: Full-body strength-training
Tuesday: A.M. 4- to 5-mile moderate, steady-pace run; P.M. 30- to 40-minute interval-training workout
Wednesday: Rest day
Thursday: 45-60 minutes cycling, rowing, swimming, or other aerobic activity Friday: A.M. 30- to 40-minute interval-training workout; P.M. Full-body strength training routine
Saturday: Rest day
Sunday: Long, slow run (twice as long as any midweek run) 14. The Myth: Keeping It Off Is the Easy Part
The Truth:
Many people think maintaining weight loss is easier than losing it in the first place. But a 2008 study in the Archives of Internal Medicine proves you have to be diligent. The researchers discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day just to sustain a loss of 10 percent or more of their initial body weight. And that was in addition to closely watching what they ate.
Those who committed less time to sweating it out or none at all were more likely to be back where they started. “Weight loss is not something that happens and then you’re done with it,” says McMillan. “That’s why quick-fix programs hardly ever work long term.” To stay motivated after you drop pounds, join a running group, sign up for cooking lessons, or splurge on a trainer who can refresh a stale exercise program.
15. The Myth: High-Fructose Corn Syrup Is More Fattening Than Sugar
High-fructose corn syrup (or HFCS) has been singled out as a main cause of America’s obesity crisis. But both HFCS and sucrose—better known as table sugar—are very close in chemical composition, and neither type of sweetener offers any nutritional value—apart from empty waist-thickening calories. That’s why Stoler advises runners to consume both sweeteners very modestly. “You’d likely become just as pudgy from eating an excessive amount of foods that contain regular sugar as you would from eating foods that contain an excessive amount of high-fructose corn syrup,”
she says. Runners should read labels carefully and scale back their intake of highly sweetened foods, “including sodas, energy drinks, baked goods, cereals, and even sports drinks,” says Stoler. If you need to satisfy a sweet tooth, she suggests doing so shortly after a run when your muscles quickly soak up the sugar to replace spent energy stores.
16. The Myth: A Fast-Food Sandwich Is Always A Healthier Choice Over A Fast-Food Burger
The Truth:
Both can be equally damaging to your weight-loss efforts. A 2007 Cornell University study published in the Journal of Consumer Research found that people consistently underestimate the calorie content of foods served at restaurants they see as “healthier” (like Subway), and in doing so are more likely to order calorie bomb sides such as large sodas and cookies. But eating out in general—not just at fast-food joints—can put a damper on your weight-loss efforts. University of Texas researchers found that the dieters they studied consumed up to 253 extra calories and 16 additional grams of fat on the days that they ate out. The takeaway? Trade in eating out for more home cooking. “Preparing your own meals gives you a better shot at controlling calorie intake,” says Dorfman, “and it lets you choose more nutrient-rich ingredients.” Many chain restaurants put nutritional information on their Web sites, so if you do plan on eating out, Dorfman suggests checking out their nutritional stats to find the healthiest choices.
17. The Myth: Walking Won’t Do Much to Help You Lose Weight
The Truth:
Walking may not boost your PR (personal record), but taking extra steps every day can have an important cumulative calorie-burning effect, says McCall. A 2009 study in the American Journal of Clinical Nutrition found that healthy adults ages 19 to 30 who were car-happy gained up to 15
pounds more over a 15-year period than those who used their own two feet more often to get around. To motivate yourself to walk more, invest in a pedometer. A 2007 study in the Journal of the American Medical Association determined that using a pedometer can lead to significant decreases in body-mass index and blood pressure. “Aim for 10,000 steps daily,” advises McCall. “That’s two and half miles of walking, which means you’ll burn an extra 250 calories everyday.” You can boost your chances of reaching the 10,000-step goal by walking to a coworker’s cubicle instead of e-mailing, trading in the elevator for the stairs, and parking at the farthest corner of the mall lot.
18. The Myth: The Treadmill Accurately Calculates Your Calorie Burn
The Truth:
If you run on a treadmill, sway on an elliptical, or pedal a stationary bike, the number of calories you actually burn can be 10 to 15 percent lower than what’s displayed on the screen. That’s because most machines don’t take into account percent body fat, height, sex, age, resting heart rate, or if someone is holding onto the handles, which reduces workload, says McCall. Also, the mechanical assistance of machines allows your body to do less work. That doesn’t mean you should totally ignore an exercise machine’s stats. Use the calorie readout as a barometer of your progress. If the number goes up from one session to the next for the same workout, you know you’re working harder toward your weight-loss goals.
Ten seconds. That’s all the time it takes to become a faster runner. Too good to be true? Not according to Brad Hudson, the coach of such distance stars as Dathan Ritzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill—as fast as you can. “There’s nothing better for developing speed and muscle power,” says Hudson.
When Hudson, a 1991 and ’93 world championship competitor in the marathon, started coaching a few years back, he looked at successful programs and found they all had one thing in common: hills. And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy—how efficiently your body uses oxygen—and aerobic capacity. “I saw the science, and then I saw the results in my athletes,” says Hudson.
One of those athletes, James Carney, improved his 10-K personal best last spring to 27:43 after incorporating Hudson’s hill training into his routine.
Torres credits hill work for putting him in contention for the 2008 U.S.
Olympic team for the 10,000 meters. And Ritzenhein, who ran 2:14:01 last year in his debut marathon, believes hills have made him less injury-prone.
Of course, Hudson’s athletes are professional runners, so short sprints are only part of their hill routine. But for the rest of us, 10-second hill repeats are the most efficient way to build year-round strength and speed.
Uphill Gains
Hit the hill, but make it fast and short, and you get the maximum amount of training effect with the minimum amount of injury risk. “The best way to recruit fast-twitch muscle fibers is to run at max intensity,” says Hudson.
“The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued.” Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to
“fall” or land, reducing impact. “Studies of sprinting uphill show that the muscles are in constant ‘overload’ and the nervous system is firing hard,”
says Hudson. “It’s the same speed benefit as track sprints, but safer.”
The fast pace builds speed, but it’s the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training—your glutes, quads, hamstrings, and calves must “lift” you up the slope—but they’re more specific to running. And just as with plyometrics (jump drills), the “explosive” action of uphill sprints improves elasticity in your muscles and tendons, which allows you to spring quickly into action after landing.
Hills Year-Round
To develop leg strength throughout the year, Hudson’s runners do short sprints on a hill that is between a six to 10 percent grade. They tack these surges onto the end of two easy runs a week. At the start of the season, they’ll log just two 10-second repeats. The next week they’ll do three. Once they reach eight, they cut back to doing them once a week. The first repeat is done at a fast pace, the rest at top speed. Each repeat is followed by at least two minutes of recovery, which includes walking downhill backward to keep pressure off the knees. “They’re not easy to do,” says Hudson. “But the pain’s gone in a second or two.” And you’re left with stronger, faster legs.
More Hills
Why does hill running hurt so much? In part, because it takes more work.
“You have to recruit more muscle fibers to get yourself up the hill, which causes those muscles to fatigue faster,” says Carwyn Sharp, Ph.D., assistant professor of exercise science at the College of Charleston in South Carolina. Plus, when you’re running on an incline, there’s a shorter distance for your foot to fall before it hits the ground. That translates into less of an energy boost from the tendons, which you normally get when running on a flat surface, says Paul DeVita, Ph.D., a biomechanist at East Carolina University.
On the up side, hitting hills is hugely beneficial to runners. “Do it week after week, and your body begins to adapt to the stresses,” says Sharp. “In other words, it gets stronger.” Still, doing hill work is like eating Brussels sprouts. We know we should, but we don’t really want to—is there anything
worse than a set of Everest-like repeats on a sticky summer afternoon?
While there’s no way around the effort involved, a few adjustments to your workouts and your mental game can make hill running more tolerable—and maybe even more fun.
Routine Fixes
Group Hills
Do this workout with a bunch of runners of mixed ability, says Larry Indiviglia, a San Diego-based coach. Warm up, then assemble at the base of a hill. The slowest runner(s) start first. After 30 seconds, the second group charges up. Thirty seconds later, the third and fastest group takes off. The result? Everyone pushes it and works harder. “The slower people don’t want to be passed,” says Indiviglia. “The middle group feels the fast guys nipping at their heels. And the fast group doesn’t want to be put in the unusual position of finishing last.” Jog back down. Repeat four times.
Inside Incline
Warm up on the treadmill at a zero incline. Then increase the incline by two levels every two minutes until you hit level 12. Run one to two minutes slower than your normal training pace. Descend in the same manner. “You learn how to handle the intensity of hills in a way that simulates the nature of terrain outdoors,” says Liz Neporent, co-author of Fitness for Dummies.
Up and Down
Use this workout as an efficient strength-builder, says Sharp. Start at the base of a hill about 200 to 400 yards long, depending on your fitness. Run up it for 45 seconds (your intensity should be about a 7 on a 1-to-10 scale).
Jog back down for 30 seconds. Repeat three times. As you get stronger, increase the number of intervals up to eight and the length of intervals up to 75 seconds (maintain recovery time).
Altitude Adjustments
“Running hills doesn’t have to mean repeats,” says Lt. Colonel Liam Collins, assistant track and cross-country coach at the U.S. Military Academy at West Point. “The trick is to make it enjoyable.” Plot out a new route that has a couple of hills (if you live in terrain untouched by the Thunderbirds, incorporate artificial hills, such as overpasses or even parking garage ramps). You’ll reap the same benefits, says Collins, plus,
“It’s closer to what you’ll find in a race.”
Suffer With Friends
As a graduate student, Collins was part of a group that did a weekly workout on a route called “Over the Top” that included one monstrous hill.
They attacked it together and turned it into a race-within-a-run, thus making the effort a shared experience. They kept track of who made it to the top first, and at the end of the season (taking a page from cycling’s Tour de France), everyone chipped in to buy the winner a polka dot jersey, signifying “the King of the Mountain.”
This Way Up
Hit the hills with perfect form
1 Drive Hard with Your Arms.
Increase your arm swing as if you’re pulling yourself quickly up a rope, says Indiviglia.
2 Press Forward with Your Hips.
As you run up, think about pressing your hips into the hill to avoid bending at the waist.
3 Run with High Knees.
This will help increase your stride rate and further help you maintain good posture.
4 Spring Up from Your Toes.
Push off your toes to create an upward lift that will help propel you forward.
Storied inclines like Peachtree’s Cardiac Hill and Dipsea’s Dynamite may be no tougher than your neighborhood hill, but because they’ve been imbued with a name, they’ve acquired a mystique. “Anytime you have a hill with a name, it gives it a life of its own,” Collins says. Conquering your local version of Heartbreak will have more meaning if you’ve given it a moniker.
Anyone trying to lose weight knows that he or she needs to work out on a nearly daily basis—and that’s not easy. So to stay on track, dieters develop a workout routine (that often includes lots of steady, slowish runs) and then stick to it no matter what. “People are comfortable doing what they know,”
says Pete McCall. “If you’re a runner, you feel comfortable with a specific pace or distance.” Sticking to that routine brings dieters security.
While running an easy three-miler a few days a week is better for weight-loss than doing nothing, there is a smarter approach. Slogging through the same run is like that Dunkin’ Donuts baker rising at dawn, day after day. So break out of your routine by boosting your intensity and doing different types of workouts (like a weekly long run or a day of cross-training) to challenge your body and burn more calories. “It’s a lot like city driving versus highway driving,” says McCall. “When running a long, slow distance, your body becomes really efficient at using oxygen. The more times you do the same distance, the easier it gets and the fewer calories you burn. Sprinting is like starting and stopping a car, which uses more gas.”
Plus, trying something new can add fun and excitement into an otherwise dull workout. “Like Dr. Seuss’s Green Eggs and Ham,” McCall says, “you won’t know how good another workout is until you try it.”
Break Out of a Rut
A 150-pound runner doing a four-miler at a nine-minute pace burns about 480 calories. But you can torch more calories, speed weight loss, and spark up your workouts by swapping that four-miler with one of these high-intensity runs one to three times a week.
Rut Buster: Intervals
What: Alternating sprints of a certain distance (such as 400 meters) with recovery laps; often done at a measured track
Why: Sprinting at high speeds makes your body work harder and burns up to 30 percent more calories to keep up with the demand.
How: 4 x 400 meters hard (max speed), separated by an easy 400-meter recovery lap
8 x 200 meters hard, separated by an easy 200 meters 4 x 100 meters hard, walking back to the start between sprints to recover Calories Burned: 700
Rut Buster: Fartlek Training
What: A less formal version of intervals, the term actually means “speed play” in Swedish.
Why: Like interval workouts, fartlek sessions make your body burn more calories to match the demand of running faster.
How: While out for a 45-minute run, pick a tree or mailbox about 50 meters away. Run hard (max speed) until you reach it, and then slow down until you’re recovered. Continue alternating periods of hard running with recovery.
Calories Burned: 540
Rut Buster: Hills
What: This workout is exactly what it sounds like: running uphill for a period of time.
Why: Hills require more force to overcome the angle of the incline, leading to a challenging cardio workout; it’s also a great way to strengthen the larger muscles of the legs.
How: Find a steep hill 40 to 80 meters long. Follow this sequence, each time running up the hill and jogging back to recover. Start with 10 reps,
5 runs at 50 percent max speed
2 to 3 runs at 80 percent max speed
1 sprint at max speed
Calories Burned: 600
Weight loss may be a seasonal thing for you. You’ll notice weight gain during fall and winter and weight loss during spring and summer. It’s no secret that increased daylight hours equal more running. And the more activity you take on, the more calories you’ll burn, thus, looser running shorts. Take you on a tour of the year with healthy eating and weight loss tips for the 365 days of your running life.
Spring Weight Loss
As the winter season ends you’ve probably reduced your mileage (something physiologists call “detraining”) and now need to gear up and start burning more calories. Don’t worry about that months-old resolution to lose weight. Start now.
Foods to Spring Up and Slim Down
The following foods available in the spring months partner well with running to move the scale in your favor.
Artichokes: They contain a high level of phytonutrients, and in a study done by the U.S. Department of Agriculture, artichokes rank as the number one vegetable in antioxidant count. Artichokes are thought to help in the cure of liver cancer and other liver disease, as well as curing hangovers.
Trim the leaves and steam. Add garlic and olive oil.
Asparagus: A member of the lily family, asparagus is a nutrient-dense food that is high in folic acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. The green stalks have no fat, no cholesterol, and are low in sodium.
Collard Greens: Closely related to kale and cabbage (high in vitamin K) collards are well known to many runners in the South. Like cabbage, they are an underused vegetable. Super low in calories, 30 calories per 100 gram, you can shred, steam, and serve these deep green leaves in less than 5
minutes.
Spinach: Spinach is one of the richest sources of vitamin A (beta carotene).
Fresh in a salad, sautéed with shrimp or brightening up a simple vegetable soup, you can’t beat these leaves for their weight loss potential. One cup contains only 40 calories.
Fava Beans: Similar to chickpeas, these smooth green beans are high in fiber, folic acid, and magnesium (muscles gobble a lot of it up). They are great raw or steamed, and they’re microwaveable! Add mushrooms, olive oil, and salt to taste and you’ve got a low-fat side dish.
Watercress: These dainty little greens give cancer a serious smackdown.
Plenty of beta carotene and other phytochemicals that block the formation and growth of cancer cells. Watercress is a functional vegetable in soups, salads, and sandwiches, and a sweet little add to make your quiche sparkle.
Fat Traps
Everyday you’ll be tempted to eat more than you need to, here’s how to survive high-calorie situations unscathed.
Problem: Happy Hour
Survive It: Alcohol stimulates appetite, so pre-empt that hunger with a snack with protein.
Don’t linger at the bar if unhealthy foods are within reach. Order low-calorie drinks, like a glass of wine or light beer.
Problem: Afternoon Munchies
Survive It: Is it hunger or boredom? If it’s boredom, take a walk to the water fountain for a drink. If it’s hunger, plan a healthy snack. Or save half your lunch to eat when you hit your afternoon lull.
Problem: Office Goodies
Survive It: If the cake is for a really special occasion, have a slice. Then make a compromise later. Save the nuts and fruit you brought for tomorrow. And move treats to the fridge so they’re out of sight.
Problem: Family Barbecues
Survive It: Bring a healthy dish, like fruit salad. Then enjoy the special foods you don’t have regularly. Avoid everyday options, like potato chips—they don’t taste different just because you’re at a party.
Start Walking
It seems strange to suggest walking, even if you’ve been running a little.
But any time you’ve decreased mileage, especially over the winter, it’s best to ease into an all-out running regimen.
Start Planning
It’s never too early to register for a race in the summer or fall. Early registration allows you to capitalize on early bird discounts and gives you a goal to strive towards.
Spring Training
As in baseball when pro teams get in shape for the upcoming season, managers evaluate old and new talent while keeping players focused on the fundamentals of the sport. And you can do the same. Finding a spring training program is no harder than clicking on a good training Web site, such as www.halhigdon.com/spring/Springnovice.htm.
Summer Weight Loss
The summer season means sun and fun. And you’ve probably increased your mileage to gear up and start burning more calories to fit into your swimsuit. Take advantage of the longer hours for extra training and lots of cool treats to keep you slim and refreshed.
Prevent Overheating: Snow Cones and Slushies
A 2011 study found that having a slushie flavored with sugar syrup prerun can help you run 20 percent longer than drinking cold water with the same amount of syrup. The slushie cools you down better than cold water, preventing overheating.
Chill Out: Top shaved ice with real fruit syrups. Or blend up frozen berries, juice, and honey. Pour over shaved ice.
Combat Inflammation: Cold Soups
Refreshing, chilled soups made from colorful vegetables offer a wide range of antioxidants that help combat inflammation that causes soreness. Soups made from fresh summer fruits make for a healthy dessert that packs carbs and fiber.
Chill Out: Make gazpacho. Puree one pound yellow tomatoes and half a cucumber. Add a cup of kefir; garnish with basil.
Boost Immune Health: Frozen Yogurt
A new wave of frozen yogurt shops has introduced the creamy dessert with a tart kick. Compared to grocery-store versions, this fro-yo contains more live cultures that promote gastrointestinal health and boost immune-system strength.
Chill Out: Top frozen vanilla yogurt with fresh fruit and chopped nuts for added antioxidants and healthy fats.
Increase Circulation: Popsicles
Popsicles can be healthy—just check the ingredient list. Store-bought brands made from real fruit and with no added sugar supply vitamin C and potassium; both are vital for healthy circulation.
Chill Out: Make your own pops: Blend up your favorite summer fruit; pour into popsicle molds and freeze.
Speed Recovery: Fruit Smoothies
Creamy and cool, fruit smoothies provide everything you need to recover postworkout, including carbs and protein. Plus, a recent study found that fruit extracts can help lower measures of oxidative stress following a
strength-training session: www.runnersworld.com/subtopic/0,7123,s6-238-
Chill Out: Whether store-bought or homemade, make sure your smoothie has about 15 grams of muscle-building protein.
Cut Back on Fat: Gelato
Gelato actually has less butterfat than ice cream. A half cup contains 150
calories and four grams of fat (versus 200 or more calories and eight grams of fat for ice cream), making for a healthier indulgence.
Chill Out: Look for gelato made with real fruit, and stick to a half cup.
Add to Your Cart: Water Infuser
Make your own flavored, zero-calorie water by filling a water infuser with basil, mint, lavender, citrus, strawberries, or cucumber. Drop into a pitcher of water. Chill 30 minutes to allow the flavors to disperse.
Fall Weight Loss
Fall is the best time to lose weight for three reasons: the kids are back in school, the harvest is still fresh, and the weather is cooler. Plus it’s peak season for many cross-country runners and marathoners (October has the highest number of races), which gives you added motivation to train for a race.
Farmers’ Markets
The fall harvest brings a whole grocery cart of produce: pumpkins, acorn and butternut squash, apples, pomegranates, grapes, and much more. Try pumpkins in smoothies, squash in soups, pomegranates and apples in salads. And grapes, well they’re prefect right off the vine.
Soup. Sweater weather calls for the warmth of a hearty meal. Soups are filling, easy to make and freeze well.
Back to School
Routines are ideal for weight loss. In addition, setting times for meals of breakfast, lunch, and dinner ease you away from the free-form grazing of summer.
Keep It Going
Summer swept by and now you have the lovely fall to enjoy. But maintaining a good daily running plan is key to staying with it through the more challenging winter, says Jenny Hadfield, coauthor with her husband, John “The Penguin” Bingham, of Running for Mortals (2007).
Take Aim
Now that you’ve reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get motivated by choosing a race as a goal, but use whatever target works for you, whether that’s building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. “A good goal,” says Hadfield, “keeps you excited.”
Go Off-Road
Consider trading concrete for dirt this fall. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. “Fall is a beautiful time of year to enjoy trails,” says Hadfield. Fartlek runs, which randomly alternate faster bursts of running with slower jogs, are a great way to challenge yourself—and have fun—on trails. After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. But be careful when you hit the trails because the unevenness of the terrain can increase your risk for an ankle sprain. “Keep your eyes about three feet ahead on the trail,” says Hadfield.
Vary Your Pace
Mix in some faster running to keep things interesting and enhance your fitness. Hadfield suggests the “negative-split run” as a good way to start speedwork. Pick an out-and-back route. Run for, say, 20 minutes, then turn around and try to cut one or two minutes from that time coming back. You can also incorporate faster running into your normal routes by dividing some runs into five-minute segments, says Hadfield. Run the first one or two minutes of each segment at a pace that is noticeably faster than regular training pace, then ease back for the remainder of the five minutes. Repeat until you complete your run.
Experiment
Simple logistical changes to your regular running routine can help keep your enthusiasm high, says Hadfield. Do you always run alone? Start running with a friend, or join a local running club. If you normally run in silence, try running with an iPod. Instead of always running from your front door, occasionally drive to a nice park or beach for a change of scenery.
Winter Weight Loss
When winter is here, you know it’s also Clementine season. These tiny juicy little fruits are available from November to February. And although they’re small, they pack a big punch. Just one of them contains about 60
percent of the daily recommended value for vitamin C. They also contain B
vitamins and potassium, which is important to keep your electrolyte levels balanced. All that for just 35 calories!
When you’re shopping for Clementines, look for those with a bright orange color, and with a skin that feels slightly loose—it’ll be easier to peel.
Of course avoid any with any bruises or broken skin. You can store them either on your counter for about a week, or in the refrigerator for up to two weeks.
Clementines are of course great for snacking because they’re perfectly portion controlled. They’re also delicious added to salads, or use them to make a healthy dessert. Try this: Just melt some dark chocolate and dip the Clementines. It’s delicious.
Holidays are often synonymous with weight gain—especially if you overindulge during the festivities. Less training and lower mileage also causes surprising changes in the body that make it even more difficult to keep the weight off. Here’s how to navigate Noel: the joyful and food-filled season.
You’re Hungry!
Running less can actually make you hungrier. Studies show when lab animals stop running, they eat more than before starting exercise.
Detraining may cause metabolic shifts (in hormones or enzymes, for example) that boost appetite, though this needs more research. The body may also be trying to restore energy reserves.
So Eat Breakfast
Skipping it will make you ravenously hungry, prompting you to overeat.
Avoid long stretches of time without eating to keep your appetite under control. To curb cravings, run before holiday meals; research shows exercise blunts your appetite for at least an hour.
You’re Gaining Fat!
Eating more than your body needs causes a spike in levels of fat-producing enzymes, prompting your body to store those extra calories as fat. In one research study, women swimmers took a two-month lay-off from intense workouts, during which time they cut back on calories but still ate more than they could burn, resulting in nearly a 10-pound gain of body fat.
So Keep Exercising
You’re running less but you need to keep burning calories to avoid putting on fat. So try something new, like aerobics or a cycling class. Treat yourself
to new strength-training equipment, and squeeze in walk breaks whenever possible to keep burning calories.
Your Cholesterol Rises!
Male marathoners who dramatically cut back on mileage during a two-month period experienced a sharp rise in the levels of circulating fats, or triglycerides. Levels of artery-clogging LDL also rose during this period, suggesting that detraining could have a negative effect on heart health.
So Cut Back on Fat
It may not be easy during pecan-pie season, but eating fewer unhealthy, fatty foods will keep triglyceride and LDL levels (and your weight) in a healthy range. Aim to reduce heart-troubling saturated fat—found in cheesy, creamy, and buttery dishes.
Cut calories and fat—without feeling deprived
Cocktails
Instead of: Traditional mixers and juices loaded with sugary calories Have This: Alcohol mixed with flavor-infused sparkling water Calories Saved: 50 to 100 calories per drink
Appetizers
Instead of: Cream-cheese filled wraps and mini meatballs Have This: Raw vegetables, hummus, and a small handful of nuts Calories Saved: 300 calories per appetizer plate Buffet
Instead of: Loading up on high-fat sides, and getting seconds Have This: Reserve one third of your plate for a sampling of each side Calories Saved: 500-plus calories per dinner plate Dessert
Instead of: Having one of each kind of dessert Have This: Two or three samples of one-of-a-kind sweets Calories Saved: 100 to 200 calories per dessert
WEIGHT LOSS
Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10
to 15 foods. This isn’t such a bad thing, as long as you’re taking home the right foods—ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu.
Add to Your Cart: Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E
found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.
Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they’ll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.
Add to Your Cart: Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you’ll also get about 30 percent of the daily value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and lutein, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don’t worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.
Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.
Add to Your Cart: Sweet Potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.
There are even new sweet potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.
Add to your diet: Sweet potatoes can be baked, boiled, or microwaved.
You can fill them with bean chile, low-fat cheese, and your favorite toppings, or you can incorporate them into stews and soups. Baked as wedges or disks, sweet potatoes make delicious oven fries. Don’t store sweet potatoes in the fridge because they will lose their flavor. Instead, stash them in a cool, dark place, and they should keep for about two weeks.
Add to Your Cart: Whole-Grain Cereal with Protein Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that’s 40 percent of the DV) and is loaded with heart-healthy phytonutrients. It also contains soy grits, supplying 13 grams of protein per serving. If you pour on a cup of milk or soymilk, you’ll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature’s Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.
Add to your diet: Of course whole-grain cereal is excellent for breakfast
—a meal you don’t want to skip since research indicates that those who eat breakfast are healthier, trimmer, and can manage their weight better than non-breakfast eaters. Cereal also makes a great postrun recovery meal with its mix of carbohydrates and protein. Or you can sprinkle whole-grain cereal on top of your yogurt, use it to add crunch to casseroles, or tote it along in a zip bag.
Add to Your Cart: Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C
supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit’s antioxidant powers also come from the compound hesperidin found in the thin orange-colored layer of the fruit’s skin (the zest). Hesperidin has been shown to help lower cholesterol levels and high blood pressure as well.
Add to your diet: Add orange sections to fruit and green salads, or use the orange juice and pulp for sauces to top chicken, pork, or fish. And to benefit from the antioxidant hesperidin, use the orange zest in baking and cooking. Select firm, heavy oranges, and store them in the fridge for up to
three weeks. Orange zest can be stored dried in a glass jar for about a week if kept in a cool place.
Add to Your Cart: Canned Black Beans
One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folic acid, a B vitamin that plays a key role in heart health and circulation. Black beans also contain antioxidants, and researchers theorize that this fiber-folic acid-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. In addition, black beans and other legumes are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy.
Add to your diet: For a quick, hearty soup, open a can of black beans and pour into chicken or vegetable stock along with frozen mixed veggies and your favorite seasonings. Mash beans with salsa for an instant dip for cut veggies, or spread onto a whole-wheat tortilla for a great recovery meal.
Add beans to cooked pasta or rice for extra fiber and protein.
Add to Your Cart: Mixed Salad Greens
Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mâche. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer’s, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. You can usually buy mixed greens in bulk or prewashed in bags.
Add to your diet: Toss a mixed green salad with tomato, cucumber, scallions, and an olive oil-based dressing (the fat from the oil helps your body absorb the phytonutrients). You can also stuff mixed greens in your sandwiches, wraps, and tacos. Or place them in a heated skillet, toss lightly
until wilted, and use as a bed for grilled salmon, chicken, or lean meat.
Greens store best in a salad spinner or the crisper drawer in your fridge for up to six days. Just don’t drench them in water or they won’t keep as long.
Add to Your Cart: Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body’s inflammation response, a bodily function that, when disturbed, appears to be linked to many diseases including asthma. A recent study showed that people with exercise-induced asthma saw an improvement in symptoms after three weeks of eating more fish oil. If you’ve been limiting seafood due to possible mercury or PCB
contamination, simply aim for a variety of farm-raised and wild salmon for maximum health benefits.
Add to your diet: Bake, grill, or poach salmon with fresh herbs and citrus zest. Gauge cooking time by allotting 10 minutes for every inch of fish (steaks or fillets). Salmon should flake when done. Precooked (leftover) or canned salmon is great in salads, tossed into pasta, stirred into soups, or on top of pizza. Fresh fish keeps one to two days in the fridge, or you can freeze it in a tightly sealed container for about four to five months.
Add to Your Cart: Whole-Grain Bread
Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving. Whole-grain bread may also help weight-conscious runners. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Whole-grain eaters also have a 38 percent lower risk of suffering from metabolic syndrome, which is characterized by belly fat, low levels of good cholesterol, and high blood sugar levels. All this raises the risk for heart disease and cancer.
Add to your diet: Bread is versatile, portable, and ready to eat right out of the wrapper. Spread with peanut butter or stuff with your favorite sandwich fillings and plenty of sliced veggies for a one-handed recovery meal. Coat with a beaten egg for French toast, or use as layers or crumbled in a casserole. Just be sure the label says 100 percent whole grain (all the grains and flours included in the ingredients should be listed as whole, not milled or refined). And don’t just stick with the popular 100 percent whole-wheat breads. Try different varieties of whole grains such as barley, buckwheat, bulgur, rye, or oat.
Add to Your Cart: Frozen Stir-fry Vegetables
Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage.
Most ready-to-use stir-fry veggie combos offer a potent mix of antioxidants by including red and yellow peppers, onions, bok choy, and soy beans. And frozen vegetable mixes save lots of prepping time but still provide the same nutrition as their fresh counterparts.
Add to your diet: Dump the frozen vegetables right into a hot wok or skillet, add tofu, seafood, or meat, your favorite stir-fry sauce, and serve over brown rice. Or throw them into pasta water during the last few minutes of cooking, drain, and toss with a touch of olive oil. You can also mix the frozen veggies right into soups or stews at the end of cooking, or thaw them and add to casseroles. Vegetables store well in the freezer for about four months, so make sure to date your bags.
Add to Your Cart: Whole-Grain Pasta
Pasta has long been a runner’s best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores.
Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. And even better, pastas such as Barilla Plus offer whole-grain goodness along with heart-healthy omega-3 fats from ground flaxseed and added protein from a
special formula of ground lentils, whole grains, and egg whites to help with muscle repair and recovery.
Add to your diet: Pasta makes a complete one-pot meal—perfect for busy runners—when tossed with veggies, lean meat, seafood, or tofu. Or combine pasta with a light sauce, a bit of your favorite cheese, and turn it into a satisfying casserole.
Add to Your Cart: Chicken
Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half of a runner’s daily protein needs. Along with protein, chicken contains selenium—a trace element that helps protect muscles from the free-radical damage that can occur during exercise—and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer’s disease.
Add to your diet: Chicken’s versatility makes it perfect for runners with little time to cook. You can bake, broil, grill, or poach chicken in broth.
Leftover chicken works well on top of salads, mixed into pasta, or stuffed into sandwiches and burritos. Fresh chicken stores safely for two days in the fridge, but can be frozen for six months or more.
Add to Your Cart: Frozen Mixed Berries
The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins—a powerful group of antioxidants that may help stave off Alzheimer’s disease and some cancers. Anthocyanins may also assist with postrun recovery and muscle repair. Not bad for a fruit group that contains a mere 60 calories or so per cup. And remember: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat.
Add to your diet: Frozen berries make a great base for a smoothie and there’s no need to thaw them. Once thawed, eat them straight up or add to some vanilla yogurt with chopped nuts. Or liven up your hot or cold cereal with a big handful. You can also bake berries with a nutty topping of oatmeal, honey, and chopped almonds for a sweet treat after a long weekend run.
Add to Your Cart: Dark Chocolate
As a runner you deserve at least one indulgence—especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer, Mars, has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits.
Add to your diet: Besides the obvious (just eat it!), you can add dark chocolate to trail mix, dip it in peanut butter (my favorite), or combine it with fruit for an even greater antioxidant punch. Just keep track of the calories. Buy chocolate wrapped in small pieces to help with portion control.
Add to Your Cart: Low-fat Yogurt
Besides being a good source of protein and calcium (one cup provides 13
grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory
powers that can offer some relief to arthritis sufferers. Just look for the live-culture symbol on the yogurt carton.
Add to your diet: Low-fat yogurt is great topped with fruit, granola, or nuts, or used it as a base for smoothies. Plain yogurt can be mixed with diced cucumber and herbs like dill and spread over grilled tofu, chicken, fish, and other meats. Yogurt can also double as a salad dressing with vinegar and herbs. Or mix it with fresh salsa to stand in as a dip for veggies and baked chips.
RUNNER’S RECIPES FOR WEIGHT-LOSS
RESULTS
Losing weight has never tasted so good!
Appetizers
Avocado-Tomato Salsa
Easy to prepare, a salsa like this is a refreshing and delightful addition to chicken, fish, or vegetables.
2 tomatoes, diced
1/2 cup red onions, chopped
1/4 avocado, cubed
1 green chile pepper, seeded and chopped
2 tablespoons fresh parsley, snipped
1 tablespoon red wine vinegar
2 teaspoons lime peel, grated
1 teaspoon lime juice
1/4 teaspoons ground cumin
Combine tomatoes, onions, avocado, peppers, parsley, vinegar, lime peel, juice, and cumin. Let stand for 15 minutes before serving.
Servings: 6
Per serving: 32 calories, 1 g protein, 5 g carbohydrates, 1 g fiber, 0 g cholesterol, 7 mg sodium, 2 g fat
Citrus Fruit Bowl
Great as a dessert too!
4 medium navel oranges
1/3 cup dried sweetened cranberries
Fresh mint leaves (optional)
Cut off the peel and pith from the oranges and grapefruit. Working over a large bowl, cut out the sections of fruit from between the membranes, letting the sections fall into the bowl. Squeeze the juice from the membranes over the fruit; discard the membranes. Add the cranberries and stir to combine. Garnish with the mint, if using.
Servings: 6
Per serving: 100 calories, 1 g protein, 25 g carbohydrates, 4 g fiber, 0 g cholesterol, 0 mg sodium, 0 g fat
Creamy Onion-Pepper Dip
A nutritious, low-fat way to enhance your favorite crudités. Your body will benefit from this dip’s vitamins A and C.
1 red onion, chopped
2 teaspoons olive oil
3/4 cup canned roasted red peppers, chopped
3 ounces fat-free cream cheese
6 tablespoons nonfat plain yogurt
2 tablespoons fat-free Italian dressing
In a small, nonstick skillet over medium-high heat, cook the onion in the oil until very tender, 6 to 8 minutes. In a food processor, mix the onion, peppers, cream cheese, yogurt, and Italian dressing until smooth. Cover and refrigerate for at least 1 hour before serving.
Servings: 8
Per serving: 41 calories, 2 g protein, 5 g carbohydrates, 0 g fiber, 1 g cholesterol, 187 mg sodium, 1 g fat
Entrees
Chicken and Vegetable Stew
Hearty stew meets healthy ingredients!
1 pound chicken breasts, boneless, skinless, cut into 2-inch (5-cm) pieces 3 tablespoons flour
2 zucchini, thinly sliced
8 ounces carrots, thinly sliced
1 onion, thinly sliced
2 tablespoons fresh parsley, snipped
1 teaspoon canola oil
1 teaspoon black pepper
3/4 cup fat-free chicken broth
3/4 cup skim milk
Heat oven to 400°F (200°C). Coat chicken with flour. Place chicken in a casserole. Add zucchini, carrots, onion, parsley, oil, and pepper. Bake uncovered, stirring once, for 20 minutes. Stir in broth and milk. Cover and cook until sauce is hot and chicken is tender and cooked through, 6 to 8
minutes.
Servings: 4
Per serving: 229 calories, 32 g protein, 18 g carbohydrates, 4 g fiber, 67 g cholesterol, 154 mg sodium, 3 g fat
Curried Chicken Salad Sandwich with Cranberries and Pine Nuts
3 cups skinless chicken breast, shredded
3 tablespoons dried cranberries
3 tablespoons toasted pine nuts
1 cup apple with peel, chopped
1/4 cup light mayonnaise
1/4 cup fat-free sour cream
1 tablespoon honey mustard
1 teaspoon ground curry
2 cups spring greens or fresh spinach
8 slices multigrain, whole-wheat, or sourdough bread, or 4 whole-wheat pita pockets
Add chicken, cranberries, pine nuts, and chopped apple to a large mixing bowl and toss together. In another bowl, whisk together mayonnaise, sour cream, honey mustard, and curry until blended and smooth. Spoon dressing over the chicken mixture and toss to blend. Place cup of greens on the bottom slice of each sandwich; top with 1 cup of chicken salad per sandwich. Place the second slice of bread on top. If using pita, cut each pita pocket in half and fill each with half a cup of lettuce and half a cup of the chicken mixture. Makes four sandwiches.
Fish Fillets with Lemon Sauce
1 pound thin fish fillets, such as sole, halibut, or flounder 11/2 cups Italian-style bread crumbs
11/2 teaspoons ground sage
2 teaspoons Old Bay
2 large eggs
2 teaspoons water
4 teaspoons extra-virgin olive oil
2 tablespoons lemon curd
2 tablespoons whole milk
2 cups steamed brown rice
2 cups steamed broccoli
Pat fish fillets dry with paper towels. Set aside. Mix together bread crumbs, sage, and Old Bay. Mix eggs and water in another bowl. Heat olive oil in frying pan over medium-high heat. Dip fillets in the egg mixture, then coat in crumb mixture. Place fish in skillet. Coat the tops of fish with olive oil spray. Flip fillets when brown (about four minutes); brown other side for three minutes. Remove and keep warm. In a small saucepan, gently boil lemon curd and milk over medium heat, stirring frequently. When it forms a slightly thickened sauce, remove from heat (about a minute). Serve the fish
over a cup of brown rice, topped with a tablespoon of sauce and a side of broccoli. Serves four.
Low-Fat Count Monte Cristo
An infamous calorie bomb, slimmed down.
1/4 cup egg substitute
1/4 cup fat-free milk
1 teaspoon black pepper
1 slice cooked turkey breast
1 slice reduced-fat deli ham
1 slice reduced-fat Swiss cheese
2 slices whole grain bread
Cooking spray
Mix egg substitute, milk, and pepper in a shallow dish. Place the turkey, ham, and cheese between the bread slices. Dip both sides of the sandwich into the egg-substitute mixture. Coat a large nonstick skillet with cooking spray and put the sandwich in it over medium heat. Cook for 3 minutes on each side or until golden.
If desired, sprinkle with powdered sugar and serve with strawberry jam.
Servings: 1
Per serving: 334 calories, 23 g protein, 50 g carbohydrates, 10 g fiber, 820 mg sodium, 6 g fat Meat-and-Grain Burger
By combining ground meat with cooked whole grains, you can create a burger that’s moist, flavorful, and high in fiber with less unhealthy saturated fat.
1 pound fresh spinach leaves
1 pound ground chicken or turkey thighs, beef chuck or sirloin, pork or lamb shoulder
1 small onion, finely chopped
2 cloves garlic, finely chopped
Pinch cayenne
Salt and freshly ground black pepper
1 egg
2 cups soaked, drained bulgur, or any cooked grains, such as cracked wheat, steel-cut oats, or whole-wheat couscous
Boil a large pot of salted water; fill another bowl with ice water. Put spinach in boiling water for 30 seconds. Drain and plunge into ice water. Drain again, squeezing to dry, then roughly chop. Put spinach into a bowl. Add ground meat, onion, garlic, cumin, and cayenne. Sprinkle with salt and pepper. Add egg and grains. Mix until combined. Shape into burgers. Grill on medium heat, about four minutes per side. (Alternatively, place burgers on a rimmed, greased baking sheet. Transfer to an oven. Roast at 400°F
until firm and browned, about 20 to 30 minutes. Turn once or twice.) Put burger in a bun and add salsa or your favorite toppings.
Servings: 6
Per serving: 209 calories, 18 g protein, 21 g carbohydrates, 7 g fiber, 375 mg sodium, 2 g fat Side Dishes
Baked Barley with Mushroom and Carrots
1 tablespoon butter
3 large carrots, halved lengthwise and thinly sliced 1 large onion, halved and thinly sliced
11/4 cup vegetable or chicken broth
11 ounces cremini, baby portobello, or white button mushrooms, sliced 2 cups water
1 cup pearl barley
1 teaspoon dried thyme, crushed
1/2 teaspoon salt
1/4 teaspoon black pepper, freshly ground
Preheat the oven to 350°F. Melt the butter in an ovenproof Dutch oven over medium-high heat. Add the carrots, onion, and 1 tablespoon of the broth.
Cook, stirring frequently, for 8 minutes, or until tender, adding another 1
tablespoon broth halfway through cooking. Add the mushrooms and 2
tablespoons of the remaining broth and cook, stirring frequently, for 4
minutes, or until tender. Stir in the remaining 1 cup broth, the water, barley, thyme, salt, and pepper. Bring to a boil over high heat. Cover the pot and place in the oven. Bake for 45 minutes, or until the barley is tender and the liquid is absorbed.
Servings: 6
Per serving: 176 calories, 7 g protein, 33 g carbohydrates, 8 g fiber, 5 g cholesterol, 392 mg sodium, 3 g fat
Cilantro and Tomato Rice
Substantial enough to be a meatless meal
1 cup short-grain brown rice
2 cup water
1/2 teaspoons salt
1 pound tomatoes, coarsely chopped
1/3 cup fresh cilantro, chopped
1 tablespoon extra-virgin olive oil
1 tablespoons lime juice or lemon juice
1 clove garlic, minced
1 teaspoon ground cumin
1/4 teaspoon black pepper, freshly ground
1 can (14—19 ounces) chickpeas, rinsed and drained
1/4 cup slivered almonds, toasted
Place the rice, water, and 1/4 teaspoon of the salt in a medium saucepan.
Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 50 minutes, or until the rice is tender and the liquid is absorbed.
Meanwhile, in a medium bowl, combine the tomatoes, cilantro, oil, lime juice or lemon juice, garlic, cumin, pepper, and the remaining 1/4 teaspoon
salt. Cover and let stand at room temperature. Stir in the rice and chickpeas and top with the almonds.
Servings: 4
Per serving: 405 calories, 12 g protein, 8 g carbohydrates, 10 g fiber, 0 g cholesterol, 472 mg sodium, 11 g fat
Green Bean and Red Pepper Salad
Take an ordinary green bean to a new level of healthy taste.
2 pounds green beans, steamed and chilled
1 small cucumber, seeded and julienned
1 red onion, chopped
1 sweet red pepper, diced
3 cloves garlic, minced
1/4 cup reduced-fat chicken broth
1/4 cup red wine vinegar
2 tablespoons water
1 tablespoon sugar
1 tablespoon olive oil
In a large bowl, combine the beans and cucumbers. In a small skillet, sauté the onion, red pepper, and garlic in the broth until tender but not browned.
Stir in the vinegar, water, and sugar, and simmer 2 minutes, stirring until the sugar is dissolved. Whisk in the oil. Spoon the onion and vinegar dressing over the bean mixture. Serve immediately.
Servings: 12
Per serving: 46 calories, 2 g protein, 8 g carbohydrates, 3 g fiber, 0 g cholesterol, 7 mg sodium, 1 g fat
Desserts
Melon Mango Breakfast Smoothie
3/4 cup frozen mango chunks
1/2 cup frozen or fresh banana slices 1/2 cup cantaloupe, diced
1/3 cup low-fat vanilla yogurt
1/4 cup vanilla soymilk (or low-fat milk with teaspoon vanilla) 1/4 cup low-fat granola for topping
Place all of the ingredients except granola in a food processor or blender and puree until thick and smooth. Spoon into a dish or glass and sprinkle granola over the top. Serves one.
Chocolate Brownies
When only a cakelike brownie will do, give these squares a whirl. They’re light. They’re tender. They’re just what your taste buds crave.
2/3 cup unbleached all-purpose flour
2/3 cup granulated sugar
1/3 cup unsweetened cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt
2/3 cup fat-free evaporated milk
1/3 cup butter, melted
1 egg
11/2 teaspoon vanilla extract
Confectioners’ sugar, for dusting
Preheat the oven to 350°F (180°C). Grease an 8 inch x 8 inch (20 x 20-cm) baking pan. In a medium bowl, combine the flour, granulated sugar, cocoa powder, baking powder, and salt. In another bowl, combine the milk, butter, egg, and vanilla extract. Stir in the flour mixture. Spread into the greased pan. Bake for 30 minutes, or until a wooden pick inserted in the center comes out clean. Cool in the pan on a rack. Dust with confectioners’ sugar.
Servings: 16
Per serving: 104 calories, 2 g protein, 15 g carbohydrates, 1 g fiber, 24 g cholesterol, 122 mg sodium, 4 g fat
Angel Cake with Chocolate Sauce
Flavored with orange zest and also with orange-flower water (available at many liquor stores, pharmacies, and Indian or Near Eastern grocery stores), this cloudlike cake is perfect for weight loss and satisfying chocolate cravings.
1 cup cake flour (sifted 3 times)
11/2 cup sugar, divided
12 large egg whites, at room temperature
1 tablespoon orange-flower water
1/2 teaspoon vanilla extract
1/2 teaspoon cream of tartar
1/4 teaspoon salt
1 tablespoon grated orange zest
Chocolate sauce
1/4 cup fresh orange juice
1/4 cup water
1/2 cup unsweetened cocoa powder
Topping
Orange slices
Preheat the oven to 350°F (180°C).
To make the cake: In a small bowl, whisk together the cake flour and 1/2
cup (125 mL) of the sugar; set aside. In a large bowl, with an electric mixer at medium speed, beat the egg whites, orange-flower water, vanilla, cream of tartar, and salt until soft peaks form. With the mixer at medium-high speed, slowly add the remaining 1 cup (250 mL) sugar, 1 tablespoon (15
mL) at a time, continuing to beat until the whites are stiff but not dry.
Gently fold the reserved flour-sugar mixture into the egg whites, then fold in the orange zest. Pour the batter into a 10-inch (4-L) tube pan and run a knife through the batter to remove any air bubbles. Bake for 30 minutes, or until the top springs back when lightly touched and a cake tester or toothpick inserted in the center comes out clean. Remove the cake from the oven and invert on a wire rack. Let cool in this position until the pan is no longer hot. To remove the cake, run a sharp, thin-bladed knife around the sides and inner tube of the pan. Lift the cake out of the pan, then remove the bottom of the pan. Place the cake on a serving plate.
To make the sauce: In small saucepan, combine the sugar, orange juice, and water, and bring to a boil over medium-high heat. Reduce the heat to low and whisk in the cocoa powder until smooth. If desired, top the whole cake with orange slices before cutting. Serve with the chocolate sauce.
Servings: 8
Per serving: 262 calories, 7 g protein, 59 g carbohydrates, 2 g fiber, 0 g cholesterol, 157 mg sodium, 1 g fat
Chocolate Walnut Biscotti
A robust version of thin commercial chocolate chip cookies.
1/4 cup walnuts, chopped
1 c unbleached flour
1/2 cup sugar
1/4 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/4 teaspoons baking soda
1/4 teaspoon salt
1 egg
1 egg white
11/2 teaspoon vanilla
2 ounces bittersweet chocolate, chopped
Spread the walnuts on a pie plate and bake at 400°F (200°C) for 5 minutes, or until fragrant. Let cool. In a large bowl, combine the flour, sugar, cocoa, baking powder, baking soda, and salt. In a medium bowl, whisk together the egg, egg white, and vanilla. Add to the flour mixture and stir until smooth.
Stir in the chocolate and walnuts. Coat an 11 X 7-inch (2-L) or a 9 x 9-inch (2.5-L) baking pan with no-stick spray. Press the dough into the prepared pan. Bake at 350°F (180°C) for 25 minutes, or until firm. Immediately cut into 30 fingers. Cool before serving.
Servings: 30
Per serving: 50 calories, 1 g protein, 9 g carbohydrates, 0 g fiber, 7 g cholesterol, 43 mg sodium, 1 g fat
“Runner’s Guide to Weight Loss” by Leslie Goldman, April 2009.
http://www.runnersworld.com/article/0,7120,s6-242-304--13089-0,00.html
“The Golden Rules of Weight Loss” by Sarah Lorge Butler, April 2011.
http://www.runnersworld.com/article/0,7120,s6-242-304--13860-2-1X2X3X4X5-6,00.html
“5 Tips to Keep Calories in Check” by Joanna Golub, April 2011.
http://www.runnersworld.com/article/0,7120,s6-242-304-312-13928-0,00.html
“Can You Really Boost Your Metabolism?” by Amby Burfoot, August 2004.
http://www.runnersworld.com/article/0,7120,s6-242-304--7753-0,00.html
“Boost the Burn” by Sarah Lorge Butler, April 2011.
http://www.runnersworld.com/article/0,7120,s6-242-304-311-13862-0,00.html
“Want to Run Fast? Run Uphill” by Marc Bloom, August 21, 2007.
http://www.runnersworld.com/article/0,7120,s6-238-263--12079-2-1-2,00.html
“So Inclined” by John Hanc, July 2010
http://www.runnersworld.com/article/0,7120,s6-238-263--13520-2-1-2,00.html
“Mix up Your Routines with New Types of Workouts” by Leslie Goldman, April 2009.
http://www.runnersworld.com/article/0,7120,s6-242-304--13087-0,00.html
“A Core Workout” by Dimity McDowell, July 7, 2008.
http://www.runnersworld.com/article/0,7120,s6-238-263-266-12756-0,00.html
“Keep it Cool” by Liz Applegate, August 2011.
http://www.runnersworld.com/article/0,7120,s6-242-300--14023-0,00.html
“The Perfect Fall Training Guide” by Jenny Hadfield, October 16, 2007.
http://www.runnersworld.com/article/0,7120,s6-238-267--12198-2-1X2X3-3,00.html
“Eat this Now: Winter” by Joanna Golub, March 2011.
http://www.runnersworld.com/article/0,7120,s6-242-304-312-13843-0,00.html
“No Gain” by Liz Applegate, September 2010.
http://www.runnersworld.com/article/0,7120,s6-242-304--13767-0,00.html
“Best Foods for Runners” by Liz Applegate, September 6, 2006.
http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html
This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.
The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor.
As with all exercise and dietary programs, you should get your doctor’s approval before beginning.
Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.
Internet addresses and telephone numbers given in this book were accurate at the time it went to press.
This book was electronically produced by Rodale, Inc. in September 2011.
© 2011 by Rodale Inc.
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.
This original electronic book is part of the Runner’s World Essential Guide series.
Runner’s World is a registered trademark of Rodale Inc.
Cover Photography by Michael Darter
Book design by Chris Rhoads
ISBN 978-1-60961-413-3
For more information, visit www.rodalebooks.com and www.runnersworld.com
