Nutrition & Weight Loss: Weight Loss
Lessons on Weight Loss
Most people who have lost weight (and kept it off) adopted these five habits. It'll be your loss if you adopt them, too.
By Liz Applegate Ph.D.
When it comes to dieting, everyone wants to be a loser. But only 10 percent of people who manage to drop pounds also manage never to see them again. The good news is that as a runner, you already have a head start in joining this enviable club.For the past dozen years, researchers Rena Wing, Ph.D., and James Hill, Ph.D., have meticulously tracked about 6,000 people who have met the minimum requirements to participate in their National Weight Control Registry: They must have lost at least 30 pounds and maintained that for at least a year. (The average is 70 pounds off and for six years.)The successful losers didn't turn to wacky eating plans, fad diets, or extreme measures like gastric-bypass surgery. Instead, what worked was common sense-they modified their diet and increased their physical activity to change their caloric balance. Whether you're consciously trying to drop five pounds or 70-or just looking to stay in top form-following these five key habits of NWCR participants will make you a big-time loser and a better runner.Keep Up the Carbs You won't find NWCR folks on a high-protein diet. Most successful losers get about 49 percent or more of the calories from carbs, about 29 percent from fat, and the remainder from protein. This makes sense for runners, as you need the carbs to fuel your workouts. The key is selecting the right carbs-foods rich in fiber, like grains, beans, fruits, and veggies. Fiber helps dieters by providing a sense of fullness. Even better, research shows that a diet that includes 34 or more grams of fiber daily actually drops the number of calories your body takes up from your food. Over a year's time, this could equal a 10-pound weight loss. Action planDivide and conquer your dinnerware. Carbohydrate-rich foods should make up about three quarters of your plate, with protein sources making up the rest. Go with the whole grains. Multigrain breads, whole-grain pasta, and brown rice all have higher fiber than the alternatives. Read labels. Select foods that supply no more than 30 fat calories for every 100. Take Good Notes Most dieters typically stop bothering to write down what they eat after a few months of weight loss. But many NWCR participants, like runners logging miles and times, have kept a food diary for years, taking measurements and noting precise portions and calorie counts. This allows them to respond quickly to changes in their eating patterns, says Wing. The bonus for runners is that, combined with a training log, a food diary can help determine the crucial connection between eating and energy-like how a late-afternoon snack of fruit and a handful of trail mix might affect your performance on an after-work run.Action planWrite down what you eat, with serving sizes, for three days; tally up the calories (calorie-count.com is a good source). For weight loss, your intake should be about 12 to 14 daily calories to every pound of your body weight.Review your three-day food log and decide which foods you could pare down, with the goal of saving 100 or more calories daily.With a set of measuring cups, compare how much you serve yourself to the suggested serving size. The discrepancy can be shocking. A serving of pasta or rice, for example, should be 1/2 cup, about the size of a computer mouse. (Runners need six to seven servings daily.) Become a Morning PersonIn one study, 78 percent of NWCR participants reported eating breakfast every day-a habit that may help curb appetite later in the day. Research shows that breakfast eaters, especially those who start the day with cereals (a natural for fiber), have a lower body mass index than those who skip the morning meal. Plus, protein often appears in breakfast foods in its proper proportion for sating appetite. Eating in the a.m. is particularly important for runners who work out in the morning, since it helps restock drained glycogen stores, along with supplying a variety of vitamins, minerals, and protein needed for recovery and good health. Action planSit down for breakfast. Allow yourself time to eat a bowl of fiber-dense cereal with skim milk topped with fruit before heading off to work.Or take it with you. Stock up on easy-to-transport healthy food like peanut butter on whole grain toast or banana, cereal, and yogurt packed the night before, should you end up in a rush out the door. Always include a protein source-eggs, cottage cheese, yogurt, lean meat-which helps curb your appetite later in the day.Weigh InRoutinely stepping on the scale and checking body weight is another key way NWCR participants stay on the losing side. To keep that routine from becoming obsessive, don't weigh yourself more than once a week. (You might want to forgo the scale at home to resist temptation.) There are normal weight fluctuations throughout the day-especially for runners around workouts-of anywhere from a pound to 10 pounds, depending on how much fluid you've consumed. To keep an accurate gauge, weigh yourself on the same day of the week, at the same time, say, Saturday morning before your run when you're well hydrated. Action planOnce every two or three weeks, step on a scale at your gym or a medical center, perhaps with your running partner as witness; this creates a ritual that you're apt to treat with more respect than if you were at home. Log this weight in your running journal and track how your workout performance and weight compare. If you once fit into a pair of jeans that are now too snug, use them as motivation during your weight-loss phase-then as celebration of success.Keep Moving You know as a runner that burning calories tips the scales in your favor. So it comes as no surprise that NWCR participants are steadfast with their exercise. "The average person in the registry is burning about 2,800 calories a week in activity," says Wing. Last year, the USDA established 60 to 90 minutes as the recommended daily physical activity for those trying to maintain weight loss. Research shows that people who exercise daily on average weigh less than sedentary folks but eat more.Action planDecide when your run and other workouts will fit into your week ahead, and stick with the plan, period.Incorporate more routine physical activity by walking or riding a bike to do errands. USDA Dietary Guidelines say that increments of at least 10 minutes throughout the day contribute to the 60-minute total.On your nonrunning days, get that hour of exercise in, ideally in a way that stimulates your mind or body differently than running: play in the park with your kids, try a yoga class, or take a brisk walk at lunchtime. Even cleaning out your garage counts, as long as you keep moving.

Today was a big 18!!
My mom watched the girls for me at the house while I ran.
I sweat so much that I was down to vb spandex and running bra when I finished because my clothes were weighing me down.
I read over 100 pages in Breaking dawn and listened to over 20 songs on the ipod
My feet are burning right now (4 hours later)
My legs feel a little tight
I drank 3 full water bottles (48 oz each....so over a gallon of water) this is during the run
7:23 minute miles
Last song I listened to: Jordin Sparks "One Step at a Time"
Took me 2:12:50 minutes to complete
Will I do it again.... 20 is on my list next.... when..... hopefully by next Thursday I will be fully recovered.

Sick Days

Monday workout:
13 miles
7:36 min miles
Treadmill of La Fitness
Tuesday Workout:
8 miles
58:38 minutes
7:20 min miles
Treadmill of La Fitness

A Few things to do/not to do before a run...
Do make sure you are hydrated, drinking plenty of water, but...
Do Not overhydrate. It is hard to tell the difference at first, but once you get to know your body it comes easier.
DO Not eat a large meal before a long run, or even just a short run
Do prepare yourself mentally for the amount of miles your run will be

I had some definite struggles this week when I forgot these simple probably common sense things for running. I have also been sick.... just a cold, but it has really effected me. I was planning to do 18 miles on Monday, but #1 I wasn't properly hydrated, #2 not prepared mentally, and #3 I was sick and felt unable to continue after 13 miles. The second run I did was right after eating a big dinner (tacos). Not too bad during the run but the last 2 miles were tough and I felt like pucking in the parking lot on the way out. Luckily I didn't, but I probably would have felt better.

I feel like I haven't ran in a week

I feel like I haven't ran in a week, but really I just took a break yesterday. I was planning to anyway since I have already ran 32 miles this week (mon-wed) so thursday needed to be a rest day, but I was sick so it was even more of a reason to take a break. Now I still don't feel good today and I haven't been able to get to the gym because my girls are sick and I am not feeling well and I don't know if I will be able to make it to the gym, and now I am just feeling like it has been forever since I ran. Weird.

Mental

I believe running is very mental. On Monday the 16 mile run was very challenging for me mentally because I kept going back and forth between how many miles I was going to run. All these things going through my mind, I am too tired, the girls are probably bored in the kids club, I am not too tired, I can do it, I will just do 10 and do 16 tomorrow, this is taking too long...... and a billion others thoughts, but I pushed through and around 12 I decided that I was going to finish all 16 so that is when it got easier for me. It was like a burst of energy when I made the decision that I was going to finish 16 and do it fast so my kids weren't too mad. It felt absolutely great to finish. I can't wait to do 18 next week. Seriously it is a good feeling to do a long run, you feel like you can do anything after that.

Boring

Not bored of running, just bored reading my own running blog. Good thing I don't tell people about it so anyone else has to read it...
I ran at the gym today after dropping Shaun off at the airport and I needed to run because I needed to not think about the fact that he won't be home until late Friday night (next Friday)! This will be the longest we have been apart ever (besides the whole mission thing). I had a good run and my miles for the week are up to 40. What now??? I usually run between 31 and 36 a week and we still have Saturday which I am planning to run at least 4 miles.... What a great week. Now I just need to find someone to watch the girls while I run 16 sometime next week. Shaun would, but obviously can't....
Sometimes I feel like I am obsessed with running. I am always thinking about it and constantly planning my next run. I sometimes plan my whole day around when I will run... okay everyday is pretty much planned around that, but I do take breaks some days.

Great Workout

Well yesterday I decided to do my long run for the week since Shaun and his brothers wanted to play racketball at the gym and I hate doing my long runs at my house on the treadmill since it is extra hot in the den. I dropped off the girls in the kids center and got started around 5:15pm. Shaun picked up the girls and went home around 6:15 and I stayed to finish out the run. I did 14 this time. That is what I am up to now. Next week will be 16 then 18.... and so on. I printed out a training workout for a marathon off the internet for a 18 week training time and even though I made up my own workout training plan it ended up being pretty similar to the one I found. The longest run they have you do is 20 miles and that is 4 weeks before the race. I think that I will try to do 26 once, three weeks before because the reason I am doing this marathon is not only to do it, but I want to get a good time and qualify. Anyway... back to my 14 mile run... it took me an hour and 45 minutes. It wasn't brutal, but it got harder after the 10th mile. Luckily I had my Breaking Dawn book to keep me occupied during the run and not get too bored. Some girl started talking to me during my last 2 miles and I was able to talk with her without flying off the treadmill or running out of breath so I must be increasing my endurance.
Today I wasn't planning on doing a workout... taking a break sounded good today after feeling a little sore from the run last night, but then both girls fell asleep for a nap at the same time and I couldn't help myself. I ended up running at 7.7mph for .75 miles, then running at 9 mph for the last .25 of the mile, then doing 2 of the core workout exercises and repeating this for 4 miles. Then I ran the last 2 miles at 7.7mph with a .25 mile sprint at the end. This ended up being 6 miles in 45:45 7:38 minute miles, with a great core workout during. I also finished by doing the core workout exercises twice at the end. It was a great workout and I even got a shower and cleaned up a little before Keilah woke up and shortly after Brea woke up too.

Simple Core Workout

http://www.runnersworld.com/article/0,7120,s6-238-263-266-12756-0,00.html?cm_mmc=training-_-2008_08_12-_-training-_-QUICK%20FIX%3a%20Core%20Workout%20

I tried to just copy and paste this, but for some reason the pictures don't show up. This is the core workout I am going to try 2-3 times a week. Hopefully this helps.

Longer Runs

This week I realized (from lookig on my training log graph) that I haven't run less than 6 miles whenever I run (in this past month) and also that my longest run has been 10 miles every week for 4 weeks straight now. Yesturday I did 12 to break out of that. Today I did 8 and I will probably do 8 tomorrow and 10 Thursday so I can do less (prob 6) while I am in Utah on Saturday. Next week I will do 14 for a long run and every week I will just increase by 2 miles. By the begining of September I will do a 20 mile. I really need to be ready for this marathon. I have like 9 weeks left or something!

Why didn't I think of this before

Today I ran and used the incline on the treadmill. I ran a mile warm up and then 2 miles with 1.0 incline, then another mile without incline, then one with 2.0 incline, then one without, and the last mile was with 2.o inlince for half of it and the rest was no incline. It was a tough workout and I don't know why I didn't think of doing this before. It is fun because during the incline part I am feeling the burn but the thought of how much easier it feels to run without the incline after having incline makes me keep going. Hope that makes sense.
So I don't really plan on telling anyone about this blog I have created because it isn't really for anyone else, but myself. I just want to make a blog book of it to be able to remember what it was like training for the marathons. Also, no one really likes to hear me talk about all this training and such so it this is my place to do it. I am sure it is boring to most everyone since the majority of people that I know don't really even like running and think I am crazy for liking it so much.
The book I am reading is getting really inspirational. The girl, Kathy, is reading her brothers journal (he died of luekemia) and he talks about not having regrets. I have always liked the saying that we should live like we are dying, because really we are dying...eventually. Who knows when, or how soon, but it is important to get the most out of life now and take advantages of opportunities that we come accross. He also talks in his journal about how he thinks about life in a different way now that he knows he doesn't have much time and he feels like it has only taken him 16 years to figure things out that often take others 30 or 40 years. He is greatful that he knows he is going to die, he has a warning because he can think about things and plan for things unlike someone who is in a fatal car accident and is taken within minutes.
On a side note... Brea woke up when I was just about finished with my run and I let her sit on the other side of the room with toys, but she crawled all the way over to the treadmill and I had to end the run at 7 miles instead of 8. No big deal, it is just cute to see her so determined and able to crawl already. She will be 7 months on the 8th of August. She is such a big girl now!

warm water

It is sooooo hot in the den. I ran 10 miles yesterday and I did 8 today, but today was even harder because I think the heat in there is getting to me. I bring cold water bottles from the fridge in there and by the middle of my run they are not even cold anymore. It is almost the same as running outside I think. Well I have the fans blowing right at me so not exactly, but pretty darn close.
I am still reading the same book and I am getting close to finishing it right in time for the next Twilight series book to come out. Yeah :)

Haigler Hills

On Friday late afternoon I went for a run at Haigler creek on the road towards Young. The first 2 and a half-3 miles is uphill. Not really steep or anything, but a continual uphill trek I guess. After that it is a lot more flat and an easier run. Until right around 3 miles there is a downhill part that makes you want to turn around and go back just thinking about having to run up it. It was a going great so I told my dad I wanted to get out to 4 miles before turning around (he has a odometer on the quad). We turned around at 4 miles and that is when it started to rain, and then it started to pour. As I was going up the big hill it was almost hailing and it was windy so it actually hurt. It was all fun to be running in the rain until the uphill. That was when my dad pulled out his poncho and I hopped on his quad for a little ride up the rest of the hill. I started to feel guilty for not finishing my run so I stopped him shortly after getting on the quad and decided to tough it out. The down hill 3 miles is so worth it because it is a lot easier. It was still raining but it let up quite a bit. I was soaked, but it was worth it to have a beautiful run in the mountains.

The picture actually isn't where I ran, but it is Haigler... that was when we were riding quads.

8 uninterrupted

I ran on the treadmill for 8 miles today and I still had time to take a shower and type this post because the girls are still sleeping. I took them swimming right before nap time to ensure a good wipe out. I love the girls. The run was great. Easier than yesterday and I drank loads of water during the run. I weighed myself before and after and it didn't change much probably because of all the extra water I was drinking. I know I sweat quite a bit and I usually lose around 2 pounds after a run (of course it comes back....). I am really working hard to be in great shape for this marathon. Not only do I want to get a good time to qualify, but I want to shape up my body.

• Lose 10 pounds
• Gain more muscle tone all around

Wouldn't you think this would be an easy task when I am running so much.... well yes probably if I had a better diet. That is another thing I am working hard on.

So the run... I ran 8 miles in 60:57. I am still reading the same book and I didn't do any strength training in between. I am going out of town tomorrow (with the fam, to Haigler) so I plan to do a strength training workout tomorrow in the morning before we go. Then Friday and Saturday I get to do a hill run! Most likely it will be Saturday when Shaun will be there to follow me on the quad and push me through. I did it when we went up there with the Payne's and it was a killer workout. Not something I am used to since I don't run uphill or downhill and I usually run on a treadmill. It should be great!

6.7 miles

I used the treadmill at home today to give the girls a break from going to the gym. I had to start reading a different book today since I finished "no longer strangers" yesterday. 2nd time reading that book and it was just as good. I like a cheesy love story. This next one, "the secret journal of Brett Colton" will be just as good. I ran for 6.7 miles and had to stop because Brea Lynn woke up from the noisy doorbell. THe repair man for the dishwasher came and I had to answer the door in my sports bra and spandex since they will come in the house if you don't answer. SO embarrassing, but I didn't have a choice, the den is where the door is and I couldn't find clothes quick enough. I told him that now wasn't a good time and he would have to come back later since the girls were sleeping and I obviously was dripping with sweat since I was running in the den where it is a million degrees hotter than the rest of the house even with a fan blowing right on me. I think I lose at least 3 pounds from sweat every time I run in there. I also did push ups and some abs in between miles. It was a good work out today. 6.7 miles at 7:41 min mile pace.

11 weeks

My run at LA fitness today started out shakey only because I was worried about Keilah again. She doesn't like the kid center too much and if I even mention going to the "gym to play with kids" at home she screams and says no, then procedes to say "push" and actually push me. Aside from struggling with Keilah's dislike for my gym runs, I had to take a long break from running because we were in Mexico from Thursday to Sunday. I ran 10 miles in 1 hour 17:30 today which is 7:45 minute mile average. Not too bad, but I am training for the marathon in October and plan to run at least at 8:30 minutes mile average to qualify for the Boston marathon in April 2009.
While in Mexico I realized that I now have only 11 weeks until the marathon and I need to kick up my training to a higher level. I have a few new goals and things I want to accomplish to help me be in tip top shape and be healthy.

• Make time for one longer run a week
• eat more fruits and vegies everyday
• keep drinking lots of water before, after, and during my run
• add strength training at least 2 times a week
• try a different activity (swimming or biking) once a week or every other week
• run at least 30 miles a week

The plan is to keep a blog journal throughout the training experience so I can look back later and hopefully improve everytime. I plan to stick to all of my goals!