Tips from Runner's World on dropping weight

Some time today or tomorrow I'll post a new menu and grocery list. Probably late tonight or tomorrow since my hubby is home today. :)

This is from the January 2009 issue of Runner's Magazine. I've summarized it a little bit. To read the whole article, go HERE. It is geared towards runner (which is in the front of my mind right now) but you can use these ideas all across the board. It really comes down to a livable life plan.

The key to sticking to any resolution, is to set realistic, specific, and attainable goals, instead of one vague overarching idea-"lose weight"

Resolution: Eat Breakfast Every Morning
"A mistake a lot of people make, especially runners, is to skip breakfast to save on calories," says Madelyn Fernstrom, Ph.D., author of The Runner's Diet. Even if you don't feel hungry in the a.m., eating early kicks your metabolism into gear so you start to burn calories. It also curbs your appetite and sets the tone for a structured commitment to eating healthy all day. Try to eat between 150 and 300 calories for that first meal, and get a mix of carbs and protein (like an egg white omelet with toast) for both quick energy and long-lasting fullness.

Resolution: Plan to Eat
"Real life means planning," says Fernstrom. This means thinking ahead about what you're going to have for meals and snacks-during the week and on weekends-so that you have healthy ingredients on hand. That way you don't end up ordering takeout or going out to eat when you're tired and starving. Stock your freezer with precooked meat and pre-cut veggies for quick and healthy meals any night of the week.

Resolution: Take Notes
A study of nearly 1,700 participants by the Kaiser Permanente Center for Health Research found that people who keep daily food records lose twice the weight as those who don't. No fancy journal necessary-just jotting down "tuna on whole wheat" or texting yourself "In-N-Out cheeseburger" helps you reflect on your meals and find your weaknesses.

Resolution: Nix Late-Night Noshing
Do you eat "perfectly" all day only to scarf down ice cream and cookies at 9 p.m.? You may not be getting enough fuel when you need it. Ft. Myers, Florida-based sports nutritionist Barbara Lewin, R.D. says, "People are active earlier in the day but get most of their calories at dinner," she says. "That's going to affect your workout, your energy levels, and come evening, you'll be starving." Eating enough during meals and snacks throughout the day will keep your hunger level on an even keel and prevent overindulging later.

Resolution: Think Like an Athlete, Not a Dieter
Depriving yourself of calories will slow your metabolism and sap your energy, damaging your weight-loss and running efforts. Besides, diets don't work. While dieters tend to drop weight fast only to regain it, athletes need to focus on slow, steady weight loss. This will provide energy for training while bolstering your chance of keeping the weight off for good.

Eat Better
Don't sweat the occasional milk shake. A study found that 71% of successful resolvers said that slip-ups strengthened their efforts to stick to and meet their goals.