Margie sent this to me... I like what it has to say : ) And again, I do most all of these already.. how cool! I love when i am doing things right : )
WEIGHT TRAINING
Setting realistic resolutions can help you shed pounds for the long run.
By Leslie Goldman Photographs by Ryan Snook
From the January 2009 issue of Runner's World It's the new year, and over the past few weeks you've spent way too much time at the dinner table and not nearly enough on the roads. What do you do? Resolve to lose weight, of course, and this year you mean it. But if you're like most people, by June you'll have forgotten your grand plans. After all, more than half of those who make New Year's resolutions end up breaking them.
"Many people come up with a goal of weight loss without an action plan," says University of Scranton psychology professor John C. Norcross, Ph.D., who has conducted research studies on resolutions. "We call that dreaming, not a New Year's resolution," he says.
The key to sticking to any resolution, says Norcross, is to set realistic, specific, and attainable
goals. Instead of one vague overarching idea-"lose weight"-set your sights on these five smaller, more achievable healthy eating resolutions. By June, the only thing you'll be breaking will be your 5-K PR-in a new (smaller) pair of running shorts.
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. According to the National Weight Control Registry, which tracks about 4,500 adults who have maintained a 30-pound weight loss for at least a year, 78 percent of successful losers eat breakfast regularly. Try to eat between 150 and 300 calories for that first meal, and get a mix of carbs and protein (like an egg white omelette 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. In fact, a study from the University of Arkansas found that the average restaurant diner underestimates his or her calorie count by up to 93 percent, so eating healthy at home can help keep off the pounds. On weekends, make a big pot of
soup that will last a few days, or grill up chicken and vegetables for multiple dinners. Stock your freezer with precooked meat and precut veggies for quick and healthy meals any night of the week.
Resolution: Take NotesA 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. Even if you don't think you can keep a food journal long-term, it can be helpful for some after just three days (make sure one day is a weekend). You'll find those hidden
calories (nibbling at your kid's unfinished lunch; snacking on cheese and crackers before dinner) and uncover mindless eating patterns (like always having chips when you watch Lost) that can contribute to weight gain.
Resolution: Nix Late-Night NoshingDo 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. Weight-conscious athletes often skimp on daytime calories, only to end up craving high-calorie foods late at night. Runners need to spread their calories out, says Ft. Myers, Florida-based sports nutritionist Barbara Lewin, R.D. "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 DieterYour friend who "works out" at aerobics twice a week might get away with a meager 1,200 calories a day; you, Runner, cannot. Depriving yourself of calories will slow your metabolism and sap your energy, damaging your weight-loss and running efforts. Besides, diets don't work: A July 2008 New England Journal of Medicine study set out to find whether a low-carb, low-fat, or Mediterranean diet worked best, and concluded that none were particularly effective. 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. And don't ditch carbs in an effort to get lean: Doing so will drain your glycogen supply (the energy in muscles derived from carbs), preventing you from running as long or hard as you want. Lewin kick-started a client's weight loss by adding a high-quality carb to every meal, plus high-carb snacks like whole-grain crackers and fruit. Her energy skyrocketed, her workouts improved, and she lost weight. Now that's a "diet" we can resolve to follow.
Eat BetterDon'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.
