Wednesday, May 20, 2015

Losing weight while training for a race

Losing weight and running can be tricky, but it can be done with the right adjustments to your diet and knowing your numbers.  So let’s talk numbers:
  1. There are 3500 calories in 1 pound
  2. Healthy weight loss is 1-2lbs/week
  3. 1 mile = 100 calories burned

Step 1:  Determine your daily calorie goal
    To maintain your current weight: multiply your present weight by 13.  That number is how much you burn daily with a little light activity.  To lose a pound a week, you must create a 500 calorie deficit per day. Figure out your daily goal by eliminating calories and increasing the number you burn.

Step 2: Distributing your calories: 50% carbs, 25% protein and 25% fat.  
Healthy Choices for the following:
Carbs - apples, bananas, berries, raw greens, green peppers, green beans
Proteins - chicken, fish fillet, egg whites, lean beef or pork
Fats: olive oil, avocados, almonds, olives, pistachios

Caution food choices:
Carbs: corn, noodles, pretzels, popcorn
Protein: fat-free yogurt, sugar-free anything, low fat cheese, lunch meats
Fat: fat-free salad dressing, margarine

Step 3:  Establish your eating/running pattern
    You want to eat the majority of your carbs around when you are active.  So choose healthy carbs before and after runs and then fats and protein more throughout the day when you are more sedentary.  And don’t go too many hours without eating.  Use an app like My Fitness Pal to calculate calories each day.

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