Modern Athlete Magazine Issue 74, September 2015 | Page 36

Ma Nutrition

WEIGHT-LOSS

Now that winter has come to an end and summer
is approaching, it’s not just our clothing layers
we need to shed as the days get warmer, we also
need to shed our excess winter weight.
– BY Esmé Maré, Registered Dietician at Christine
Peters & Associates

W

e gain or lose weight when energy intake and expenditure are out of
balance. For example, when we consume a small amount of food and expend
a high amount of energy, such as with running, we will promote weight-loss.
When we consume a large amount of food and expend a small amount of
energy, such as when we stay warm indoors, not wanting to exercise, then
we will promote weight-gain. If we consume a moderate amount of food and
expend a moderate amount of energy, then we will maintain our current weight.
Achieving a healthy body weight should be the aim of any weight-loss goal. A
healthy body weight is a weight that promotes good eating habits, allows you
to participate in regular physical activity such as running, and a weight that is
acceptable to you and for your age. Here then are some tips on how to lose the
weight you gained during winter, including how to do it healthily and how to
keep it off whilst benefiting your running.
1. SET REALISTIC GOALS: An important part of any weight-loss plan is to
set realistic goals. It can be frustrating making gradual changes to the body,
but slower changes are much more effective in maintaining weight-loss over a
longer period of time. This will also preserve your lean muscle mass needed for
running. Remember, it takes time to adopt new eating habits. Aim for a weight
loss of 0.5 to 1kg per week.
2. NEVER GO SHOPPING HUNGRY: Plan your meals a week in advance. It’s
easier to stick to a plan when you only have healthy food and drinks in your house.
3. DON’T STARVE YOURSELF: Eat small, frequent meals every 2-3 hours to
avoid feelings of food deprivation and to keep your metabolism going, and this
will also ensure sustained energy levels. Starving yourself will slow down your
metabolism and you will find it difficult to run on low energy levels.
4. HAVE BREAKFAST: Eat a healthy breakfast within an hour of waking up to
jumpstart your metabolism and to promote weight-loss.

5. PLAN YOUR MEALS: Eat your meals and snacks only at set times in
one location. Do not eat while studying, working, driving or when watching
television. Don’t eat out of packets or take food straight from the fridge, rather
dish up food onto a plate and eat with utensils. This will help you to keep track
of how much you are eating and when you are feeling full.
6. USE SMALLER DISHES: Eat your meals out of smaller dishes so they
appear larger and you will eat less. The same can be done for drinks. Use a
slender glass for all drinks except water.
7. CHEW YOUR FOOD SLOWLY: Aim to take at least 20 minutes to complete
a full meal and stop immediately when you start feeling full. Store leftovers for
your next meal.
8. GO FOR COLOUR: To ensure that a variety of nutrients needed for a healthy
body are consumed, half of your plate should be colo \