Ready to get strong and slim? Use these tips to lose weight and look great in no time.
Curb your sweet tooth
Got a late-night sugar craving that just won't quit? "To satisfy your
sweet tooth without pushing yourself over the calorie edge, even in the
late night hours, think 'fruit first,'" says Jackie Newgent, RD, author
of The Big Green Cookbook. So resist that chocolate cake siren,
and instead enjoy a sliced apple with a tablespoon of nut butter (like
peanut or almond) or fresh fig halves spread with ricotta. Then sleep
sweet, knowing you're still on the right, healthy track.
Find the best fitness friend
A workout buddy is hugely helpful for keeping motivated, but it's
important to find someone who will inspire—not discourage. So make a
list of all your exercise-loving friends, then see who fits this
criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet
to exercise on a regular basis? Is she supportive (not disparaging) of
your goals? And last, will your bud be able to keep up with you or even
push your limits in key workouts? If you've got someone that fits all
three, make that phone call.
Stock up on these
While there are heaps of good-for-you foods out there, some key
ingredients make it a lot easier to meet your weight-loss goals. Next
grocery store run, be sure to place Newgent's top three diet-friendly
items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to
veggies and salads), in-shell nuts (their protein and fiber keep you
satiated), and fat-free plain yogurt (a creamy, comforting source of
protein). "Plus, Greek yogurt also works wonders as a natural
low-calorie base for dressings and dips—or as a tangier alternative to
sour cream," says Newgent. Talk about a multitasker!
Relieve those achy muscles
After
a grueling workout, there's a good chance you're going to be feeling it
(we're talking sore thighs, tight calves). Relieve post-fitness aches
by submerging your lower body in a cold bath (50 to 55 degrees
Fahrenheit; you may have to throw some ice cubes in to get it cold
enough) for 10 to 15 minutes. "Many top athletes use this trick to help
reduce soreness after training sessions," says Andrew Kastor. And advice
we love: "An athlete training for an important race should consider
getting one to two massages per month to help aid in training recovery,"
adds Kastor. Now that's speaking our language!
Buy comfy sneaks
You
shouldn't buy kicks that hurt, bottom line! "Your shoes should feel
comfortable from the first step," says Andrew Kastor. So shop in the
evening—your feet swell during the day and stop in the late afternoon,
so you want to shop when they're at their biggest. Also make sure the
sneaks are a little roomy—enough so that you can wiggle your toes, but
no more than that. They should be comfy from the get-go, but Kastor says
they'll be even more so once you have a good 20 to 40 miles on 'em.
Pick your perfect tunes
Running with music is a great way to get in a groove (just make sure
it's not blasting too loudly, or you won't hear those cars!). To pick
the ultimate iPod playlist, think about what gets you going. "I know
several elite athletes that listen to what we'd consider 'relaxing'
music, such as symphony music, while they do a hard workout," says
Andrew Kastor. So don't feel like you have to download Lady Gaga because
her tunes are supposed to pump you up—go with any music that you find
uplifting.
When to weigh
You've been following your diet for a whole week. Weigh to go! Now it's
time to start tracking your progress (and make sure pesky pounds don't
find their way back on). "It's best to step on the scale in the morning
before eating or drinking—and prior to plunging into your daily
activities," says Newgent. For the most reliable number, be sure to
check your poundage at a consistent time, whether daily or weekly.
Police your portions
Does your steak take up more than half your plate? Think about cutting
your serving of beef in half. That's because it's best to try and fill
half your plate with veggies or a mixture of veggies and fresh fruit,
says Newgent, so that it's harder to overdo it on the more caloric
dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).
Combat cocktail hour
Is it ladies' night? If you know you'll be imbibing more than one drink,
feel (and sip!) right by always ordering water between cocktails, says
Newgent. That way, you won't rack up sneaky liquid calories (and ruin
your inhibition to resist those mozzarella sticks!). But your H20
doesn't have to be ho-hum. "Make it festive by ordering the sparkling
variety with plenty of fruit, like a lime, lemon, and orange wedge in a
martini or highball glass," adds Newgent.
Eat this, run that
When you have a 5- or 10K (you get to eat more with a half or full
marathon) on your calendar, it's important to plan out what you're going
to eat the morning of the big day—something that will keep you fueled
and also go down easy. While everyone is different, "We always have good
luck with a high-carbohydrate breakfast such as a small bowl of oatmeal
with fruit or a couple of pieces of toast with peanut butter or cream
cheese," says Andrew Kastor, who also advises eating around 200 to 250
(primarily carb) calories about 90 minutes before you warm up for your
run . And don't worry about nixing your a.m. caffeine fix on race day.
"Coffee is great for athletic performances," Kastor adds, because it
makes you sharper and may even give you extended energy. Talk about
buzz-worthy!
Turn your cheat day around
Feeling guilty about that giant ice cream sundae you enjoyed at your
niece's birthday party? Don't beat yourself up! It takes a lot of
calories—3,500—to gain a pound of body fat. "So really, that one off day
doesn't usually result in any significant weight gain," says Newgent.
It's about what you do the next day and the day after that's really
important—so don't stay off-track. So be sure to whittle away at those
extra calories over the next day or two, preferably by boosting exercise
rather than eating too little. Starvation is not the healthy answer!
Run with this
Before you hit the road, make sure you're packing these key staples: a
watch to log your total time (or a fancy GPS to track your mileage), an
iPod with great amp-you-up music, a cell phone if you don't mind holding
onto it, and a Roadid (a bracelet that includes all your vital info, $20; roadid.com). And on
a sunny day, wear sunglasses. "They reduce glare, which can decrease
squinting, ultimately releasing the tension in your shoulders," says
Andrew Kastor. And that's a performance bonus, because relaxing them
helps conserve energy on your runs. Hey, we'll take a boost where we can
get it!
Say hello to H20
Whether
you're heading off to spin class, boot camp, or any other exercise,
it's always important to hydrate so you can stay energized and have your
best workout. Electrolyte-loaded athletic drinks, though, can be a
source of unnecessary calories, so "drinking water is usually fine until
you're exercising for more than one hour," says Newgent. At that point,
feel free to go for regular Gatorade-type drinks (and their calories),
which can give you a beneficial replenishment boost. But worry not if
you like a little flavor during your fitness: There are now lower- cal
sports drinks available, adds Newgent, so look out for 'em in your
grocery aisles.
Be a weekend warrior
You've been following your diet plan to the letter, but
enter: the weekend. To deal with three nights of eating temptations
(think: birthdays, weddings, dinner parties), up your activity level for
the week. For instance, try taking an extra 15-minute walk around your
office each day, suggests Newgent. Then, go on and indulge a bit at the
soiree, guilt free. Another party trick? Enjoy a 100-calorie snack
before a celebration, which can help you eat fewer munchies at the
event.
Fun up your food
It's easy to get in a diet rut, even if you're loading
up on flavorful fruits and veggies. The solution? Have plenty of spices,
fresh herbs, and lemons at your cooking beck and call. "It's amazing
what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or
squirt of lime juice can do to liven up a dish—and your diet," says
Newgent. The best part: They contain almost no calories. Experiment with
your dinner, tonight!
Up your exercise
How do you know when to increase your exercise? "The
general rule of thumb is to up the amount of miles run, for races
half-marathon length and longer, by 5 to 10 percent each week," advises
Andrew Kastor. See our training schedule, which guides you on how to increase your mileage.
Have a fruity ice cream sundae
Next time your family or friends decide to make an
ice-cream run, don't worry about being left out of the fun! Order a
fresh (and super-refreshing) ice cream sundae, piled high with diced
kiwi, pineapple, and strawberries. You'll get a serving of delish
fruit—no hefty calorie-laden toppings required.
Swap out your shoes
While we've all heard that running shoes break down
after logging lots of miles (about 300 to 350), you may still be holding
on to your fave pair. (They fit just right! They're so cushy!) Not a
good idea. "Glue has a tendency to break down under ultraviolet light,
as do the other materials that make up the shoe," says Andrew Kastor. So
even if your sneaks have only 150 miles on them but are more than two
years old, recycle them (try oneworldrunning.com or
recycledrunners.com), because chances are they've already started
deteriorating. And as a rule of thumb, always keep tabs on how many
miles you've logged on them—tedious, but hey, you'll be proud of how far
you've gone.
Snag the right support
Sure, your yoga sports bras works great for downward
dog—but when it comes to running, you'll need one that's designed to
lock them in for all that pavement pounding. So what should you look
for? "The best sports bras are loose around the chest so you can expand
your ribs and diaphragm more effectively. But they should also be
form-fitting," says Deena Kastor, an American marathon record holder and
2004 Olympic marathon bronze medalist. Just make sure the cup is made
of comfy material (like a soft compression fabric; look for descriptions
that include the terms "breathability" and "compression")—you don't
want to be itching at mile two!
Relieve those side stitches
You know it: a sharp pain just below the rib cage that
always seems to pop up when you're working out your hardest. It's called
the side stitch, and it can be a major nuisance—especially when it
keeps you from completing a workout. To ease the ache (so you can get on
with your run), take your fist and press it beneath your rib cage while
taking deep breaths from your belly for about 10 steps. In about 30
seconds, the pain should subside, so you can get on back to (fitness)
work.
Shake your way slim
Sick of that elliptical or bike or workout DVD? That
means it's time to mix up your routine! Our favorite way: Break a sweat
by moving and shaking. Simply make a playlist with your favorite "cut a
rug" tunes ("Girls Just Want to Have Fun"? "Single Ladies (Put a Ring On
It)"?), then turn up the volume, and start breaking it down. For even
more fun, invite some gal pals over and get grooving (and laughing). The
best part is that you'll each burn about 200 to 600 calories per hour.
Now that's something to shimmy about!
Fuel for fitness
Planning on picking up the pace tomorrow? Eat food that
will help keep you going strong. For breakfast, opt for a
high-carbohydrate meal—one similar to what you'll be eating on race day,
so you can find out what foods digest best (for you!). Try a
whole-grain English muffin or a bagel with peanut butter or a low-fat
cream cheese. Then, have a well-rounded meal post-workout to help with
recovery. Andrew Kastor's favorite? One to two slices French toast with a
side of fruit. "The protein-to-carbohydrate ratio is perfect for
enhancing my recovery," he says. We like that it's super-yummy, too.
Say goodbye to peer pressure
Even if you've been eating right on track, it may be
tough to stay on track if your partner, coworkers, or friends don't
share your healthy-eating habits. What to do? If your partner loves
pizza, try ordering a pie that's heavy on the veggies and light on the
cheese—then supplement it with a side salad. Or, if your friends are
having a girls' night out, suggest a restaurant that's got healthy
appetizer options, instead of the typical fare of onion rings and cheese
dip. And at work, instead of Friday baked-goods day, suggest a Friday
"make it healthy" day, and swap in baked pears with cinnamon or mini
fruit-and-nut muffins for brownies and blondies.
Savor your carbs
When trying to slim and trim, you may be tempted to take
drastic measures like cutting out your carbs. But before you go and add
dinner rolls and chips to your "no" list, remember that yummy foods
like brown rice, pumpernickel bread, and even potato chips contain
Resistant Starch, a metabolism-boosting carb that keeps you full for
longer. And that's great for maintaining a fit you because you won't
have to eat as much to feel satiated. So go on, rip open that
(single-serve) bag of Lay's!
Ditch your working lunch
Munching on your lunch while at the computer could lead to mindless grazing, according to a study in the American Journal of Clinical Nutrition.
People who ate their midday meals while playing a computer game ended
up eating more cookies 30 minutes later than those who hadn't been
gaming. So carve out 20 minutes a day (we know, you've got a million
things to do, but … ), and eat in your conference room (or outdoors!).
Your whittled waistline with thank you.
Slather up!
There's no denying it: Getting the fresh air from
exercising outdoors is great! But along with it, you also get the
harmful UV rays. To keep yourself shielded while still having fun in the
sun, opt for a sweat-proof screen with SPF 30 or higher (look out for
types that say "water-resistant" or "waterproof" on the bottle, terms
regulated by the FDA), a lip balm with SPF 15 or higher, a lightweight
hat, and sports shades. Also consider trading in your white tee and
instead going for a shirt with built-in UV protection (a rating of 30
UVP is necessary to be awarded the Skin Cancer Foundation's "Seal of
Recommendation"; a white T-shirt has a rating of 10). And remember, the
rays are at their brightest from 10 a.m. to 4 p.m., so try to plan a
before-or post-work sweat-session.
Slim up your snack
It's hard to avoid that 3 p.m. stomach rumble, when
nothing can stand between you and the office vending machine. And while
it's fine to eat something to hold you over until dinner (in fact, we
encourage it!), some choices will help you keep on your weight-loss
track—while others can surely derail you. So at the vending machine,
instead of choosing that ever-so-tempting pack of Twizzlers, try a
100-calorie cookie pack or a Nature Valley granola bar. Better yet,
bring a snack from home! We're fans of sliced veggies dipped in hummus.
Delish!
Run chafe-free
There's nothing fun about chafing. You can get the rash
(caused by moisture and constant friction) on your thighs, around your
sports bra, and even under your arms, to name a few hot spots! To
prevent the next occurrence, try rubbing on an anti-chafe stick like
Bodyglide For Her Anti-Chafing Stick ($9; amazon.com)in any spots that
have the potential to chafe. Moisture-wicking fabrics help, too, so if
you have a few quick-dry shirts (Nike, Asics, and Under Armour all make
'em), save those for your long runs or tough workouts, when chafing is
most likely to occur.
Find healthy fast food
Have to work late tonight and need dinner—in a hurry?
Not to worry. If you find fast food is your only option, pull up the
restaurant's nutrition facts online before you go; you can make an
informed decision ahead of time about what to order. "Nearly every
quick-service restaurant has a relatively healthful option or two," says
Newgent. We're thinking salads, chili, or grilled chicken. Some
low-cal, healthy, on-the-run dishes: the vegetarian burrito bowl at
Chipotle, the Bangkok curry at Noodles and Company, and the tomato basil
bisque at Au Bon Pain.
Be a mighty maintainer
The end is here! Three cheers for all your hard work.
But that doesn't mean it's time to put on the brakes. To maintain your
weight, you still have to make those smart choices at restaurants, work,
and home. Look into getting a diet confidante, who you can chat with
once a week about your eating highs and oh-no's. And stick to using that
scale so you can be proactive if a few extra pounds creep back on.
Don't let your exercise routine change, either, because even if you
don't have any more pounds to lose, you'll still be working out your
ticker. And we heart that!
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