Fat Traps And How To Avoid Them

There are common mistakes people make when they diet and start an exercise program.

1) Not eating breakfast

Many would-be dieters fail because they skip breakfast thinking they'll lose more weight. WRONG! By not eating breakfast and not kick-starting your metabolism your body will go into fat-storing mode – you'll actually stay fat. Skipping breakfast will leave you feeling sluggish and you may be tempted to snack on the wrong foods.

Even if you're a morning runner, give yourself an extra 30 minutes to digest some fruit juice or a smoothie. Breaking your fast is a MUST!

2) Drinking hidden calories

Following on from the previous section, fruit juice and smoothies are a great part of anyone's diet regardless of whether you're trying to lose weight. The mistake is not paying attention to the calories in them and when we're talking drinks it somehow becomes easy to not count the calories in them. Be aware of your calorie intake from fluids.

Watching out for hidden calories also applies to sports drinks. That's not to say they don't have their place. They're a hidden danger though if you're trying to lose weight. They tend to be high in carbohydrates in the form of simple sugars and if you get too much of that, it'll be stored as fat. As someone who is trying to lose weight through running, sports drinks are best avoided.

3) Watching TV while eating / distractions

This may seem a strange thing to include in this list but eating while you're watching television is a sure-fire way to eat too much. If you're distracted while eating you're much more likely to eat too much. Give the TV a break and give your attention to fuelling your body in the right way. The same applies to sitting in front of the computer.

4) Being overly restrictive

Depending on where you are now you may have to make some changes to your diet. Making sensible changes is fine, however, if you're too strict you may trip yourself up. Eat well most of the time and you can still treat yourself to some dark chocolate or other indulgence. The key is moderation. If you try to follow that rule, you'll achieve your weight loss goal and still be able to exercise effectively meaning you'll feel amazing!

5) Low-fat foods

Low fat foods may have their place however you do need to be smart and read the labels. Low-fat foods may well be low in fat but they can be high in calories due to added sugar used to improve taste. Use low-fat alternatives by all means but don't make them the mainstay of your diet. Look for real food instead.

6) Over-snacking

Your snacks are there to stop you from feeling hungry between meals and they're a perfectly acceptable part of a diet. However, the fact you have identified something as a 'snack' does not mean it comes without a cost. If you're using nuts as a snack, that's fine but measure them out. If you're having potato chips put some in a bowl so that you don't eat the whole bag.

7) Eating too much after you run

This tends to be more of a problem after your long run or a higher intensity workout. Because your metabolism gets a real boost, you tend to feel quite hungry. This doesn't always happen right away. You may be like a lot of people who need a while for everything to settle and then you end up eating for more than you need. The answer is to eat a small amount once your stomach is sufficiently settled and then eat appropriately.

8) Processed foods

Processed foods and convenience foods tend to be high in fat, sugar and salt. They can also include trans-fats. Fast foods in particular can be high in trans-fats. Other things to watch for a processed or ready-made foods such as such as frozen waffles,  microwave popcorn and muffins.

Food Labelling & Portion Control

Now we've discussed the what and why of what to look for when you're shopping, let's help you do it. As you probably know, dieting and healthy eating are huge billion dollar industries; there's a lot of clever marketing designed to encourage you to purchase a product because it's 'healthy'. However, that's not always the case. For example, a cereal bar may look like it's good for you but may contain a lot of sugar to give it flavor.

Having an understanding of how food labelling works will help you make the right choices when you're out shopping. The image below represents a sample food label:

                                              Sample Label For Macaroni & Cheese

Click on Image For a Larger Version

1)    Serving size and servings per container or per pack: the main body of the food label shows the amount of fat, carbohydrate, protein etc. per serving so it's important to know what a serving of that particular product is. In this example one serving of macaroni and cheese is 228g.

2)    This section gives a summary of calories per serving and the number of calories that come from fat.

3)    This section highlights nutrients which should be limited and the amount of each per serving of the product.

4)    These section details the nutrients you're allowed more of, i.e. carbohydrates, proteins, vitamins and minerals per serving.

5)    The footnote section outlines the figures used to calculate the percentage daily values or % DV. In the example above, the figures have been calculated using the 2000 calorie column. So, 3g of saturated fat is 15% of the 20g recommended.

6)    As above these figures are a summary of the %DV.

This information should help you make informed choices so that you can aim to eat carbohydrates, fat and protein as outlined in the section 'Eating For Energy And Weight Loss'.

For an excellent video on how to understand food labelling made by the USFDA click here.

                                  Portion Control

A common cause of overeating is not keeping an eye of the amounts of food you eat. Now that you have the tools to calculate your daily calorie needs and how to figure out how many calories are in the food you're buying you can start to measure your food more accurately.

From now on get into the habit of measuring out your food. For example, if a portion of your breakfast cereal is 35g, weight out that amount so that you know what it looks like. Do the same with pasta, meat and vegetables, fruit juices and smoothies. That way, you'll know exactly what you're eating. This may seem like a chore to begin with but it's a must, particularly if you've struggled to lose weight in the past.

Eating For Energy & Weight Loss

You'll often see articles referring to a certain amount of carbohydrate, protein and fat. These food groups are sometimes referred to as 'macro-nutrients'. Try to aim for the following ratio of each. Remember this is a guide only.

Carbohydrates

To eat for weight loss and effective exercise try to make carbohydrate intake account for around 55% of your calorie intake. Carbohydrates come from starchy foods such as bread, pasta, oats and potatoes. They are also found in nuts, fruit and vegetables. The complex carbohydrates found in starchy foods can supply a steady release of energy over a few hours.

Fat

As we've discussed already fat is allowed – it's an important macro-nutrient and help to keep you feeling full. Try to keep you fat intake to around 25% of your daily calorie intake. Sources of fat include oily fish such as salmon, nuts, lean red meet and avocados.

Protein

Protein is extremely important in muscle maintenance and repair and help you feel full. Calories from protein should account for around 30% of your calorie intake. Get your protein from lean meat, poultry, fish, meat alternatives such as soy mince, beans and lentils and eggs.

Smart Nutrition

Now that you understand the basis of calorie requirements we can talk about giving your body the best possible nutrition so that you can exercise effectively AND torch fat! Here's the good news:

You'll eat real food J

Say goodbye to the misery of overly restrictive diets and boring tasteless foods. The great thing about running for weight loss is you'll do it by eating properly. Yes, that even includes lean meat if you wish and even a tiny bit of fat. So let's get down to business...

If you go out food shopping feeling overwhelmed by the choices available and feeling completely unsure of what you need to lose weight and exercise effectively, that’s completely ok! In this section you’re going to get a complete shopping list of everything you need to lose weight, gain lean muscle mass and get unstoppable energy J

Wholegrain pasta & bread

So why does choosing wholegrain really matter? Wholegrain foods are less processed. Essentially your white pasta and breads have been processed. In their wholegrain form they contain more of their natural goodness. They also tend to contain more fiber so this will aid digestion.

Choose the wholegrain versions of your usual pasta and switch to wholegrain breads. You can also add whole wheat crackers for snacks and try a whole wheat breakfast cereal.

Fruit & Vegetables

The typical diet is lacking in fruit and vegetables. This can put you at a disadvantage regardless of weather you’re trying to lose weight. Fruits & veggies are a source of essential vitamins and minerals.

They’re also a low-calorie source of carbohydrate which will help to fuel your running and they’re high in fiber so will stop you feeling hungry.

Add tomatoes, carrots, peppers, spinach and other greens to your shop. Try adding fruits such as bananas, apples or grapes to eat as healthy snacks.

Lean Protein

Lean protein is an excellent addition to your diet even if you want to lose weight. Lean protein will give you the nutrients you need to build and repair those running muscles AND here’s a secret not many people know:

Lean protein will fill you up and stop you feeling hungry!

Add lean protein in the form of chicken, lean meant and fish and try cooking these by grilling instead of frying.

Nuts & Seeds

Nuts and seeds are a good source of vitamins, minerals, protein and healthy fats. Yes, some nuts can be relatively high in fats but they can be consumed in moderation. Add nuts and seeds to your diet as they make a great snack.

Fats

You're allowed to eat fat! For a long time fat has been made out to be the bad guy and dieters have been brainwashed into thinking they're not allowed any fat at all. The simple truth is fat is required for good health. Fats are used to make our cell membranes to form a water proof barrier and transport fat-soluble vitamins. The added bonus is that like protein, fat helps to keep you feeling full for longer.

Add healthy fats like good quality olive oil and flaxseed oil to your shop as well as foods such as avocado.

Meat Free

If you're a vegetarian, try these alternatives to meat, poultry and fish for your essential protein intake.

1)    Beans & lentils: also known as 'pulses' these are an excellent source of lean protein. They can also be a great source of carbohydrate and fiber. Lentils are extremely versatile and can be used to thicken soups and stews. Lentils make for a tasty vegetarian curry.

2)    Soya mince: made from soya flour this is a versatile food product. It can be purchased in dried chunks and re-hydrated in stock to give it a meaty flavor. It can be used to make meet-free burgers & chilli. One to try!

3)    Tempeh: also a soy bean product, tempeh is less processed than soya mince. Like other soy-based products it absorbs the flavor it's cooked in. Try adding it to a spicy vegetable stir-fry.

4)    Tofu: another soy derived product, tofu is made from soy milk curds and then pressed into a block. It's low in fat and rich in protein so it makes a great meat substitute.

Calorie Counting

The cornerstone of many a diet: calories. When it comes to losing weight with running calories do still count and you do need to keep an eye on them. Here's why - failure to lose weight with running comes down to two things:

1)    Overestimating calories required

2)    Overestimating calories burned

Both of these mistakes can ultimately lead to failure as the runner eats too much, struggles to lose weight or loses some weight then reaches a plateau and then gives up.

Let's take the first one – overestimating calories required. It's widely published that the average daily calories requirements are 2500 for men and 2000 for women. But these are just averages. The do not take account of age, health history or activity level. So let's say you're a women and you use 2000 calories as your base requirement. If you've struggled to lose weight you've probably been eating too many calories to start with.

Of the two calorie mistakes the second is probably more common. You may see a workout online or in a magazine that states you'll burn 300 calories by doing it but that takes no account of the individual's age, metabolism or how hard they do the workout!!

As we have said already the way to lose weight is to consistently create a calorie deficit. You can achieve this by simply taking the average requirement for men (2500) and women (2000) and work from there.

You can avoid another weight loss mistake by trimming your calories by 300 per day. This should allow you to exercise effectively and lose weight and still feel full of energy. If you find the scales haven’t moved and you still have lots of energy you can shave a little more off your calorie intake.

The exception to this may be if you’re overeating by a considerable amount. For example if you’re an inactive female aged 37 and you’re consuming 3000 calories a day, deducting 300 calories from what you should be consuming (e.g. 1700) will make a big difference.

The trouble with using the averages for men and women is they are just that: averages. They don’t apply to YOU. What we can do though is get a better idea of what may be right for you buy calculating your calorie needs.

Your actual daily calorie requirement is known as your basal metabolic rate (BMR). The BMR is the minimum number of calories your body needs to keep going if you sat and did nothing all day. It takes account of height, weight and age and gender so it’s a better if not absolute guide.

Your BMR is then modified according to the level of activity you do each week to get an idea of what your daily calorie requirement is. Again, this is not an absolute figure but it is a useful starting point.

So now you have an estimate of your calorie requirement to maintain your current weight. Now deduct 300 from that figure and you’re ready to get started J

Summary: Our aim is to get you to lose weight in a sustainable way. The best way to do this is to do it gradually by aiming for 1 to 2 pounds per week.

Calories Burned

The other big calorie mistake as mentioned above is overestimating the calories burned during exercise. Without going to see a doctor or similar professional who has the means to test you individually it's difficult to get an accurate figure. However, so that you can record your progress you can use this online calculator to determine the calories burned while running:

Vital Statistics

If there’s one thing a runner loves it’s statistics. Distance covered, at what pace, and what’s my current best time for my weekly long run?! Well there’s good news!....

This love of statistics can be applied to running for weight loss too! Let’s take a look at the things you can measure and use to track your progress...

Body Mass Index (BMI)

BMI uses height and weight to determine a score which is used to determine whether someone is underweight, a healthy weight, overweight or obese.

BMI is ok to use as a broad measure of where you are in terms of weight but it’s a little arbitrary. It doesn’t allow for build or body fat. For example the upper end of the ‘healthy’ range is 25. But, if your BMI is 25.5 you’re suddenly overweight! It can also make someone who has a lot of lean muscle mass 'overweight' when in fact they are perfectly healthy! However, it is still useful as a guide.

Here’s a chart to give you a rough idea of where you are on the BMI scale:

Click Image To View a Larger Version

Weight

The overall aim of your running is to lose weight. An easy trap to fall into is getting on the scales every day. Be disciplined and weigh yourself once a week. Ideally do this at the weekend or a non-working day but try to do it at regular intervals. Weighing yourself daily can be de-motivating as you won't see much change it at all. When weighing yourself try to do it before you've had anything to eat, when you get up.

Waist Measurement

Probably the most vital statistic is your waist measurement. After all it's the one that really matters – your waist measurement will give you the clearest possible indicator of your progress and it's the one that will tell you when you're ready to put that pair of jeans you haven't worn for a while back on!

Another measurement you can take is the upper arm and upper thigh as these are areas where fat is commonly stored. It's your choice but at the very least keep a weekly record of your waist measurement.

Body Fat Percentage

To get even more information about your overall health and weight loss you could add body fat measurements. Probably the easiest way to do this at home is by using a set of callipers that measure the amount of fat on your waist. These are affordable and available from sites like accumeasurefitness.com. You can buy scales which supposedly measure body fat as well as your weight but callipers are probably more accurate.

Resting Heart Rate (RHR)

Not directly related to weight loss but this will give you an indicator of how your overall fitness is improving. Again, try to do this at regular intervals and under the same circumstances. As we're looking for your resting heart rate make sure you do this when you're relaxed and do it before exercising. Try taking your RHR first thing in the morning on the same day you weigh yourself. As your fitness improves your RHR should gradually get lower. Note this can be affected by other health factors including stress.

These statistics are a suggestion only. You can use some or all of them depending on what feels like a good fit for your needs. At the very minimum, measure your waist and weigh yourself on a weekly basis.

The Truth About Weight Loss

There are some myths surrounding weight loss we’d like to discuss so you can be better informed about what you’re eating.

Calories Count

When it comes to losing weight calories count. Of all the various ways to lose weight a simple technique is that to lose weight you reduce your calorie intake. It doesn’t have to be any more complex than that.

Of course you can try to reduce fat or carbs or any number of fad diets but they are just that – fads. What people come back to is cutting calories by a modest amount and starting an exercise program.

1 pound in weight is roughly equivalent to 3500 calories. So, cutting 500 calories off your daily intake for a week is 500 x 7 = 3500 = 1 pound lost!

Add in the calories lost through exercising and that’s how you achieve sustainable, permanent weight loss at the rate of 1 to 2 pounds per week.

Carbs & Fat Do NOT Make You Fat

Another popular misconception is that carbs and fat make you fat. They don’t. Both are essential part of a healthy balanced diet. Carbs in particular are the cornerstone of any runner’s diet.

Yes, if you are trying to lose weight then the quantities and type need to change but you can still include these macro-nutrients in your diet and lose weight.

Carbohydrates are your body’s main source of fuel. Carbohydrates are stored in your muscles and liver as glycogen and are found in the bloodstream as glucose. Cut carbs too much and you can’t exercise properly.

Carbohydrates are found in bread, pasta, potatoes, oats, fruits, vegetables, nuts & lentils. Where possible choose wholegrain carbs.

Aim to make carbs count for around 50% of your daily calorie intake.

Fats often get a bad reputation among dieters. The surprising this is they are also an essential part of a healthy diet. In fact, there is a sub-category of fats called “essential fatty acids!”

Fats have many important roles including correct functioning of the brain, nervous-system and immune system. They also form the building blocks of anti-inflammatory chemicals in our bodies. Fats are used to make cell membranes and protect internal organs.

Healthy fats can be found in nuts, seeds, avocados, olive oil and oily fish such as salmon.

Aim to make healthy fats count for around 25% of your daily calorie intake.

You Do Need To Watch Low-Fat Foods

Low fat foods might seem like a sensible option. After all, you’re trying to lose weight so why not choose the low-fat or even zero-fat option?

Well sometime these foods are a good choice. BUT… some of them are loaded with sugar to improve the taste. When buying low-fat foods take a look at the calorie content.

Strength Training Will  Help Your Weight Loss

Runners who want to lose weight avoid gym work and strength training. The two thoughts guiding this thinking are “weights will make me big, bulky and slow” and “I burn more calories with running”.

Here’s the truth:

It takes a very strict diet and a punishing weight training routine to build big bulky muscles. The type of strength training that a typical runner would do does not lead to this type of muscle bulk.

Strength training is actually a great way to burn calories, after all the energy to lift those weights has to come from somewhere doesn’t it? Improving your lean muscle mass over fat can also aid longer term weight management - muscle cells have a higher metabolic rate than fat cells, in other words they use more energy at rest. If you’re leaner you’ll burn calories while you sleep.

Longer Cardio Sessions Don’t Always Mean More Calories Burned

It’s an easy assumption to make – running burns calories so running for longer means burning even more. Not necessarily…

Some runners fall into the trap of running for a long time but running so slowly there is little or no training effect. Yes, running does burn up those calories but some studies have shown that two 30 minute sessions at a higher intensity use up more calories than one sixty minute session at a lower intensity. In other words, you have to sweat just a little J

We'll be looking more closely at how you can change your running routine to boost your weight loss later in this report.

One of the most important things for you to remember is that your increased activity level is NOT an excuse to cheat! Maintain a healthy diet and you will lose weight. By the same token, you will NOT help your weight loss by skipping meals. Eating healthy foods and eating regularly is rule number 1!