Sport Dietitian Dana Lis Blogs on Weight Loss
Are you in it for weight loss? Many people jump into SunRun training to knock off a few extra pounds that may have crept up over the holidays or over the past few years.
Your first step to successful weight loss is to consult a dietitian to assess your current weight, help you determine a healthy goal weight and to develop an individualized nutrition plan. Because it is not realistic for everyone to have access to a registered dietitian, here are a few key tips for successful weight loss.
1. BE AWARE OF WHAT, WHEN AND WHY YOU EAT THE FOODS YOU DO.
Realize that food is fuel and is eaten to give you energy. Food also provides enjoyment, but be careful not to let it become a source of comfort.
Try keeping a food diary for 3 days, record everything you eat and drink – yes, everything, even the fancy Starbucks coffee!
Review your food intake by comparing it with Canada’s Food Guide here
recommendations and also take a look into you eating patterns.
2. EAT EARLIER IN THE DAY, INCLUDE 3 OF THE 4 FOOD GROUPS AT MEALS.
Many studies have shown that if you eat more food earlier in the day, you are less likely to overeat later. It is important to make sure you are well fuelled leading up to your training so check that your breakfast, lunch and dinner have 3 of the 4 food groups and snacks have 2 of the 4 food groups.
Try to fill half of your lunch and dinner plates with delicious vegetables. Here is one of my favorite spinach recipes.
3. DO NOT SKIP MEALS.
Spread your food intake evenly throughout the day by eating every 3-4 hours.
You can do this by having 3 smaller meals and 2-3 snacks each day.
4. DO NOT ELIMINATE FOOD GROUPS FROM YOUR DIET TO LOSE WEIGHT.
All food is good food in moderation and can be part of a healthy diet! Each food group has a unique nutritional profile, so if you cut one out, you may be lacking specific nutrients.
5. DO NOT DRASTICALLY CUT BACK YOUR CALORIES.
Counting calories is not necessary, but it is good to appreciate how much energy you burn daily and how much you need to eat. Learn what portion sizes are appropriate for you. A dietitian can help you with this.
6. EAT SLOWLY.
Wait “I am full” to register. Enjoy the taste of food and give time for your stomach to send signals to your brain. Wait 20 minutes before going for a second helping.
7. LISTEN TO YOUR BODY.
If you are full, stop eating. If you are hungry, eat healthy foods. Try keeping fresh sliced veggies, fruit and low fat yogurt in the fridge.
You have heard it a million times; “successful weight loss takes time.” A positive attitude can make or break your success. Set realistic goals, and view yourself as a strong and healthy runner or walker. Remind yourself that when you eat healthy, you feel better – now, get out there, fuel your body well and train. Start with a good healthy grocery shop!
To find more reliable tips on weight loss for active people join SportMedBC’s community (it’s free) here.
Dana Lis, Sport Dietitian