Many people try to lose weight by running, but they also use other strategies to help drop some pounds. What are you doing, both running and non-running related, to lose weight or maintain your weight? Share Your Tips
Start the day right
I hard-boil a dozen eggs every Sunday. I have one every morning to start the day with protein that helps me feel full until lunchtime so I avoid snacks. I only allow myself to eat the yolk every other day, because that is where the fat is (although lots of minerals are there too!). Having a bowl of hard-boiled eggs in the fridge means I have an easy, lean protein snack whenever I'm starving, so I avoid going for the easy solution of carbs. The egg white has around 3-5 grams of protein and is very low in fat!
—Guest BlueSwimmer
WhoSaidThat
I had a long time away from skiing, hiking and outdoor recreation. I gained 5 pounds a year for ten years. I had no idea what was happening to me. I lost 40 pounds and I am closing in on the 50 mark. I started run/walks at a special park I love. After two weeks I went to the gym and added eliptical equip "runs" and weight stations. Now I ride my bike to the park and gym. I substituted popsicles for after dinner treat and gave thought to exactly what I was eating and how much. These steps have restored my confidence, health and my mind. Exercise and better food choices are the best gifts you can give yourself. Keep in mind "NO EXCUSES" and just do it. Eat breakfast and drink water.
—DaveBone
Live a Liver Friendly Life...
...and feel the excess pounds melt away, seriously. Fat is burned in only two places in the body: liver and muscle, hence the age-old fat-loss advice of diet (for your liver) and exercise (for your muscles). Best way to optimise the way your liver works (and this is something I've been doing of late and so attest to its efficacy) is to eat fruit until midday (if you work days and sleep nights, your liver is most active from midnight-midday...sorry, but I can't remember the reference to this); fruit contains enzymes and so is self-digesting and will place negligible load on your liver. So it follows that if you free up your liver to play its role it will, amongst many other other things, burn fat far more efficiently. And don't forget to keep on running! Proof of the pudding...
—Guest Ab
BMR
Calculate your BMR (Basal Metabolism Rate) which is how much energy you would use if you stayed in bed all day. The BMR plus all your other activity should exceed calories consumed to lose weight. (Wikipedia has the formula for BMR estimation).
—Guest Call Me Bob
Eat Less & Move More
I had struggled with my weight for many, many years. Yes, I tried almost every diet out there. Whilst, I was able to lose weight. Unfortunately, I was never able to keep the weight off. So I came to the conclusion that I would change my lifestyle. I set out to eat a healthy balanced low fat diet. But I also embarked on regular exercise (which was running). Well the results were absolutely amazing. I managed to lose just over 50 lbs. in 6 months. This was just over 4 years ago. I have since then been able to maintain my weight with ease. How much healthier I feel and look. I really feel like a different woman.
—CAT1402
consistency is key
I make sure I get at least 30 minutes of exercise every day. Some days it's running, but I also do strength training on off days as well as swimming and biking. Even if I walk for 30 minutes at lunch, at least I'm moving and not getting out of the habit. I think if I went two or three days without exercise, I could easily fall off the wagon. Consistency is the key to my weight loss success!
—Guest killer abs
snack portion control
I used to buy the big bags of chips or boxes of cookies for my kids, and I would find myself grazing on snacks, especially in the evenings. Now I buy the pre-packaged bags of snacks (100 calorie ones) and my snacking is under control. I'm not as tempted any more to "sneak" some snacks and, if I do have a snack, it's limited to 100 calories.
—Guest runner jen
Have Fun
I lose weight over the summer by simply having fun. I lift weights for an hour and play basketball as much as I can. For those short on time, I would toss a football around with a friend, especially one that has no aim, or can throw how you want it. You may work up an extra sweat to run and catch the ball. Lastly, this is my favorite tip: Do something extra. For walkers, you can follow what I do and dribble a basketball while you walk, or walk with light weights. Anything is better than an ordinary, everyday workout.
—Guest thumper
Sit Down When Eating
I've lost 27.5 pounds in a little over 4 months (yep, 1.5 pounds a week) by exercising and sitting down at a table whenever I eat. No more eating in front of the computer, tv, grabbing things on the go, etc. If I'm hungry, I sit down and eat something. If I want a brownie, I can have it, but I have to sit down. I try not to deny myself, but just think before and during the times I eat.
—Heatheralsc
Keep the weight off.....
JOURNAL. It's a key for me. I lost 50 lbs with my journal and still enter daily so I can maintain and never go back there. It holds me accountable and I make better choices, stay on track. I lost the 50 without ever running. Did lots of other cardio (ellip, stairmaster, walking) and only now have started to run - in the beginner stages.
—SMR2009
Eating real food...
I started following a rule from Joy McCarthy, a holistic nutritionist. She said that 80% of the time, you should eat food that loves you back! 20% of the time, you can have those food luxuries. Best thing I've ever done! I've found that livestrong.com and the running.about.com are excellent resources as well. I recommend joyoushealth.wordpress.com too, it's Joy's site and she's pretty amazing. I've found focusing on being good to myself is the best medicine, and I also eat organic dark chocolate EVERYDAY! :)
—Guest thr
Track Everything, Drink Lots of Water
I lost 60lbs in 9 months. I drank lots of water (12 8oz glasses a day) and tracked everything I ate, which led to smaller portions. I increased my fiber intake too. A month into my "life-style change," I began running. I followed "Couch to 5k" That's when the pounds really started to come off. Now running is a big part of my life.
—Guest Alice Wagner
bad carbs
I find it's easier to lose weight and feel less bloated if I avoid white breads and snacks, chips and diet pop (I try to only drink one diet soda a week). If I ignore these rules my pants will definitely shrink!
—rbrubacker60
Teamwork
I finally started losing weight when my husband got on board with me. We eat healthy meal together and try to exercise together. We keep each other motivated and it makes a huge difference.
—Guest michelle
Track WHAT and how much you eat
In general I try to know, WHAT and how much I eat (I track it with MyPlate on Livestrong). I was quite surprised, when I found out, how some food influence your fat/bone ratio and how much the snack "in-between" can bring (-14 kg). When I reached my ideal/well reasonable weight (182cm/82kg) I added frequent running to compensate those delicious foods I just can't live without (running.about.com is an excellent resource for newbies). For now it looks like I'm maintaining my current weight.
—Guest Domenico Chimarosa
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