Weight Loss Tips for Runners

The Golden Rules of Weight Loss

Running keeps you fit, healthy, and happy, but to lose real weight, you also have to focus on what you eat. Heed these key nutrition principles and slim down for good
By Sarah Lorge Butler runnersworld
 

Rule 2: Measure What You Eat

Get out a cereal bowl. Fill it as you normally would with your favorite brand. Read the label to find out the serving size and the calories per serving. Look at what's in your bowl. Is it more than a serving? Less? Chances are it's more than you think. Pour it into a measuring cup to find out.

"We measure with our eyes," says Bonci, "and our eyes are terrible judges of portions." Case in point: A study in the American Journal of Preventive Medicine found people serve themselves up to 53% more ice cream when simply given a larger scooper and bowl. And since research shows people eat about 92% of whatever is in front of them, it pays to know what an appropriate serving should look like. The only way to know that is to measure what you're eating.

Make It Work
While it may seem like a hassle at first, measuring out food can quickly become part of your daily routine. And after a few weeks of practice, you'll begin to train your eyes and brain to recognize what a serving should look like without having to actually measure. But first, you need the right tools to get started.

Keep equipment handy. Leave a set of measuring cups and spoons on your kitchen counter so you remember to use them.

Think convenience. Put a collapsible measuring cup in your favorite breakfast cereal so it's easy to measure during your morning rush.

Snack smart. Read the label on snack foods, and divide cookies, crackers, pretzels, and chips into individual servings. Store each in an airtight bag or container.

Make your mark. Read the label on block cheese to find out how many servings are in the package, then score the cheese appropriately.

MORE: These runner-friendly munchies satisfy your cravings and offer surprising health benefits.

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