"What's the strategy for losing weight when you are starting your training?"
I was sent a PM to respond to this thread, so please pardon if I state anything which someone said before (above)...
Here are some guidelines which might help:
http://healthchallenge.pbwiki.com/
Listed out what was on this wiki, here are some of these easy things to remember:
1) Cut out processed or refined foods: whole foods only: Fruits, veggies, meats (if you eat meats), fish, eggs, etc.
2) Eat 5-6 'meals' a day
3) Eat no processed sugar products, added sweetners, or sugar-sourced condiments (including honey, molasses, etc) as 'food'. (Your sugars can only be during your training: during or after, not between meals). CHECK ALL LABELS FOR 'High fructose corn syrup', sugar, 'partially hydrogenated oils', etc.
4) Portion sizes no bigger than the palm (approx 1/2 c). (This doesn't count with salads).
5) Drink water as main liquid source
6) Maintain proper training/race nourishment and hydration, including broad-spectrum electrolytes according to sweat rate needs. Do not skimp on necessary carbs, gels, sports drinks during the important times before, during, after training.
7) Train as normal - or better than normal. Check calorie expenditure on http://www.stevenscreek.com/goodies/jcalories.html for enough calories to train and live. (Beware that a fat loss program may result in reduced trainiing output if you reduced caloric intake)
Here's some great rules of thumb for "healthy" foods:
-if it's messy
-if it's not easy to serve yourself (ie: not in a package or box)
-if it goes bad quickly if you don't eat it
-if it doesn't have a label-- OR the label has no additives, preservatives, or flavorings
...it's probably good for you
Weekly:
1) 2x or less alcohol per WEEK (to keep sugar-calories down)
2) Less than 3 treat meals this week
There is so much to triathlon nutrition, which is completely different than "weight loss" for non-athletes. Please consult professionals like Joe Friel's written work (Triathletes Training Bible) and other publications.
That being said, many people offer customized programs to help you (and others individually) establish quality nutrition and lifestyle habits to reduce fat but keep quality training. I'm one of those people, but I'm not the only one.
I hope this helps...
Lauren
-------------------------
Lauren Muney
certified physical fitness trainer
certified health coach
wellcoach
http://www.physicalmind.com There is no escape from your life... solve the problems and get on with it.
"Just tell her you love her and you think she kicks ass" ~AndrewinNH
"I'm moving [Lauren] to guru status" ~Last Tri in 83