Ok... Here's what we need: some guidelines.
Since people want some help on learning how to make your weight loss stick, PLEASE know that these guidelines are TRIED & TRUE -- other athletes have done these and have successfully kept training and lost fat. If you deviate, you do so at the peril of sabataging your own weight loss attempts.
BASIC INFO:
Most extra pounds and/or failed fat loss on athletes is due to diet. Too much unhealthy food ---and perhaps drinking. If your body is important to you, implement these basic changes and STICK WITH THEM, even through the first transition weeks (call them T1 ;). It will take you a little while to "detox" from sugars but you will get through the cravings.
1) Cut out processed or refined foods: whole foods only:
Fruits, veggies, meats (if you eat meats), fish, eggs. If it has a label, it's not that good for you; addditionally, your body cannot really process the preservatives in most shelf-ready foods. The more whole foods, the more your body can process = nourish your cells = drop unwanted/unneeded fat...
This is BY FAR the MOST IMPORTANT thing you can do for yourself: stop believing marketers who tell you that they have a 'healthy food'. Ignore 'what they say' and LEARN what food does in your body. (I teach every client how to understand nutrients - so they can make nourishing food decisions). Start with whole real foods and you will start dropping the fat pounds.
2) Slow or stop drinking:
Your beers, wine, or mixed drinks are doing more than adding calories; they are saturating your cells so your body isn't processing correctly. I'm not talking about a beer a week -- many people here drink like it's another sport. If you are serious about weight loss and training, STOP DRINKING. If you find you can't stop drinking, contact me and we'll see about getting you help.
3) Eat 5-6 'meals' a day:
Don't ever skip a meal or go more than 3 hours without food... BRING FOOD wherever you go, so you are not caught with the option of eating fast [unhealthy] food. Healthy, fit, and low bodyfat athletes ALWAYS have healthy snacks with them.
4) DROP SUGAR:
You ONLY need simple sugars around training. All other carb needs can be satisfied with fruits, veggies (especially), and whole grains (sparingly). (Read Joe Friel's Triathlete's Training Bible for details, page 244). IF YOU DROP SUGARS YOU WILL NOT MISS THEM AFTER ABOUT 4-10 DAYS. Sugar is insideous in many ways - too many to list here.... Cut out sugar in your coffee, snacks, even honey (unless you are using it for training food): those added calories are not helping you -- and they are even harming you (read p. 255 of that Training Bible).
5) Have a treat meal 1-2x week:
Eat whatever you want... you may soon feel that you don't want this treat meal, because you have changed your tastebuds (and stomach) to enjoy REAL QUALITY food.
6) Portion size no bigger than your palm (approx 1/2 c).
If you have to eat more, eat more LATER.
7) For best results, RECORD ALL FOOD for at least 5-14 days:
If you record ALL your food, you can easily see where your extra habits or calories creep in. These tend to be 'secret' foods (sneaking candy bars, party beers, wine, desserts 'for the carb loading', etc).
These are basic guidelines which can help your 20-lb weight loss. They seem like no-brainers but most people SAY they know them, but do not actually DO them.
More basic info at: http://www.physicalmind.com/nutrition.htm
I have several triathlete clients and a cyclist client, (not including my "regular people" clientele). We specifically work on behavior habits. Every client has met or exceeded goals, although the beginning "T1" (detoxing after dropping sugar and processed foods) was the difficult part. It gets easier after that!
We can make a wiki for this 20-lb weight loss: http://pbwiki.com/ ... what do you think?
Bottomfeeder had some great suggestions, (below), about how to keep accountable to someone specific.
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Bottomfeeder said,
"The problem with these challenges is to keep the commitment long enough to break old habits and establish new healthier habits. For those with a motivation issue, I propose the following structure: a buddy system.
-Partner up with somebody preferably in the same boat as you. Your buddy is your wingman.
- At the beginning of the week declare your weekly goals to each other (like exercising 7 hours this week or cutting back to 3 sodas).
Keep daily stats. Check up on each other during the week. Provide motivation, etc.
- At the end of the week, tally up the results and hold each other accountable to their goals. Whoever doesn't make their goal pays the other $100 or some such obscene sum.
-Keep the game going for at least two months to allow the new habits to stick."
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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