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Nutrition
Winning the Weight War
By Rebecca ScritchfieldSeptember/October 2009
For the Washington Running Report
It never fails. In the spring and summer months, I get a barrage of e-mails and phone calls from well-meaning active adults asking me to help them drop weight. I have the unfortunate task of explaining why their timing is off by a few months if they want to maximize performance. Whether you are just getting into running or have a goal PR in mind, if you want to lose weight the best time to do it is in the off-season. This article will help you think about and plan your strategies for the winter season.
I have been so excited to write this article because I love helping active people understand weight management. But I held off with this piece knowing that spring to fall is prime racing season and the last thing you want to do is intentionally lose weight. But now that the "dog days" of summer are behind us, let me give you the 411 on how athletes can appropriately trim down.
Why Now?
Periodization is a strategy for improving performance by varying the volume, specificity, and intensity of training at different times of the year to help you reach your race goals. Anyone can apply periodization in training, but it is most important for endurance athletes. (Editor's Note: See the article on applying periodization principles to distance running by Roy Stevenson from the Mar-Apr '08 issue: http://www.runwashington.com/news/1006/467.)
Periodization applies to your nutrition plan as well as your training program. With nutrition periodization, you can prevent injury and illness, change your body weight, and improve your health--all of which support the end goal of improving performance.
If you were to break your training year into cycles, you would likely see three major "chunks" of time: preparation (your training), competition (your race schedule), and transition (your off-season). The number of weeks for each of these cycles varies depending on the athlete. If you want to lose weight, you are going to be most successful in the transition cycle and very beginning of the preparation cycle.
Generally, fall and winter tend to be the best time to lose weight because training tapers off significantly. You can make the changes needed to initiate weight loss without hindering performance. If you happen to be running a winter marathon, this timing does not apply to you. Re-read this after you complete your race in December or January.
Realistic Weight Loss Goals
You can maximize your weight loss goals by starting early in your transition cycle and continuing weight loss through the early part of your preparation cycle. Aim to lose up to two pounds per week in transition and 0.5 to one pound in preparation. My first recommendation is to compare your weight loss goal to the amount of time you have to lose weight. Keep in mind that transition is in the dreaded "holiday season" so you may not lose as much from November to January as you would like.
Once you have a realistic goal, it is all about calorie balance. Everyone has a personal energy balance that takes into consideration his or her resting metabolism and energy needs for exercise. You lose weight when you create a calorie deficit. It takes a 3,500 calorie deficit to lose one pound of true fat so your calorie deficit can be anywhere from 250 to 1,000 calories a day. You need to make sure your deficit does not drop your daily calories below your resting metabolism. A dietitian can help you figure all this out so you lose weight safely. Depending on your needs, you can also get meal plans, grocery shopping help, and counseling for pesky behavioral barriers that get in the way of weight loss.
Simple Ways to Lose Weight
You can lose weight on your own with these simple tips:
- Eat a healthy breakfast every day. The National Weight Control Registry, a database of case studies of successful long-term weight loss, reports that 78% of the participants eat breakfast every day.
- Decrease portion sizes. One way to start cutting calories is to eat smaller portions of the same healthy sports foods. Don't go "low-carb" or other trendy diets because your weight loss will be masked by loss of glycogen and water from your muscle.
- Watch your calories from fats and alcohol. Fat (even healthy fats in nuts and avocado) have nine calories per gram so a little goes a long way. Alcohol has seven calories per gram and provides no nutritional or performance benefit. In fact, too much alcohol directly competes with your goals.
- Get enough sleep. As little as one to two nights of five hours of sleep increases levels of hormones that make it difficult to lose weight. In addition, with little sleep you may be more likely to skip workouts from being too tired.
If you try to lose weight on your own and are not successful after about a month, consult with a dietitian. It can be very frustrating when all your effort yields limited results. I use a sensor-driven arm band to monitor my clients 24/7 for a short period to get a solid foundation of actual energy balance, sleep, nutrition, and exercise. You may also need to get an RMR test or screening for a medical issue.
Many of us (including yours truly) got into running to maintain or lose weight. No matter your distance or pace, you are an athlete. Nutrition is the single most commonly overlooked aspect of an athlete's training program. At best, most people probably only really think about eating for performance a week or two before a big race and some people do not really think about nutrition at all. If you have ever wanted to lose weight, whether it is to qualify for Boston, break your PR, or improve your health status, give nutrition the attention it deserves. Start by logging your food intake for a few days and reflecting on your lifestyle behaviors that may be keeping you from reaching your goal. Don't forget, timing is everything--and the time is now.
Rebecca Scritchfield is a registered dietitian specializing in performance nutrition and weight management. An athlete herself, she regularly completes marathons, half marathons, and triathlons. She also runs weight loss boot camp programs in Washington, DC. Visit her Web site and blog at www.elitenutritiondc.com. Send correspondence regarding this article to: mailto:rscritchfield@gmail.com.