Weight Loss Myths Exposed

by Runner's World

Matthew G. Kadey


Read the surprising truth about 14 popular diet strategies that just don't work--and find out which ones will actually help you take the next BIG step towards slimming down for good.

The Myth: To Lose Weight, Cut Carbs Or Fat

The Truth:

Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of a 2009 New England Journal of Medicine study suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein, and fat. After 24 months, all participants lost about the same amount of weight (just nine pounds). "This study proves that calories are the most important factor for weight loss," says Tara Gidus, R.D., a Florida-based sports dietitian and marathoner. "To lose weight, you need to take in fewer calories than you burn--regardless of what percentage of carbs, protein, or fat you're eating." Gimmicky diets just distract us from this simple truth. Here's how runners can learn to reduce their total caloric intake to kick start weight loss--and still have energy to run their best.

1. Find Your Calorie Burn

To estimate the number of calories you use during daily living and exercise, go to nutritiondata.com/tools/caloriesburned. Plug in your sex, age, weight, height, lifestyle (meaning, you're deskbound, or you're always moving at work), and exercise regularity.

2. Start Subtracting

Trim 10 to 15 percent off of that calorie total--but don't cut more than 500 calories per day. "This is conservative compared to most diets, but it's realistic if you want to sustain training," says Gidus. Record what you eat, and tally your calorie intake with the huge database at nutritiondata.com.

3. Keep Up The Exercise

A recent study reported that subjects who cut calories or cut calories and exercised lost the same amount of weight. But the diet-and-exercise group improved their aerobic capacity, insulin sensitivity, cholesterol, and blood pressure--without having to go into starvation mode.

4. Be Patient

Gidus says a healthy weight-loss goal for overweight runners is one to two pounds a week. "Trying to drop more than this can eat away at muscle, leave you fatigued when you run, and slow your metabolism, making weight loss more challenging," she says.

The Runner's Diet
A smart weight-loss plan starts with these nutritious foods

Carbs

How Much: 50 to 55 percent of total calories

Why You Need It: The body prefers carbs as the main fuel source when you run, so they should be the cornerstone of a runner's diet.

Where To Get It: Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs and fiber (both slow digestion and supply a steady stream of energy), as well as vitamins, minerals, and antioxidants that speed recovery and protect against diseases.

Fat

How Much: 25 to 30 percent of total calories

Why You Need It: You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.

Where To Get It: Nuts, seeds, and avocados are rich in heart-healthy mono- and polyunsaturated fats. Olive oil contains oleic acid, and may help suppress your appetite. Other healthy choices include canola, grapeseed, flaxseed, and hempseed oils.

Protein

How Much: 15 to 25 percent of total calories

Why You Need It: Protein speeds muscle repair and recovery. High-protein foods are satisfying and take longer to digest.

Where To Get It: Cuts of beef and pork labeled "loin" and skinless poultry have a healthy protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean protein source, while low-fat dairy like milk and yogurt provide calcium. Eggs are loaded with vitamins A, K, and D.

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The Myth: Exercise In The Fat-Burning Zone

The Truth:

The "fat-burning zone" lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low, says Jason Karp, Ph.D., owner of Runcoachjason.com. But that's not the case.

"Running at higher intensities causes you to burn a lower percentage of fat calories in favor of carbs," says Karp, "but you use more total calories." And that's the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases, too. So it pays to pick up the pace.

Of course, lower intensity exercise still has its place. Long, slow runs build aerobic fitness and endurance. But to kickstart a pokey metabolism, you need intensity. Karp suggests interval training (condensed runs that mix in intense efforts with recovery) because studies have found these workouts burn more calories during and after exercise (see "Torch Calories" below for Karp's interval workout). "It also cuts down on boredom," he says, "which makes it more likely you'll stick with your program."

Torch Calories

High-intensity intervals will help you win the battle of the bulge.

On The Track: Warm up for 10 minutes. Run 800 meters, aiming to finish the interval at 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times, then cool down for 10 minutes. Add an 800-meter interval every two weeks until you reach six.

On A Treadmill:Warm up for 10 minutes. Run for five minutes with treadmill at 1% incline at a speed that hits 90 to 95% of your max heart rate. After a two-minute recovery jog, repeat two more times. Cool down for 10 minutes. Add one interval every two weeks until you reach six.

Anaerobic Capacity: Warm up for 10 minutes. Do six 400-meter runs (or about 90 seconds on a treadmill) at your mile race pace or slightly faster. The interval should be considerably faster than the previous workouts. Between each interval, complete a two-minute recovery jog.

To Gauge Max Heart Rate: Run four laps on a track with each lap getting faster. On last lap, sprint as hard as you can. Check your heart-rate monitor. The highest number will be close to your max.

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The Myth: Mini-Meals Are Better Than Three Hearty Ones

The Truth:

Many dieters believe eating several small meals a day is a guaranteed way to quash hunger. But scientists have not turned up substantial evidence that eating frequency really matters, according to a review of research by scientists at Newcastle University and Griffith University in Australia. In fact, a 2009 study with more than 10,000 subjects reported that between-meal nibblers were 69 percent more likely to pack on pounds over five years. Frequent noshing only works if you choose nutritious foods and control portion sizes. After all, it's not hard to turn six small meals into six large ones. Again, it all comes back to calories. "You can eat three times a day or 10, as long as you have the same caloric intake that will induce weight loss," says Gidus.

Still, runners need snacks. Eating something small prerun followed by a postrun snack or meal can improve performance and recovery, says Gidus. If you run at lunch, nibble on some dried fruit or yogurt before heading out, and eat a mix of carbs and protein a! erward, like a turkey sandwich. For the rest of the day, Gidus recommends tuning into your hunger to tell you when to grab a fork and knife.

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The Myth: Lift Less Weight With More Reps To Get Toned

The Truth:

Runners who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won't give us the physique we're after. To get toned, you need larger muscles and less fat. "And challenging your body through heavier lifting is a big part of this equation," says Monica Vazquez, a USATF running coach and master trainer with New York Sports Clubs. In fact, a study at Georgia Southern University determined lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours postworkout compared with 15 reps at 45 percent max. And don't worry: Lifting heftier iron won't transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. "If you're creating a calorie deficit, you simply won't bulk up like a bodybuilder," says Vazquez.

You don't need to give up lighter weights--they do a better job at improving muscular endurance. "A solid resistance program should include periods of both high and low reps," says Vazquez. She suggests doing higher reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (eight to 10). "Alternate month-to-month after that to keep the stress on the body constantly changing." Muscle responds to resistance, so if it's too light, you won't see good results. "You should struggle to eek out those last few reps," she says.

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The Myth: You Can "Make Up" Weekend Splurges

The Truth:

The two S-days represent about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. "By feasting on whatever you want on the weekend, you'll cancel out five days' worth of healthy eating," says Felicia Stoler, R.D., nutrition coordinator for the New York City Marathon.

When it comes to shedding pounds, consistency is key. "Aim to consume a similar number of calories on Tuesday as you would Saturday," says Stoler. She suggests weighing yourself Friday and again Monday. "Any weight gain is a sign you shouldn't have eaten the extra slice of pizza." To prevent bad choices, see "Survive the Weekend" (below).

Survive the Weekend

Stay on track by avoiding diet traps.

Think Ahead
When traveling to races, Stoler suggests bringing your own healthy edibles like oatmeal and trail mix.

Write It Down
Studies show that keeping a food journal can help you lose almost double the weight of nonwriters.

Don't Skip Your Cheerios
Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day.

Give In
Have a few treats during the week. "Once Saturday comes, you won't feel the desire to binge," says Stoler.

Get Cooking
Use the weekend to flex your culinary muscles and cook up a new dish, such as Grilled Salmon with Lentil Tabouli (below).

Grilled Salmon with Lentil Tabouli

Lentils cook as quickly as rice, says culinary nutritionist Stefanie Bryn Sacks, M.S. (who created this recipe), and are loaded with filling fiber.

1 cup green lentils
3 cups water
1/4 cup extra-virgin olive oil
1/2 cup lemon juice
1 small garlic clove, minced
4 scallions, trimmed and thinly sliced
1 cup flat leaf parsley, roughly chopped
1/2 seedless cucumber, peeled, diced
1/2 pint grape tomatoes, quartered
2 teaspoons salt, or more to taste

For the Salmon

1 1/2 pounds salmon fillet, wild Alaskan if possible
1 lemon, juiced
1 teaspoon salt
3 teaspoons olive oil

Place lentils and water in a small pot. Cover and bring to a boil. Reduce to a simmer and cook, covered, for 15 minutes. In a bowl, toss together olive oil, lemon, garlic, scallion, parsley, cucumber, tomatoes, and salt. When lentils are finished, drain, rinse with warm water, add to bowl, and toss. Wash fish with lemon juice and salt, rinse under cold water; dry with a paper towel. Coat with two teaspoons oil and cut into six pieces. Oil a grill pan with last teaspoon of oil. Place salmon on heated grill. Cook for six to eight minutes per side (until fish flakes easily with a fork). Serve over tabouli. Serves six.

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