Tips on Losing Weight from Chris Carmichael.

The following is from Chris Carmichael, owner Carmichael Training Systems: So, what’s it going to take for you to drop 10 pounds? Well, since we’re being direct today: You’re going to need to be okay with being hungry. You’re going to need to eat less during the day and during your workouts. Initially that means you’re going to feel hungry, because you’re used to eating more. People sometimes focus too much on the composition of meals when they are looking to lose weight (more protein, less starch, more leafy greens, fewer grains, etc.). When I look at dietary recalls for moderately- to highly-fit amateur athletes, for the most part you’re already eating a well-balanced diet with whole foods. You’re just eating too much of it. And then adding unnecessary junk (quart-sized, with whip, pumpkin spice latte, anyone?) on top of it. You’re going to need to say no. Decide on a timeframe and start cutting items out of your diet. When I want to lose weight I cut out alcohol, dairy, meat, and dessert. I find that these changes help me refocus my eating decisions and reinforce good habits. I get away from mindlessly throwing cheese or butter on things. When I’m traveling, I find that meat is frequently accompanied by high-fat, high-calorie side dishes and sauces. Sticking with the vegetable and fish sections of the menu is often an easy way to find lower-calorie options. These don’t need to be permanent changes, but when you add them back into your meals you should do it sparingly and with consideration for your new, lower daily caloric intake. You’re going to need to be patient. Since most of you can’t increase your training hours/mileage/yardage because of your busy lifestyle, you can’t just train the weight off. You have to reduce your caloric intake while slightly to moderately increasing caloric expenditure. It’s not a recipe for dramatically fast weight loss, but 1-2 pounds a week is absolutely attainable and sustainable. You’re talking 5-10 weeks of focusing on weight loss and establishing high-quality, lower-calorie eating habits (so you maintain the weight loss). No more giving up after 3 weeks. All right, I’ll get off my soapbox now. I know you’ve worked extremely hard to make gains in fitness and performance this year, and I hear from athletes every day who have made huge transformations. I also know that setbacks happen, and that training is never a steadily upward trajectory. One of the things I tell my coaches, however, is that you’re doing an athlete a disservice when you sugarcoat reality and tell them only what they want to hear. We have to be the ones to tell you what your spouse, your coworkers, your training partners, and certainly your competitors won’t. Have a great weekend!