From the May 2012 issue of Runner’s World

What to eat and how to eat it!

1 Make Fibre Your Friend
“Multiple studies have shown that fibre is correlated to weight loss as well as weight maintenance,” says Jennifer Vimbor, a sports dietitian and avid runner. Fibre passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fibre a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don’t eat fibre two hours before you head out.)

2 Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 per cent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distractions: no computer, no television, no newspaper. “You’ll become aware of every bite,” says Eberle.

3 Keep it Away
Don’t bring decadent foods into your home; it’s easier to win the battle at the supermarket than at the dinner table.

4 Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized – a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch – and your serving dishes off the table.

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