Nutrition is a very deep and tricky subject-it is based on individual's needs and goals. Weight loss is an emotional subject and is often tied to one's point of views on working out. Some tips based on my many years of navigating both:
1. Do not workout to lose weight. Workout to create a healthy and stronger body. Workout to feel in control of your life and to take care of yourself. The rest will follow.
2. Do not workout to eat more. A wise friend once told me " fuel the tank while the engine is running." If you are at a party, a three mile run is not a license to pig out. Of course, if you ran 20 miles and can still stand at the party, freaking eat whatever you want. ;-)
3. There is no need for Guu's, bars or sports drink on any workout for an hour or less. After that, a guu every 15-20 minutes or sipping a sports drink is ideal. I am going to use this as my chance to endorse Cliff Blocks-way tastier than Guus and less sticky. And I love Hammer Nutrition sports drink!
4. If you are craving ice cream, eat it. Sometimes you need a little fat to burn fat. I have actually lost more weight and have had more energy by not avoiding fat.
5. If you start to feel "flat" in your workouts or tired all of the time, increase your carb intake. After months of endurance training, your carb stores start to deplete.
6. Maybe it is just me, but working out and that time of the month make me feel like I could eat a horse.
Exercise and the menses take a toll on our iron levels. It is ok to eat a big, fat juicy burger around this time. (make sure it is free range!)
7. Sometimes you can gain weight before you lose it. This is very typical. Some say it is because more water is in your muscles or something like that. Whatever it is, don't stop working out, keep at it and your body will change to the shape you want it to be.
8. Running can make your waistline smaller, your thighs more muscular and your butt flatter. Biking can make your calves rock, your upper body small and butt and thighs much muscle.You can offset this by cross training. Swimming is amazing for upper body strength and abs. Or just embrace your body's adaptation to the sport you are pursuing.
9. Sometimes I feel like I need to workout because i ate a huge fat burrito the night before. But my body is tired and I have no energy. The answer-stay in bed and rest. Always listen to your body and don't let guilt from eating drive you.
10. You may get different cravings (salt, chocolate, fat, raw meat) when training. Listen to them-your body is telling you what it needs. If you ignore it, the craving will become uncontrollable and you over eat.. Give in and take care of yourself.
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