Half Marathon Dieting Tips

I will be running a half marathon on September 6, 2008. My goal is to lose 15 lbs while training for my half marathon. Here is my weight loss plan and diet tips I will be following throughout my training:

• keep a log of my calories to include starting weight
  
• deduct 100 calories for every mile run
• eat whole grains, fruits and vegetables
  
• limit fatty food and sugary processed foods
• drink more non-calorie fluids
• limit coffee intake
• take sports drink or bite sized food for longer runs to avoid crashing
• take a couple of sips of water or sports drink for every 10 minutes on runs longer than 1 hour
• limit snacks
  
• stop eating after dinner
• limit alcoholic intake (although I love my 4oz of wine with my dinner)
  

Be mindful of my portions. Below is a good way to visualize what a true portion looks like:

• a deck of cards = a protein portion
• a fist = a serving of fruits or vegetables
• 6 dice = an ounce of cheese
• a tennis ball = a 1/2 cup of ice cream
  
• a compact disc = one serving of waffles or pancakes (this was a real eye opener for me!)
• a thumb tip = a tsp of peanut butter
• Computer mouse - about the size of a small baked potato

I purchased a small pocket sized notebook to track my daily food intake. My plan is to create a calorie deficit (more calories burned than consumed) and having a pocket sized notebook to carry with me makes it easy for me to write everything down. If I don't, I know I will forget to record something.

Always be prepared. I am a mother of two active children, so I am on the road a lot taking them from one activity to another. I find it helpful to keep healthy, portable foods in stock. Apples, pears and bananas are great for taking in the car. I slice my apples or pears and put them in a plastic zip lock for easy storage and drop them in my purse. Trail mix is another healthy portable snack. Peanut butter on whole wheat toast will keep me satisfied for hours. I also try to keep bottled water in my car so I can sip on it when I am feeling parched.

Finally, I find that writing an affirmation or two in my food journal every morning helps me stay on track because it reminds me that I am committed to my half marathon training. An example of one of my affirmations is: I only eat healthy, nutritious, foods that will fuel my body and keep me running throughout the day.