Very Cool Read on Getting Lean

I read this the other day from runner's world magazine and thought I would share it with you guys. It is titled Get in the Lean Lane 50 Ways to get Lean. Some I agree with some I don't but either way its a step in the right direction, enjoy.....

EAT TO LOSE

Plan Ahead
"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.

Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.

Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."

DON'T DRINK SUGAR
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.

Veg—and Fruit—Up
Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.

Daily Eats
BREAKFAST
Rotate three meals, says Pamela Nisevich Bede, M.S., R.D., sports nutrition expert for the Runner's World Challenge. Ideas: "adult" cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit.
LUNCH
Rotate three to five meals. Ideas: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn't have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables.
DINNER
Rotate five healthy meals like chicken, fish, and whole grains. Always include vegetables. "Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entree," Nisevich Bede says.

Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.

Take It Easy on Nut Butter
Runners love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."


Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber 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 fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)

Keep it Away
Don't bring decadent foods into your home; it's easier to win the battle at the grocery store than at the dinner table.

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 2,500 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 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. "You'll become aware of every bite," Eberle says.