Sometimes our weight loss or training plan gets derailed for one reason or another–injuries, work, family commitments, whatever. When our standard calorie burn gets stifled, we often forget (or don’t want to) adjust our calorie intake accordingly.

If you’re in this boat and looking for ways to prevent the number on the scale from going up while your mileage goes down, consider some of these tips. 

1. Stop mindlessly snacking!  As a ravenous runner, you’ve grown accustomed to eating anything that’s not nailed down, anytime it suits you, and not seeing weight gain. Decrease your workouts, and you must put the brakes on the imbibing if you’re looking to keep your weight the same. If you take a look at your diet, you likely have room to cut out a few empty calories here and there. Consider when you might be snacking simply to suit your mood. And remember: The easiest way to stop mindlessly snacking is to not buy the junk you snack on in the first place.

2. Consider the culprit.  Where are your extra calories coming from? Have your portions grown too large? Have you gotten into the habit of mindlessly snacking in the afternoon or in front of the TV just because you can? Larger portions, second helpings, or mindless eating episodes could be your downfall. Combat these situations by coming up with some solutions as to things you could do instead of eating. Make a list. Post it on the fridge. Read it–and act upon it–the next time you try to drown your sorrows or distract yourself by indulging in empty calories. 

3. Get moving!  Yes, you’re sidelined by an injury or too busy to go for a run, but you’re not too busy to take the stairs or too injured to park further away from a storefront. If you can’t work out, try to incorporate more activity whenever you can–get up from your desk and walk to the water fountain, go the long way to the restroom, play catch outside with your kids. These extra steps and extra minutes moving add up, and every calorie burned counts! (You can even gradually incorporate these 10 Rules for an Effective Walking Workout to ramp up your efforts.)

4. Enlist help.  Get everyone on board by explaining the situation to your family or your support system. Tell them that you’re simultaneously trying not to lose your mind and not gain any weight while sidelined. It will be easier for you to do both if there are no cookies in the house, if the chips don’t appear on your plate, and stopping at the drive-thru is not an everyday occurrence. At first, you might get some grief, but in the end it’s your family that has to put up with your mood. If you’re not happy as a result of not running combined with overindulging, chances are they won’t be happy either. 

5. Plan ahead.  Go a day or two without working out and you know the stress from the daily grind is bound to add up. Add a ravenous appetite, and it’s hard to make a healthy choice when you walk in the door from work. By planning ahead you’ll take the guesswork out of what’s for dinner. Try mapping out the week’s dinners on Sunday evening. Do some of the prep work (or enlist help) 24 hours ahead of time so that dinner is just about ready the minute you walk in the door. This way you won’t be tempted to give in to a plate full of chips, crackers, and cheese.

6. Fill up on low-cal fruits and vegetables.  Don’t roll your eyes at this advice–it really does work (especially if you’re someone who just likes to eat)! When compared to other foods, most vegetables and many fruits are low in calories while being high in essential nutrients, fiber, and water. Aside from offering health benefits, fiber and water keep you fuller longer. Fill your plate with fruits and veggies and round out each meal with additions of lean meat and a bit of whole grains. If you’re thirsty, avoid drinking your calories and instead hydrate with a calorie-free beverage such as water with slice of lemon or a relaxing cup of tea. 

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P.S.  Injuries can be a major roadblock in your weight loss journey. There are several things you can do to prevent or lessen the likelihood of hurting yourself while exercising.

P.P.S.  Visit exercises for diabetics today where you will find tips to prevent progressing-ending injuries.

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