Weight control

I started thinking about my diet today. After the Easter holidays, I lost about 12 lbs by following a standard low fat diet, but after I took up running I didn't stick to it - I felt that introducing a new exercise plan would be difficult enough without adding the extra problem of dieting as well. Besides, most experts seem to agree that dieting at the same time as following a running training plan is not a good idea.

Anyway, this morning I got round to weighing myself, and was quite pleased to see that I have not put on any weight since I started running, but I was also a little disappointed to see that I haven't lost any either. This means that I am about 31 lbs (14 kg) overweight, based on the BMI measure.

I really want to shift this if possible, not just for general health reasons, but also because it should be easier to run when I am carrying less weight. Imagine running while carrying fourteen 1 kg bags of sugar - well you get the idea.

Now I reckon that as I increase my weekly mileage, some of that weight will naturally come off. My plan has me reaching 18 miles a week by October this year. That is about 2700 kcal per week, which is not far off 1 lb in weight per week (3500 kcal).

So the key thing for me is not to force things by dieting now, but to keep eating sensibly and to let the running take care of the rest. I must not allow my calorie intake to increase to compensate for the extra exercise. I also need to be able to stick to my diet without feeling too hungry or bored. So here is my plan:

Breakfast: Porridge (oatmeal), or other breakfast cereal if I am in a hurry. Wholemeal toast & honey if I am very hungry. Fruit juice and/or tea.

Lunch: Sandwich with salad on wholemeal bread. Another sandwich if I am hungry. Water to drink.

Dinner: Normal meal with the family, usually something like pasta bolognaise or curry with rice,  Fruit for dessert. Water to drink.

Snacks: Fruit, occasional crisps or chocolate. Water.

I can't avoid going out for dinner sometimes, with friends or on social occasions, but I think this won't do too much harm as long as I don't overdo it.