LESS MASS MAKES YOU FAST:
A ten-pound weight loss saves...*
...A RUNNER 2:10 in a 10K race
...A CYCLIST 0:51 on a 3.1-mile, 7-percent-grade hill climb
...A HIKER 5:00 on a 6.2-mile, 7-percent-grade hill climb
*Based on a moderately fit 170-pound person
1.) WORK OUT BEFORE BREAKFAST
"It's a fact that you burn a greater percentage of fat before eating breakfast," says Monique Ryan, sports nutritionist and author of Sports Nutrition for Endurance Athletes (Velo Press). "A moderate 30-minute exercise session, or even a brisk walk, is all you need to draw on your fat stores to fuel your activity and spark your metabolism."
2.) LEARN TO LOVE DAIRY
Replacing three or four servings of meats and starches with non- or low-fat servings of yogurt, cheese, or milk each day can help you lose an average of 15 pounds over the course of a year, according to Robert P. Heaney, professor of medicine at Creighton University, in Omaha, Nebraska. The secret? Naturally occurring calcium, which induces the body to metabolize fat more efficiently.
3.) AVOID LIQUID CALORIES
A sugar-packed soda won't make you feel as full as a piece of fruit will. With the exception of milk, liquid calories don't cause your body to register a sense of fullness; as a result, you stay hungrier, consume more calories than you need, and gain more weight.
4.) WALK AFTER DINNER
"A 20-minute stroll immediately after polishing off dessert, while slow enough not to interfere with digestion, burns up to 100 calories and reduces the amount of fat-promoting insulin released into your body," says Carl Foster, a professor in the department of exercise and sports science at the University of WisconsinLa Crosse.
5.) LATE NIGHT? EAT MEAT
For a midnight snack, grab a piece of protein-rich turkey, not an orange or a slice of toast. The sugar and carbs in the latter two stimulate the production of insulin, changing the way your liver processes glucose, turning it into fat.