Have a plan to get lean, to get fast

Getting to a healthy race weight is a crucial part of performing well in endurance events. You need to have a target weight, a plan to get there, and then weigh yourself each day, adjusting the programme when required based on your weekly average weight. A simple strategy is to eat better and move more, but what if you need more guidance?

Researchers at the University of Oxford have created a list of 53 weight loss actions as part of their PREVAIL programme to help people make daily action plans. The weight loss actions are divided into seven categories:

  1. Eat in a structured way
  2. Avoiding or swapping specific foods
  3. Changing what you drink
  4. Creating a healthier diet
  5. Meal-time tactics
  6. Burn more calories
  7. Be more active as part of your daily life

The Oxford researchers carried out a study measuring the effectiveness of self-regulation on weight loss, allow individuals to weigh themselves daily in the morning and then create an action plan from the list for the day based on the result. At the end of the week, they evaluated the effectiveness of the actions chosen and their effect on weight change. Over an eight week study, participants, all starting with a BMI of over 30, lost an average of 4.18kg, 3.2kg less than the control group.

How to create a self-regulation intervention plan for weight loss

  1. Find your A: Weight yourself first thing in the morning
  2. Find your B: Set a target weight
  3. Weigh yourself first thing each morning
  4. Choose one or more actions from the list for the day
  5. Perform the planned action(s)
  6. Reflect on the effectiveness of the actions weekly
  7. Repeat until you reach your target weight

Aim for no more than 0.5kg per week, increase your protein intake, and do regular resistance training to avoid muscle loss. If you are continuing to train hard while losing weight, make sure you have a clear plan for fueling pre, during, and post workouts to ensure you have the energy to perform the planned activity and feed your body with what it needs to recover. This fueling plan should be differentiated for the various intensities and durations of your workout; fuel long and intense workouts but perhaps do some of the shorter, less intense workouts fasted.     

My plan

My current average weekly weight 83.7kg, according to my Withings Body+ scale weekly email. I have a target race weight this season of 78kg based on the Stillman height/weight ratio table and my current body fat percentage. I have signed up for the Maderia Skyrun, so I aim to hit my race weight for the 8th of October. This goal gives me just under 24 weeks to lose 5.7kg or 0.24kg per week. 

Each day this week, I will weigh myself immediately after waking up and pick at least one action from the PREVAIL study to focus on that day. My Witherings email summarising my weekly weight is sent on Mondays, so I will use that day to evaluate my progress. I prefer the positive actions where you add things rather than remove them. I will focus on these actions first, including burning more calories, drinking at least a litre of water a day or a pint of water before each meal, and using fruit and veg or a protein shake as snacks.

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