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A Runners Weight Loss Diet

Updated on August 11, 2015

Running is an excellent way to shed extra pounds while improving overall fitness, boosting your sex drive and reducing the risk of heart disease. Studies show that running burns more calories than most other training regimes.

You will not meet your fitness goals, including weight loss, if you do not pay attention to your food intake. Running cannot make up for bad food choices so you are negating your physical efforts. Let one word be your guide: balance.

Set Attainable Goals

When you set a primary goal that is unrealistic you set yourself up for frustration and burnout. Take the time to accurately learn how many calories you will burn with your runs and what the true calorie count is in your food. Set attainable but challenging goals so you can meet them, be reenergized and motivated to continue.

If you're willing to make this a long term commitment you want to make sure you have goals that will safely get you where you want to be. Keep your goals small and build on your success. A great starting goal is 2 pounds a week.

Starving Equals Disaster

Eating a number of small meals throughout the day will keep your energy level. Many people make the mistake of starving themselves. This is an especially bad idea if you are including running in your plan. You cannot run on insufficient fuel you must feed your metabolism. You'll also stop the weight loss process by forcing your body into starvation mode, causing you to plateau and leading to weight gain.

Keep your body functioning at optimal performance levels by eating 4 or 5 small meals a day, one every three or four hours? Do not eat as a slave to cravings or hunger but instead to support your fitness goals.

Be sure to eat a small meal a few hours before a run and another immediately following. These are the best times for calorie intake is they are also the best time for burn. Calories consumed around this period will be converted to energy for your run while calories consumed at other times are stored in your body as fat.

Make the most of your routine by planning your workout around your normal meal times. If you enjoy a hardy morning meal eat something small, go for your run then come home to a healthy breakfast.

Good Carbs for Good Energy

Glycogen is the fuel your body needs for training. Don't cut the carbs unless you want to lose energy. Complex carbohydrates take longer for the body to break down and use. Because complex carbohydrates take longer to break down they will keep you feeling fuller longer and will fuel you consistently while you work out. Most complex carbs are also nutrient rich and great for overall health.

Good carbs can be found in vegetables, try to include as many colors as possible, whole grains, and beans. Avoid simple carbs that are packed with sugar and can lead to crashes. Try not to eat too much fruit some is fine but don't overdo it, avoid white bread, candy and chips, soda, and pastry.


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