Running for Weight Loss

Posted June 12, 2012 in Conditioning, Diet No Comments »

How to Eat Properly When Running to Lose Weight

Female SprintersAside from getting out there and running some serious interval sprints, losing weight is a matter of calories in versus calories out.

When it comes to the burning side, running is one of the best training programs out there for burning the extra pounds and keeping them off for good. Not only that, running is cardiovascular exercise per excellence, thus doing it a regular basis will boost your endurance levels, help you ward off heart related problems, and get you in the best shape of your life.

Nonetheless, backing up your running program with a proper diet is the surest way for permanent weight loss results. For that, here are the diet guidelines you’ll need to lose the weight without sacrificing performance and energy for the workout.

Come up with a menu

Coming up with a clear and concise menu will help you take the guess work out of your training resolution. Leaving momentum and hunger dictate your eating choices is not the best approach for losing weight. Instead, make the conscious effort of thinking through your diet habits and sketching out an eating plan that will help you lose the pounds with losing the energy to run. For more, follow the below guidelines.

Eat at the right times

When it comes to losing the weigh while enjoying high energy levels, meal-timing is critical. As a result, make sure to plan your meals around your workouts and vice versa. Plan to eat 2-3 hours before the workout and immediately afterwards as doing so ensures the use of the calorie intake as energy instead of being stored as body fat. If you’re planning to run in the morning, you can either exercise on empty or consume a small meal of no more than 250 calories 30 minutes before the workout.

Develop good eating habits

Going on a crash diet every now and there can spell disaster on your weight loss resolution and overall health and well being. Instead, the healthier approach is to strive for developing good eating habits for the long haul. Otherwise, expect more setbacks and failures.

To build good eating habits, do the following:

  • Use a food diary to keep track of your eating habits.
  • Eat in small portions.
  • Instead of eating opting for 3 large meals, consume 4-5 small meals, every three to four hours
  • Eat slowly and chew your food mindfully.
  • Keep the TV set off your eating venue.
  • Use the glycemic index to plan for your food intake. Make sure to opt for food with lower rankings.

Meal Ideas

For the post-run menu, aim for a blend of carbohydrate and protein so you can replenish the empty tanks and start the rebuilding process, thus speeding up recovery. A post-workout recovery drink or shake is always recommended within 20 minutes of finishing a workout. This kickstarts your muscle recovery. After that, switch back to whole meals, or drink more shakes.

Here are some of the best meals:

  • A salad with light dressing. The best meal is served with a low-fat dressing. Use lemon or vinegar for a healthier pick. Oil and vinegar is OK, but we’re trying to avoid high fat content right after a workout.
  • Fresh fruits and vegetables. This is obviously is the best healthy eating choice you can ever make, whether you’re trying to lose weight or not. Just make sure to consume fruits moderately.
  • Drink a milk-shake. If you don’t have the appetite for a whole meal, then a milk-shake is the best option. Not only that, a milk-shake is better than traditional carbohydrate-based energy drinks or just gulping water. Toss is a scoop of protein powder for extra muscle building nutrition.

There you have it! The key to success is speed of implementation, so make sure to put into practice what you’ve just learned. And remember to always stay within your fitness zone and be patient with yourself.

For more tips and eating guidelines on the runner’s diet for weight loss, get this free report at: Running for Weight Loss

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to Weight Loss by Running and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.

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