Losing weight is a common New Year’s resolution, but it can be difficult to know where to start. If you’re looking to get fit and slim down, running is a great option. Here are some tips for beginner runners who want to use running for weight loss.
Sweeten the deal
For many people who are trying to lose weight, giving up all treats may seem like the logical thing to do. However, new research suggests that this could actually lead to a cycle of abstaining and bingeing.
The study found that drastic withdrawal from sugary or high-fat foods can affect levels of the happy chemical dopamine and the stress hormone cortisol. When you deprive yourself of food, your body starts to produce more of the stress hormone cortisol. This increases your appetite and can make it harder to stick to your weight loss goals. Instead of giving up all treats, try moderation and balance. Allow yourself some indulgences while still staying on track with your healthy eating plan.
So if you’re trying to shift some weight, it’s important to find a healthy balance. Enjoy the occasional treat, but make sure most of your diet is made up of healthy, whole foods. And start slowly with running for weight loss – gradually increasing your mileage will help you avoid overstressing your body and getting injured.
Good timing is key
Two papers published in the Proceedings of the Nutrition Society suggest that it’s not just what you eat, but when you eat that affects your health. Eating regularly may help prevent obesity and high blood pressure—regardless of overall calorie consumption.
One review examined international eating patterns and found a possible link between obesity and eating more calories in the evening. The other paper concluded that people who consistently ate six meals a day had better cholesterol and insulin levels than those who ate meals with variable frequency—in this case, anywhere from three to nine meals a day.
“We found that adults consuming calories during regular meals—at similar times from one day to [the] next—were less obese than people who have irregular meals, despite consuming more calories overall,” says Gerda Pot, Ph.D., a visiting lecturer in the Diabetes and Nutritional Sciences Division at King’s College London who worked on both papers.
Rack em up
When it comes to storing your produce, a new study suggests that keeping your vegetables on a rack rather than in a cupboard may be more beneficial for your health. The study, which was published in the journal Current Biology, found that produce exposed to natural light is more nutritious than produce that is kept in the dark.
So what does this mean for those of us who are looking to start eating healthier? Well, if you’re trying to lose weight, keeping your vegetables on a rack may help you reach your goals. The extra nutrients from exposure to natural light can help boost your metabolism and promote weight loss. Plus, getting into the habit of checking the rack for ripe fruits and vegetables can help you make better food choices throughout the day.
Benefits of protein
If you want to lose body fat, you might want to consider adding protein to your diet. Protein can help you lose weight by keeping you fuller longer and helping you burn calories.
Protein also has a higher thermic effect than other nutrients, which means that your body burns more calories digesting it. And, if you’re eating protein from lean sources, you’ll also be getting some healthy fats and essential nutrients.
So, if you’re looking for a way to lose weight or starting strength training, start by adding more protein to your diet. You might be surprised at how effective it can be.
Go easy on your props
A lot of people think they need sports drinks and gels when they start running to lose weight, but you really don’t need anything other than water unless it’s a really long run. Sports drinks and gels can actually add calories that you don’t need, so it’s best to stick with water unless you’re running for more than an hour.
If you’re just starting out, running for weight loss is more about consistency than anything else. Try to run three to four times a week, and build up your mileage gradually. You don’t have to go all-out every time you run, either – some days, you can just focus on going a little bit further or a little bit faster. The key is to keep at it and not get discouraged if you have an off day.
Rein in the remuneration
You just completed an incredible run and you are feeling great. The endorphins are flowing and you have worked up an appetite. Before you celebrate your accomplishment with a heaping plate of food, consider this: You may be undoing all of the hard work you just did.
It is easy to end up eating more calories than the calories burned off during your run if you reward yourself with excessive food. This can sabotage your weight loss goals. Instead of binging on unhealthy foods, treat yourself to a healthy meal or snack that will refuel your body without adding unnecessary calories.
Starting a running program is a great way to lose weight. But in order to see results, it is important to fuel your body properly before and after your runs.
Today’s the day
If you’re carrying around extra weight, starting to run may seem daunting. You may think you need to lose weight before you can start running, but that’s not the case! In fact, starting to run can actually help you lose weight.
Here’s why: when you run, your body Burns more calories than when you’re just walking or doing other activities. That means that running can help you create a calorie deficit, which is necessary for weight loss. Additionally, running helps build muscle mass, and muscle tissue burns more calories than fat tissue. So even if you don’t lose weight right away, you’ll be burning more calories overall.
So don’t wait to start running until you’ve lost weight. Start you running plan now and see the pounds melt away!
Start slow and if you can’t run, walk
For years, doctors have been telling us that we should be getting at least 30 minutes of exercise a day. But if you’re like most people, you probably don’t have the time (or the energy) to put on you running shoes and go for a run every day. But what if we told you that you could get the same benefits from just a casual walk?
Studies have found that an hour-long brisk walk burns about as many calories as going for a leisurely bike ride. And while you may not think of walking as a “workout,” it can actually be very beneficial for your health.
Walking is a low-impact activity that is easy on your joints, and it’s also a great way to relieve stress. And if you’re trying to lose weight, walking can help burn those extra calories.
Keep moving all day
You don’t have to be a gym rat or commit to running every day to start seeing results. In fact, research shows that the more you incorporate walking and light activity into your routine, the better your weight loss will be. To start moving all day and make it sustainable, implement these three steps:
-Exercise at least 3 days a week for 30 minutes a day
-Walk for 5-10 minutes after each workout
-Space out your workouts over 6 weeks and then change up your routine or add on extra days
Track bad habits
If you’re trying to lose weight, one of the first things you should do is take a close look at your diet. To get an accurate picture of what you’re eating, try keeping a food journal for a week. Write down everything you eat and drink, and be sure to include the date, time, and place.
Once you have your record, take a close look at portion sizes and make sure you’re not overeating. Also, ask yourself why you’re making the choices you are. Are they healthy choices? Or are they simply poor choices that will sabotage your weight loss efforts?
If you find that you’re overeating or making poor food choices, don’t despair. Just start making small changes to your diet. Cut back on portion sizes, eat more fruits and vegetables, and make healthier choices overall.
If you’re always eating on the run, you’re not going to lose much weight. That’s because when you’re running around all day, you often make bad food choices or forget how much you’ve eaten.
To lose weight, you need to plan ahead. That means packing yourself healthy meals and snacks so you’re never tempted to eat something unhealthy. It also means making time for a proper meal instead of just grabbing something quick.
If you can’t seem to find the time to cook or pack a meal, try getting up earlier in the morning so you can get a jump start on your day. You’ll be surprised how much better you feel when you’ve taken the time to plan ahead and make healthy choices.
Remember your goals
When it comes to starting a running program to lose weight, the most important thing is to have a clear reason for doing so. If your motivation is simply to be thinner, it likely won’t be enough to keep you going when the going gets tough. However, if you have a specific goal in mind—such as running a 5K or 10K race—you’ll be more likely to stick with it.
In moments of weakness, it can help to visualise yourself at the finish line of your goal race, crossing the finish line with a personal best time. This mental image can help give you the extra push you need to keep going when you don’t feel like it.
Of course, starting a running program takes more than just mental preparation. You’ll also need to make sure you’re physically prepared by gradually increasing your mileage and being mindful of your form.
Go easy on yourself
If you miss a run or give in to temptation and eat something unhealthy, don’t beat yourself up. Just forgive yourself and move on.
It’s normal to have setbacks when you’re trying to make a lifestyle change. The important thing is not to let yourself give up completely. If you fall off the wagon, just get back on training plan and keep going.
Remember, every little bit counts when it comes to weight loss. So even if you can only fit in a short jog or walk, that’s still better than nothing. Just keep moving forward and you’ll reach your goals in no time.
If you’re dedicated and consistent with your running, you will see results. And, by following these tips, you’ll be well on your way to achieving your weight loss goals.