 Running for weight loss makes sense. Running is a vigorous exercise that uses plenty of fuel.
Combine that with eating less high calorie foods and more nutrient rich and low calorie foods and you’ll lose weight.
Of course running is good but it’s not magic.
Photo Courtesy of Mike Baird
Many runners struggle with weight issues. Getting caught in the yo-yo of weight gain and loss.
Without a good runners diet there's no fuel for our next workout. Running suddenly gets pretty tough.
Running is a whole lot easier when you've got plenty of energy and you're not carrying around extra pounds.
Here are some suggestions on running for weight loss.
Keep a Journal
Write down what you eat, when you eat and all your exercise details in your running log. Awareness is one of your most powerful tools in your running for weight loss program. Track your progress and monitor your food intake to avoid mindless eating. It will help you stay motivated and reach your goals.
Eat Regularly
Going without food for long periods increases your odds of gorging on whatever’s available when you finally give in to your hunger. Avoid skipping meals and snack on low fat and healthy foods between meals. Satisfy your hunger by nibbling on some nuts.
Savor the Flavors
Take time to eat your meals. Sit down, away from the TV or computer, and enjoy your food. Relax and eat slowly. Studies indicate that overweight people eat faster and often consume their meals while doing other activities.
Portion Control
Most restaurant servings are too large. Ask for a doggy bag and take half home. Try splitting your meal with your partner or friend. At home, use smaller plates or bowls to reduce your meal sizes.
Monitor Your Hunger
Enjoy your food and the feeling of satisfying your hunger. Eat until you feel comfortable but not stuffed. If you leave the table feeling full you’ve probably eaten too much.
Brush
Cleaning your teeth after every meal is not only good oral hygiene but also helps stop extra snacking. Once you mouth feels refreshed you’re less likely to keep munching. This is especially useful for those who are tempted to snack late at night.
Keep it Real
Aim to eat real foods in their natural state e.g. fruits, vegetables, whole grains, fish, meat, eggs, beans, yogurt, nuts, etc. Eat less of the processed and packaged foods. These often list 10 or more ingredients, many of which come straight from a laboratory.
Top of Page Add Spice
Give your meals some flavor with herbs and spices. Dried or fresh chilies, cilantro, cumin, oregano, basil and rosemary are great alternatives to high fat oils and dressings.
Trim the Fat
Reduce the high fat foods in your diet e.g. fried food, butter, mayonnaise, processed meats, full cream milk, and cheese. Go for low fat alternatives and save that hamburger as an occasional treat. Better yet make you own with low fat ingredients.
Sweet Enough
Cut back on refined sugars e.g. cakes, cookies, soda, sugary breakfast cereals, chocolate, ice cream or anything that includes high fructose corn syrup. If you are a sweet tooth allow yourself to indulge once a week.
Reduce Alcohol
Most alcohol provides little nutritional value and plenty of empty calories. Also we tend to lose control of our eating after a few alcoholic drinks. Think moderation and watch what you eat when you’re at the bar.
Recruit a Cheer Squad
You’ll need support when you’re running for weight loss. Let your family and friends know of your plans. Then you can refuse your mom’s second helping without feeling guilty or choose a restaurant with healthy meal options.
Not All or Nothing
Some weeks we workout most days and eat well. Other times our training gets hijacked and we seek solace in comfort foods. Realizing that we can’t control everything helps when it gets tough. Try to stay positive. Begin again with the next run and the next meal.
Other Helpful Links
Additional advice for your running for weight loss program.
Running to lose weight pointers.
Nancy Clark's twelve steps for successful weight loss.
USDA MyPyramid website
Here you will find information on healthy eating, food groups, nutrition tables, menu planners, etc. Check out the tool "MyFoodapedia" where you can type in the food and get the calories and make comparisons.
American Council on Exercise (ACE) website
Under the Get Fit section there are lots of tools and advice such as:
- Fitness Tools & Calculators – BMI, Body Fat, Blood Pressure, Daily Caloric Estimates, Physical Activity Calorie Calculator, etc.
- Exercise Library – demonstrates exercises for all body parts for all levels (Beginners to Advanced), using equipment or your body.
- Healthy Recipes
Subscribe to our Running Shorts ezine for more free advice.
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