Running For Weight Loss

Looking to lose weight by running? You have come to the right place. This section offers you the best running advice when it comes to burning fat, shedding pounds, and reaching your weight loss goals. What’s not to like!

How Much Weight You Can Lose Running 30 Minutes a Day

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Hey, I’m David Dack – a running coach and trail runner.

I’ve learned a lot along the way, and today I’m diving into something a lot of beginners ask: Can running 30 minutes a day really help you lose weight?

I wasn’t always a runner. I started out as a guy who thought I could just lace up my sneakers, run for 30 minutes daily, and boom, the pounds would melt off.

Spoiler alert: that didn’t happen overnight.

Through a lot of trial and error – and, yes, a few injuries – I figured out that weight loss with running isn’t about shortcuts. It’s about smart running, eating right, and staying consistent.

In this guide, I’ll walk you through how to make 30 minutes a day work for you.

I’ll share my own journey (the setbacks and triumphs), bust some myths, and lay out the real benefits of a daily run. So, if you’re ready to lace up, let’s get into it.

How Much Weight Can You Really Lose Running 30 Minutes a Day?

Alright, the big question: Can running for 30 minutes a day actually help you lose weight?

The simple answer is: Yes.

But let’s be real, the amount of weight you’ll lose depends on a few factors like your current weight, how fast you’re running, and – perhaps most importantly – your diet.

Weight loss comes down to this basic concept: burn more calories than you consume (that’s the calorie deficit). And running for 30 minutes can burn a pretty solid chunk of calories, which over time adds up.

But let’s break it down with some numbers:

Calorie burn:

When you run for 30 minutes, you might burn anywhere from 200 to 500 calories, depending on your speed and body size.

For example, a 150-pound runner burns about 240–300 calories in half an hour of moderate jogging. Someone heavier or running faster can hit the higher end of that range – up to 400-500 calories in 30 minutes. (Check out marathonhandbook.com for more on this.)

Here’s the full guide calorie burn while running.

The 3,500 calorie rule:

Here’s the deal – most experts say that burning an extra 3,500 calories is roughly equal to losing a pound of fat. So, if you can create a 500-calorie deficit each day, you’ll lose about 1 pound per week.

A 30-minute run that burns 300 calories is a solid chunk of that deficit. In fact, adding a daily 30-minute run can help you drop about 1 pound every 7–10 days – that’s around 3-4 pounds a month. Extend it for more than two months, and you might lose around 10 pounds.

Not bad, right?

Individual differences:

Now, let’s be real – everyone’s body responds differently.

Some beginners might actually gain muscle when they start running, which can mask the fat loss on the scale. Plus, running makes you hungry! Some runners find their appetite goes up, and if they’re not careful, they end up eating more than they’re burning.

Real-World Example:

When I started running 30 minutes a day, I expected the scale to drop right away. But after a few weeks of consistent effort, nothing changed on the scale. I was frustrated!

But a few months in, things started to click.

The takeaway here? Consistency matters, and patience is key. Stick with it, and you’ll see the results.

So, how much weight can you lose running 30 minutes a day? Well, if you’re also paying attention to your food, it’s realistic to lose around a pound a week. Over a couple of months, that adds up to some serious weight loss.

One of my past clients dropped 25 pounds in three months just by sticking to 30-minute daily runs and eating a little smarter.

But even if your results are more modest, every pound lost is progress. And don’t forget, beyond the pounds, you’re getting fitter, stronger, and building healthy habits – things that go far beyond the scale.

You Can’t Outrun a Bad Diet  

Alright, here’s the tough love—brace yourself. If you think running alone is gonna get you that lean body, think again. You can’t outrun a bad diet. Trust me, I learned that the hard way.

When I first started running, I thought, “Hey, I just ran for 30 minutes. That means I can treat myself to a burger and fries, right?” So, I’d crush a huge post-run meal, thinking I earned it.

But guess what? The scale didn’t budge—or worse, it went up. I was logging miles but still gorging on junk, and it totally cancelled out all that hard work.

Here’s the deal: Weight loss comes down to calories in vs. calories out. Simple as that. It’s way too easy to eat back everything you burn in a run.

For example, a 30-minute jog might burn about 300 calories, but one snack or sugary drink can put those 300 calories (or more) right back.

No matter how much you run, if you’re stuffing your face with extra calories, you won’t see the results you’re after. Abs are made in the kitchen, not just on the road.

Key Points on Diet and Running for Weight Loss:

Here are some of the things I try to emphasize on with my clients:

Track or be mindful of what you eat:

When you first start running, your appetite will likely ramp up. That’s normal. But it’s super important to stay on top of your food choices. You don’t have to count calories forever, but get an idea of what’s going in your body.

When I was struggling with my weight, I started using a food tracking app (MyFitnessPal) just to get a reality check. It was eye-opening.

Avoid the “I earned this” trap:

After a run, it’s tempting to think, “I worked hard, I deserve a treat.” But that’s where you go wrong.

Sure, refuel—but do it right. Skip the donut or chips and go for a protein-packed snack or something like a banana with peanut butter.

I’ve heard plenty of runners joke about how they used to treat themselves to a double cheeseburger, fries, and a milkshake after a run—and then wonder why the weight didn’t budge.

That’s a surefire way to cancel out the calories you just burned. Instead, prep a healthy post-run meal, like a smoothie or eggs with veggies. Satisfying and balanced.

Quality of food matters for hunger:

Here’s the kicker—if you eat whole, nutrient-dense foods, you’ll feel fuller longer. That’s how you win the hunger game.

Think about it: 300 calories of chicken breast and veggies will keep you satisfied way longer than 300 calories of cookies. I’m all about fueling my runs with lean proteins, fruits, veggies, whole grains, and healthy fats.

This not only fills you up but also helps your body recover from your runs. When you start seeing food as fuel, making better choices becomes second nature.

Hydration and liquid calories:

Don’t forget, what you drink counts too. Soda, fancy coffee drinks, and alcohol can sneak in a ton of calories. Stick to water as your main hydrator.

If you need something with flavor, go for unsweetened tea, black coffee (minimal sugar), or water infusions. Be cautious with sports drinks: unless you’re really pushing it with a long or intense workout, water should be your go-to. A 30-minute run doesn’t need Gatorade—just drink water.

Bottom Line:

Your 30-minute runs are great for burning calories, boosting your metabolism, and building strength. But make sure your diet is your ally, not your enemy.

When you pair running with a clean diet, you’ll hit your weight loss goals faster and feel way better during your runs (trust me, running after a junk-food meal is no fun).

Quick Win:

This week, keep a simple food journal. Write down everything you eat and drink, even roughly. You might notice you’re snacking out of habit or drinking more sugary drinks than you thought.

Little changes—like swapping fries for a salad or cutting sugary drinks—combined with your daily runs, can shift you into a calorie deficit. And that’s what’s going to help you lose the weight.

Remember: You lose weight in the kitchen AND the gym—never just one or the other.

How Much Should I Run to Lose Weight?

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lose fat

One of the questions I hear all the time as a running coach is: “How much should I run if I want to drop weight?”

I get it.

I was that guy in his early 20s pushing 200 pounds, wheezing through short jogs, and hoping running would be the magic fix.

Back then, I had no clue what I was doing. Just tied my shoes and hoped for the best.

But here’s what I learned: running can absolutely help you lose weight, but it’s not just about piling on the miles. It’s about being consistent, eating smart, and trusting the process.

Fast-forward 14+ years, and I’ve lost over 50 pounds.

It didn’t happen overnight, but I picked up a lot of hard-earned lessons along the way. If you want to lose weight through running, I’ll walk (or run) you through what actually works—without the BS.

Why Running Helps With Weight Loss

Let’s break it down: You lose weight when you burn more calories than you eat.

Simple.

That’s called a calorie deficit.

Running just happens to be a great way to create one.

On average, you burn around 100 calories per mile if you’re a mid-weight person (shoutout to VeryWellFit).

So a 3-mile run? That’s 300 calories down.

If you weigh more, like I did when I started at around 200 lbs, you’ll burn even more. Your body’s working harder to move the extra weight. Built-in bonus.

But here’s the catch: you might also get extra hungry. That muffin you eat post-run might cancel out the calories you just burned.

I’ve seen it happen. Hell, I’ve done it.

I believe that it takes an hour to burn what takes two minutes to eat.

Truth bomb.

A lot of folks actually gain weight when they start running because they overcompensate with food.

Bottom line?

Running can burn fat, but it won’t fix your diet. You gotta do both. Think of running as your fat-burning engine and food as your fuel. The right mix matters.

So, How Much Should You Run?

Let’s be real: it depends.

But if you’re new and want a starting point, go for 3 days a week.

That’s what worked for me early on. It gave my body time to rest, recover, and still burn a decent amount of calories.

Even 2 days is fine to start.

Just build the habit.

Each session?

Shoot for 20–30 minutes.

Walk/run intervals totally count.

I used to do 3 minutes jogging, 2 minutes walking, and repeat.

That added up to 2 or 3 miles. And yeah, I took breaks.

Nobody cares how fast you go.

What matters is you showed up.

Once you’re consistent, you can add more time or days.

A good long-term target is 150–250 minutes of moderate cardio each week. That might look like 4 or 5 days of 30 to 50 minutes.

The American College of Sports Medicine even says more than 250 minutes a week can lead to bigger weight loss.

But don’t get overwhelmed. That includes everything—running, walking, biking, even dancing around your kitchen.

Mix it up.

In terms of mileage?

15–20 miles a week is a solid range for fat loss.

Just don’t jump into that right away. Add a mile or two per week, max.

Time or Distance—Which One Should You Track?

Both work.

Early on, I say go by time.

It feels less intimidating.

Promise yourself 20 minutes of movement. Doesn’t matter how far you go. Later, you can aim for distances.

Calories burned = time spent being active. That’s what matters. Over time, your pace will naturally get faster, and you’ll go farther in the same amount of time.

Consistency Wins

You want results?

Run consistently.

Running for 30 minutes, 3–4 times a week beats a single monster run every Sunday.

Your body adapts to repetition so please  build the habit first. Run short, run easy, but run often. That’s how you avoid injuries and stay in the game.

Eventually, you’ll stack those runs into real mileage. And that’s when the magic starts to happen.

 

A Realistic Running Plan for Weight Loss

So what does a smart plan look like?

Start small:

Run 2–3 times a week, even if it’s just 15–20 minutes of run/walk intervals.

That’s how I started, wheezing through jogs and catching my breath on lamp posts.

The trick is to build the habit, not win a medal on Day One.

Once you feel comfortable, bump it up to 3–4 runs per week, around 20–30 minutes each.

That’s when momentum kicks in. You’ll start seeing changes in your endurance, your mood, and the scale—slowly but surely.

The American College of Sports Medicine recommends 150–250 minutes of moderate activity per week to help with modest weight loss. That might sound like a lot, but it adds up quick—like 4 runs a week plus a long weekend walk.

In terms of mileage, a good target is 15–20 miles per week once you’re fully rolling. That might take a couple of months to build toward—and that’s okay.

I still remember the first time I hit 15 miles in a week. I was gassed, my legs were toast, but I felt unstoppable. That week lit a fire under me.

Minutes or Miles?

This one’s common: Should you focus on time or distance?

Honestly, both work.

Early on, I suggest going by minutes—say, a 20-minute jog. T

hat way, you’re not stressing about pace. You just show up, move, and put in the time. As your fitness improves, distance naturally increases.

Eventually, you’ll start caring about miles too—but don’t obsess. Whether you run 1 mile or 3 miles in 30 minutes, you’re building momentum. And that’s what matters.

Build the Habit First

Don’t overdo it.

Don’t aim for 10 miles a day right out of the gate.

That’s how you burn out or get injured. Instead, build consistency.

One runner on Reddit nailed it: “Run 4–5 times a week, even if it’s short and easy. Just show up.” And that’s what I tell my athletes too. It’s not about perfection—it’s about getting your feet moving again and again.

Walk when you need to. Breathe. Build slowly. The results will come.

Training Smart

Running is simple: one foot in front of the other.

But if you want to lose weight and stay injury-free, there are a few smart moves that can make a huge difference.

These are the same strategies I used when I started from zero.

Trust me, I made all the rookie mistakes so you don’t have to.

Start Slow with Run/Walk

If you’re just getting into running (or coming back after a long break), start with a run/walk combo. I used to think walk breaks were cheating.

Now? I swear by them.

Back when I was starting out, I’d jog for 1 minute and walk for 1 minute.

That was it. No shame in that.

Over time, I built it up to 2 minutes running, then 5, then 10. Eventually, I could run 30 minutes straight—something that once felt impossible.

Run/walk training helps you go longer, stay injury-free, and actually enjoy the process. More time on your feet usually means more calories burned. Doesn’t matter if you walk some of it.

You can also check out my couch to 5K plan for more details.

Build Mileage Gradually

The temptation to go all in is real.

I once jumped from 0 to running 6 days a week and ended up sidelined with shin splints. Learn from my mistake.

Stick to the 10% rule: don’t increase your weekly mileage by more than 10%. If you ran 10 miles last week, do 11 next week—not 15.

Soreness is normal at first, but if it turns into sharp pain, back off. Rest, cross-train, or just take the day off.

So please don’t get injured chasing progress. You can’t burn calories if you’re stuck on the couch nursing an overuse injury.

Mix Up Your Intensity 

Once you’ve got a few weeks of consistent running under your belt, it’s time to spice things up. Intervals and hill runs are calorie-burning gold.

A simple interval workout: run hard for 30 seconds, jog or walk for 1 minute.

Do that 8 times. Done right, this will skyrocket your heart rate and keep your body burning calories even after you stop.

Hill sprints? Brutal. But effective.

Find a hill, charge up it, walk back down, and repeat. These workouts build strength and torch calories. I used to dread them, but they made me a better runner, no question.

Studies back this up: short bursts of intense effort improve metabolism and break plateaus.

Limit these hard sessions to once or twice a week max. Too many and you’ll burn out or get hurt. Easy runs still matter.

Add Strength Training and Cross-Training

This one changed everything for me.

I used to only run. But once I added two 20-minute strength sessions per week—squats, lunges, push-ups, that sort of thing—I noticed big changes.

More muscle = more calories burned at rest.

Plus, strength training helped fix my form and ease joint pain. Some experts even argue that strength workouts and HIIT can be more effective for fat loss than running alone.

Cross-training counts too.

I’d go for long walks, bike rides, even jump rope sessions on my off days. It’s all about staying active without constantly pounding your joints.

Respect Rest Days and Sleep

I used to feel guilty about rest days.

Now, I treat them like gold.

You don’t get fitter while running. You get fitter while recovering.

At least 1–2 full rest days per week, no exceptions.

And sleep? If you’re skimping on it, your body pays the price. I noticed that when I slept poorly, I craved junk and my runs felt like crap.

Getting 7–8 hours of sleep a night helped me train harder, eat better, and lose weight steadily. Don’t skip this part.

Hydrate and Cut the Liquid Calories

Water matters more than you think. I used to crush sugary drinks all day. Once I cut those and stuck with water, tea, and black coffee, the scale started moving.

Hydration keeps your energy up and your performance steady. And it keeps you from mistaking thirst for hunger. That alone can save you hundreds of calories a day.

Final Thoughts

Weight loss through running isn’t about smashing every workout.

It’s about stacking wins over time. I dropped 1–2 pounds per week by sticking to the basics: run/walk, strength train, rest smart, eat right. A few months later and you already lost 25 pounds or even more.

And don’t do it alone.

In my early days, I had a friend who ran with me twice a week. We were both beginners, but we kept each other going. Accountability changes everything.

So… what’s your goal?

What’s your current mile time?

What’s your next step?

Drop it in the comments or tell a friend. This journey’s better when we do it together.

 

How to Find Your Ideal Fat-Burning Heart Rate for Maximum Fat Loss

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You’ve probably heard of the “fat-burning heart rate” zone, but what does it really mean?

Is running slow the secret to losing fat, or is there more to it?

Here’s the deal: your heart rate tells you how hard you’re working, but it’s not some magic number.

The fat-burning zone is where your body burns fat most efficiently—usually around 60-70% of your max heart rate.

But things are not that simple.

In this article, I’ll break down how to find your fat-burning zone, why mixing up your workouts matters, and how to use your heart rate to run smarter and burn more fat.

Ready to stop guessing and start training smarter?

Let’s get to it.

What’s the Fat-Burning Heart Rate Zone?

Alright, here’s what you need to know. You’ve probably heard the term “fat-burning heart rate” tossed around, but what does it actually mean?

When I first heard about it—I thought there was some magic formula to lose fat without effort!

Here’s the real deal: the ‘fat-burning heart rate’ is just the point where your body starts burning fat more efficiently during exercise.

It’s not about just jogging at a snail’s pace—it’s a sweet spot where you’re working, but still able to keep going.

For most folks, this zone is somewhere around 60-70% of your max heart rate. Now, you might be wondering, “How do I find that out?”

Don’t stress, it’s really simple.

Here’s how you do it: 220 minus your age = your max heart rate.

For example, I’m 38, and my max heart rate is 182. To find my fat-burning zone, I aim for 60-70% of that, which puts me between 109-127 beats per minute.

I remember when I figured this out for the first time. I was out on a run, and honestly, I had no clue if I was in the “fat-burning zone” or not. But once I figured out the numbers, it gave me a target to aim for.

I know I know. This formula might be an oversimplification and might not work for everyone. But overall, it’s a good reference point.

Fat-Burning vs. Cardio: What’s the Difference?

You know about the fat-burning zone, but let’s talk about what happens when you push harder into the cardio zone.

In the fat-burning zone, you’re burning a higher percentage of fat while exercising at lower intensities.

But when you hit the cardio zone, you’re working harder and burning more calories. It sounds a little backwards, doesn’t it?

When you hit the cardio zone, you’re working harder, burning more total calories—and even though you burn a smaller percentage of fat, you end up burning WAY more fat overall.

Here’s the kicker: high-intensity workouts burn through your body’s quick energy stores (glycogen).

And once that runs out? You guessed it—your body switches to burning fat for fuel.

Here’s my best tip for you: Don’t get too hung up on the exact numbers.

Your body is burning fat all the time, whether you’re in the fat-burning zone or pushing hard in the cardio zone.

You just have to challenge it properly. Switch things up! Try some faster runs or intervals now and then. That’s how you get your body to really adapt.

How to Find Your Sweet Spot: Fat-Burning Heart Rate Training

Now that you’ve got the math down, let’s talk strategy.

If fat loss is your goal, aim to spend at least 30 minutes in that fat-burning heart rate zone.

Not sure if you’re there? Use the talk test.

If you can hold a conversation without gasping for air, you’re probably in the sweet spot.

If you’re gasping for breath and can’t string more than a word or two together—you’re definitely in the cardio zone. And that’s fine too! It’s great for overall fitness.

Don’t stress if you’re not always in the fat-burning zone. Mix in some higher-intensity work (like intervals) to burn fat in different ways. Your body loves variety, and it’ll keep adapting.

What’s Better: Fat-Burning or Cardio?

Fat burning is important, but cardio has its place, too. When I first started running, I was obsessed with staying in the fat-burning zone.

I thought the only way to shed fat was through those slow, long runs.

But then I started adding in some sprint intervals.

And guess what? My legs got leaner, my stamina shot up, and I felt faster.

That’s when I realized: you don’t have to live in the fat-burning zone to see results.

Over time, I realized I was holding myself back. High-intensity workouts, like sprints or hill repeats, burn more calories overall—and help you get leaner faster—even if you’re not in the fat-burning zone the whole time.

So, mix it up. Use both fat-burning and high-intensity cardio for the best results.

How to Track Your Heart Rate While Running

You don’t need some fancy monitor to track your heart rate, but it sure helps. The simplest way? Grab your phone, pause mid-run, and use an app to check your pulse.

Easy, right? But if you want something a bit more accurate, I’d recommend investing in a heart rate monitor. There are wristband monitors out there that track your heart rate, steps, calories burned, and more.

Here’s my best tip for you: If you’re serious about consistency,  use a chest strap monitor. It gives  you the most reliable readings and lets you keep pushing without constantly stopping to check your phone.

Conclusion

Bottom line? Consistency and variety. Find your fat-burning zone, but don’t be afraid to step out of it every now and then.

You’re not just training your body to burn fat—you’re getting stronger, faster, and more efficient.

Stick to your training, mix in some intervals, and remember: progress isn’t just about your heart rate.

“Every run, every sweat session, you’re building the runner you want to become.

Keep showing up—and trust me, those results? They’ll come.”

Summary / Key Takeaways

  • Running alone isn’t a magic fix for weight loss.
  • Strength training helps build muscle and burns more fat.
  • Consistency is the key to seeing real results.

FAQ:

How do I calculate my fat-burning heart rate? Subtract your age from 220 to get your max heart rate. Then aim for 60-70% of that number to hit the fat-burning zone.

How many calories do I burn per mile running? On average, you burn about 100-150 calories per mile, depending on your speed and body type.

Can I still burn fat if I’m not in the fat-burning zone? Yes, you can! High-intensity workouts burn more calories overall, even if you’re not in the fat-burning zone.

How long should I stay in the fat-burning zone? Aim for at least 30 minutes in the fat-burning zone for optimal fat loss.

Is it better to run at a slow pace for longer or run faster for shorter times? Both have their benefits! Slow runs burn fat efficiently, while fast runs burn more calories overall.

Lose 100 Pounds Safely – The Fast Track Guide That Works

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Picture stepping on the scale and seeing a number that’s 100 pounds lighter. Yeah, that might feel like looking up at a mountain summit when you’re still at the bottom.

But here’s the truth—I’ve been there. I got into running in my 20s because I needed to drop weight, not to win medals.

How much I needed to lose weight? Around 40 pounds – not 100 pounds – but the process is relatively the same.

And over the past few years, I’ve coached folks who’ve lost 100+ pounds without starving themselves or living in the gym.

So let me be straight with you: This isn’t going to be quick. And it sure as hell won’t be easy.

Anyone promising some 6-week miracle plan? They’re selling you hot air.

But with a solid plan, the right headspace, and some grit—you can absolutely do this.

In this guide, I’ll lay out the exact game plan: realistic timelines, no-nonsense nutrition, how to move your body without breaking it, and the mindset shifts that carry you through the rough patches. I’ll also share real stories from people who made it happen.

This isn’t theory. It’s road-tested stuff.

By the end, you’ll have a clear roadmap. And more importantly, you’ll believe you can take that first real step.

How to Drop 100 Pounds (Safely)

Want the short version? Here it is:

You’re shooting to lose 1–2 pounds a week, which is the steady pace backed by experts (yep, even Healthline says so). That’s about a year or more to hit the 100-pound mark.

No crash diets. No punishing bootcamps. Just real changes that stick.

Here’s your checklist:

  • Create a Calorie Deficit. Eat fewer calories than you burn. Period. No magic. Track your food with an app or notebook—whatever works. You’d be shocked how much junk sneaks in. Cut soda. Ditch mindless snacking. It adds up fast.

  • Eat Like You Want to Feel Good. Go heavy on protein, fiber, and real food. Chicken, fish, veggies, eggs, oats. Keep treats around, but treat them like, well, treats—not a food group. You don’t have to starve. You just need to fuel like you give a damn.

  • Move More (But Start Small). You don’t need to run marathons on Day One. Just walk. Ten minutes. Then 20. Build up to 150 minutes of cardio a week (brisk walks, cycling, whatever). Toss in strength training twice a week so you keep your muscle. And do stuff you actually like—or you won’t stick with it.

  • Set Up Your Environment. Stock your kitchen with stuff that helps you, not sabotages you. Prep meals. Keep protein snacks handy. Log your wins—how your clothes fit, how you feel—not just your weight.

  • Stay Accountable (Even When It Sucks). Track progress in 10-pound chunks. Celebrate wins. Join a group, find a coach, text a friend. You will hit plateaus. You will screw up. The ones who make it? They keep showing up.

Bottom line? Losing 100 pounds the “right” way is the fast way. Fad diets just bounce you around. This plan helps you build habits that stick—so when the weight’s gone, it stays gone.

What’s more?

Weight loss isn’t a straight line. You might drop 8 pounds in one month, then just 2 the next. That’s fine. The key is to zoom out. Trends matter more than weeks.

Let’s get to the practical stuff.

1. Start With a Goal and a Mindset That Doesn’t Suck

Here’s where it all starts—not in the gym, not in your fridge—in your head.

You want to lose 100 pounds? Great. Now accept that it’s gonna take time. That’s not defeat—it’s strategy.

You’re not trying to win a 6-week contest. You’re building a new life.

So set a goal. And then break it down. 100 pounds? That’s a big number.

Start with 5. Then 10. That first 10 might take 4–6 weeks. And before you know it, you’ve already lost 25 pounds.

When I first started, I remember hitting 12 pounds down and thinking, “I can actually do this.” That belief is rocket fuel.

Also—don’t underestimate visualizing. Imagine the wins: walking without pain, playing with your kids without needing to sit down, not sweating through your shirt during errands. It’s not about a number on a scale—it’s how your life changes.

Expect slip-ups. Expect setbacks. One of my clients, Jason, lost 120 pounds—but it took him 3 years. He gained back 10 once during the holidays. But instead of quitting, he dusted himself off and kept going.

That’s what separates success from start-overs: not giving up when it’s hard.

And here’s your tough-love dose: If you’re still hoping for a shortcut, you’re not ready. But if you’re willing to change—day by day—you can get there.

You’re not broken. You don’t need perfect. You just need consistent.

2. Clean Up Your Diet

Let’s be honest—if you want to lose 100 pounds, the food side of the equation is everything.

You can’t outrun a bad diet, no matter how many miles you put in.

But here’s the thing: you don’t need to go on some miserable crash diet or ban every food you love to get there.

I’ve coached people who tried cutting entire food groups, living off shakes, or going “zero carbs.”

Sure, the weight comes off fast… but so does your sanity.

On keto? Check out this clean ketogenic food list.

Start with a Calorie Deficit — But Be Smart About It

Yeah, the science is simple: to lose weight, you’ve got to eat fewer calories than you burn.

But don’t get tunnel vision chasing some trendy “magic diet.” Focus on real food and reasonable portions. That’s where the win is.

Portion Awareness Is a Game-Changer

You don’t need to count every crumb for the rest of your life—but for a few weeks? Absolutely. I’ve been there myself—thinking I was “eating healthy” until I logged it. Surprise: I was eating way more than I thought.

Use a free app or just write stuff down in a notebook. Doesn’t matter how—just track it. Research backs this up: folks who log their meals tend to lose more weight . Aim for a steady calorie deficit—usually 500 to 1000 calories under your maintenance. That’s about 1–2 pounds per week.

Make Protein Your Wingman

Want to stay full, protect your muscle, and burn more fat? Then protein has to be a priority.

Add some to every meal—chicken, eggs, fish, Greek yogurt, beans, tofu, protein shakes—whatever works. High-protein diets are proven to cut hunger and help with fat loss, especially around the belly.

Plus, it helps preserve muscle while you’re dropping pounds, which keeps your metabolism from crashing.

Pile On the Veggies (and a Bit of Fruit)

Veggies matter for fat loss—low in calories, high in volume, packed with fiber. That’s the trifecta. They fill you up without weighing you down.

Try making half your plate non-starchy veggies—spinach, broccoli, peppers, cauliflower. Roast ’em with garlic and olive oil, throw in herbs. Seriously—this can convert even the veggie haters.

Fruit’s great too. Whole fruit has fiber, so it won’t spike your blood sugar the way juice or candy does. Just don’t go overboard.

Fiber = Your Secret Weapon

Fiber slows digestion, keeps you full, and stabilizes blood sugar. That means fewer cravings and less overeating. Whole grains, beans, nuts, veggies—they all work.

Instead of white bread or rice, swap in oatmeal, quinoa, or whole grain options.

And healthy fats? Don’t fear them. A bit of avocado, olive oil, or nuts goes a long way in keeping you satisfied.

A solid meal = protein + fiber + healthy fat. That combo destroys cravings better than any diet book ever could.

Cut Back the Junk (Without Going Cold Turkey)

Refined carbs—white bread, sugary cereal, soda—they’re calorie bombs with zero staying power. They’re the classic diet mistake.

You eat, and you’re hungry again 20 minutes later. They mess with your blood sugar and make it harder to burn fat.

Benji’s turning point was ditching liquid calories. He stopped drinking soda, started drinking water, and made smarter drink choices. That shift alone carved out a big calorie deficit over time.

You don’t need to swear off sweets forever. Just save them for when they’re really worth it.

Want something sweet? Try a square of dark chocolate instead of a whole donut. Small swaps = big wins.

Moderation > Deprivation

Here’s a truth bomb: if you say you’ll never eat pizza or ice cream again until you lose 100 pounds, guess what’s going to be on your mind all day?

Deprivation leads to obsession, and obsession leads to quitting.

Instead, learn to work your favorites into the plan. Love pizza? Have two slices and a big salad, not the whole pie. Burgers? Go with turkey or lean beef, skip the cheese, ditch the fries—or just eat half and enjoy it.

That’s the point: you need a diet you can live with. Otherwise, it won’t last.

Plan Ahead

If your plan is “I’ll just eat something later,” then later usually means pizza or chips.

Don’t wing it—build a weekly plan.

On Sundays, I prep a few basics: grilled chicken, hard-boiled eggs, chopped veggies. That way, when I’m hungry, the healthy stuff is ready.

You don’t have to be a kitchen wizard. If you find a few go-to meals that you like, repeat them.

My personal staples? Oatmeal and berries in the morning. Chicken, rice, and veggies for lunch. I don’t get bored—I get results.

Audit Your Pantry

If your kitchen’s loaded with chips, cookies, and soda, you’re not weak for grabbing them—you’re human. So set yourself up to win. Clean out the junk.

If it’s not there, you won’t eat it. That simple.

I’ve told clients to donate unopened snacks, toss the old candy, and start over. Then stock up with foods that help you stay on track—Greek yogurt, cut-up veggies, nuts (just a handful, not the whole bag), whole grain crackers.

Easy swaps, big difference.

3. Start Moving: Make Exercise Your Sidekick 

Let’s get one thing straight—nutrition does most of the heavy lifting when it comes to dropping serious pounds.

But if you want to speed things up, feel better, and actually like the body you’re building? You’ve gotta move.

That doesn’t mean signing up for a military-style bootcamp or running 10Ks tomorrow. I’m not about that punishment mentality.

You don’t need to destroy yourself to get results. In fact, the best exercise plan is one that feels doable and keeps you coming back.

Start with Low-Impact Cardio

If your joints are grumpy or your fitness is at ground zero, forget about HIIT. Just walk.

I’ve coached folks who started by walking to the end of their driveway and back—and that was enough at first. One of my clients was over 300 lbs when she started. Her first “workouts” were walking around the block and doing dishes.

A few months later, she was down over 30 pounds—no 400-meter sprints required.

Start with 10 minutes if that’s all you can handle. Add a few minutes each week. Work toward 30 minutes a day, and if you can, shoot for 45–60 minutes as you get fitter.

You can break it into chunks—two 20-minute walks count. Don’t overthink it. Just keep it consistent.

If walking hurts, try water workouts or hop on a stationary bike. The goal isn’t to crush yourself—it’s to move regularly.

Hit the 150-Minute Mark 

According to general health guidelines, aiming for 150 minutes of moderate activity per week is a solid goal. That’s 30 minutes a day, 5 days a week.

Totally doable.

And if you ever work your way up to 300 minutes a week? Even better.

What counts? Anything that gets your heart rate up but still lets you talk in short sentences: brisk walks, dancing, swimming, even yard work.

I always say this to new clients: A 20-minute walk five days a week beats a one-time, all-out 2-hour session that leaves you too sore to move for a week.

Don’t chase hero workouts. Build a habit.

Do What You Like 

Hate the treadmill? Skip it. There’s no rule saying you have to suffer to lose weight. Try stuff until you find what sticks.

One reader told me she dropped 50+ pounds after falling in love with Zumba and yoga. Before that, exercise felt like punishment. Now it’s her therapy.

Like nature? Go hike. Like music? Dance around your kitchen. Even if you’re flailing like a newborn deer, you’re still burning calories.

The key is finding movement that makes you smile. That joy keeps you going when motivation fades.

Step It Up Gradually

As you lose weight and get fitter, what once felt like Everest will feel like a warm-up. That’s your sign to push a bit more. Maybe you jog for a few minutes during your walk. Maybe you ride a little faster.

Progress isn’t about perfection—it’s about effort over time.

But don’t be a hero. If you feel pain—not soreness, but sharp pain—or if you’re gasping like a fish out of water, ease off. This is a long game. Your body needs time to adjust. You’re building strength, lung power, and endurance, and that takes time.

I’ve seen so many people go too hard too fast, get injured, and quit. That’s not your story. Take it slow, and you’ll go far.

Add Strength Training When You’re Ready

Cardio’s great—but if you want a turbo boost? Strength training. It helps you keep muscle while you lose fat, and that means your metabolism stays higher.

Translation: you’ll burn more calories even when you’re watching Netflix.

No need to lift like a bodybuilder. Start with bodyweight stuff—chair squats, wall push-ups, resistance bands. Aim for 2–3 sessions a week. Once you feel confident, bump up the weight or reps.

And no—lifting won’t make you bulky. That’s a myth. Especially if you’re in a calorie deficit, you’ll just get leaner and tighter.

Promise.

If you’re unsure where to begin, a session or two with a trainer can help. Or follow beginner-friendly workouts from trustworthy sites. Just make sure you’re working all your major muscle groups each week—legs, core, chest, back, and arms.

Move More All Day 

Not every movement needs to be a “workout.”

There’s something called NEAT—Non-Exercise Activity Thermogenesis.

Fancy term, but all it means is the calories you burn doing normal stuff: walking, fidgeting, cleaning, climbing stairs.

These little actions stack up. Walk instead of drive. Pace while you’re on the phone. Play with your dog. March in place during commercials. Set a timer and stand up every hour. Here’s your guide to walking 10,000 steps a day.

It’s not about burning 1,000 calories at once—it’s about never going hours stuck in one position.

I tell clients: being consistently active throughout the day matters just as much as your gym time.

Movement is movement. Use it.

Progress Takes Time

You might feel clumsy and breathless at first. That’s okay. Everyone starts somewhere.

Give it a few weeks and you’ll notice things getting easier. Your body is way more adaptable than you think. Treat it right and it’ll surprise you.

4. Track Your Progress (Beyond Just the Scale)

Let’s get one thing straight: if you don’t track it, you can’t fix it.

That’s not just some cheesy quote—it’s a truth I’ve seen play out with every client I’ve coached, and in my own journey too.

Now, I’m not saying you need to obsess over every single number, but if you’re gunning for something big—like dropping 100 pounds—then you need feedback. Real feedback. Not just “I feel kinda lighter today.”

Let’s talk about how to actually track progress in ways that matter—not just what the scale tells you.

Step on the Scale—But Don’t Let It Own You

Some folks swear by daily weigh-ins. Others check once a week. My advice? Do what keeps your head in the game without messing with it.

If you weigh in daily, cool—just understand that your weight is going to swing a bit.

Sodium, hormones, water retention… even a big meal the night before can throw things off.

That doesn’t mean you failed. What matters is the trend over time. If the line is generally headed down, you’re doing the work.

Research backs this up too—frequent weighing has been shown to help people stay aware and consistent with their efforts (Healthline even reported this based on several studies).

But if the scale ruins your mood, step back. Weigh once a week instead.

Just don’t ignore it out of fear—because that number is information, not judgment.

Measure the Body That’s Changing

You ever feel like the scale’s frozen—but your pants suddenly fit better? That’s why measurements matter.

I tell my clients to break out the measuring tape once a month. Hit the key spots—waist, hips, chest, arms, thighs, neck.

Trust me, you’ll be shocked by the changes that don’t show up on the scale. You might only lose 2 pounds in a month, but drop 2 inches off your waist.

That’s fat loss, baby. That’s progress.

So write it down. Celebrate that smaller belt notch like it’s a gold medal.

Take the Dang Photos

Look, I hated this one at first too. I didn’t want to see myself shirtless when I was out of shape. But now? I wish I had more of those early pics.

Take photos. Front, side, back. Every 4 weeks or so. Wear something that shows your shape. No need to share it with anyone—just keep it for you.

Because the mirror lies when change is slow. But photos? They tell the truth. One day you’ll look back and go, “Whoa. I did that.”

Track Health Wins—Not Just Weight

The scale’s just one piece. There’s stuff happening under the hood, too. Blood pressure dropping. Blood sugar getting better. Cholesterol improving.

I had one client who didn’t care much about the number on the scale—but the day he got off his meds? That was a celebration.

And don’t sleep on the smaller wins. You feel more energetic. You sleep better. You can jog up stairs without gasping like a fish. That’s real progress.

If you’re having a rough week, remind yourself: “Okay, I didn’t lose weight—but I walked the dog without needing a break. A month ago that would’ve wrecked me.” Write that stuff down.

Use a Journal or an App (Your Choice)

Whether it’s pen-and-paper or an app like MyFitnessPal, LoseIt, or Cronometer—log your journey.

Even just jotting your weight, meals, and mood each day builds awareness.

I can’t tell you how many people start eating better just because they don’t want to log those three donuts. It’s a sneaky accountability trick that works.

Celebrate the Non-Scale Wins (NSVs)

Let’s be real—some of the best milestones don’t show up in numbers.

You fit in that airplane seat comfortably. You ran your first nonstop mile. Your kid said, “Wow, you’re faster than me now!”

That’s the kind of stuff you hold onto when the scale’s being stubborn.

One of my clients kept their old pair of 4XL pants just to step into once in a while and laugh at how far they’d come. Another taped an old photo to the fridge—not to shame themselves, but to say, “Never again.”

Whatever works for you—do it. Celebrate those wins like they’re trophies, because they are.

Quick Warning: Don’t Obsess Over Every Hour

Here’s where people go sideways—checking their weight three times a day, wrapping measuring tape around their wrist at midnight…

Don’t do that. Stick to a routine: daily or weekly weigh-ins, monthly measurements, and maybe a photo check-in once a month. Then move on with your day.

Live the plan. Let the data catch up.

Here’s a guide on how to measure your body fat.

5. Build a Support System and Stay Accountable

Let’s be real—dropping 100 pounds isn’t something you should try to tackle alone.

This isn’t just about food and workouts. This is about having people in your corner when your brain’s screaming, “Screw it, let’s quit.”

Having support is like wearing good running shoes—on the hard days, it can be the only thing keeping you from breaking down.

Tell Your People (Even If It Feels Weird)

I know, it can feel awkward to say, “Hey, I’m trying to lose 100 pounds.” Especially if you’ve tried before.

But telling close friends or family can turn them into your personal hype squad.

When I first told my girlfriend I was cutting out soda—she didn’t laugh or roll her eyes. She stopped stocking the fridge with it and joined me for walks instead.

That made a difference.

If you’ve got someone like that in your life—hold onto them. Tell them what you need: maybe it’s not bringing junk food home, maybe it’s checking in once a week.

Don’t expect everyone to jump in, though. Some folks won’t get it. That’s okay. Focus on the ones who do.

Get a Buddy or Group

There’s something powerful about knowing someone else is grinding with you. Maybe it’s a coworker, someone from your gym, or a new friend you meet on a Reddit thread.

If they’re trying to lose weight too, you can keep each other in check.

You can swap progress updates, complain about cravings, celebrate wins. Even a quick text—“I hit my step goal today”—can fire up motivation.

No in-person buddy? No problem.

Online communities like /r/loseit on Reddit are full of people who’ve lost 100+ pounds and share both the highs and the screw-ups. I’ve lurked there for years—it’s raw, honest, and helpful.

And sometimes, strangers on the internet are more supportive than people we know. Use what works.

Structured Programs (If That’s Your Jam)

Some people thrive with rules and routine. If that’s you, look into things like Weight Watchers or TOPS. They’re not magic pills, but the regular check-ins and built-in community can give you a serious boost.

Hiring a coach is another solid move—someone to design a plan and keep you on it. It’s not cheap, but if you’ve got the cash, having a coach who gets your body and your mindset can make a massive difference.

I’ve coached folks through massive weight loss before, and having that weekly accountability? Game-changer.

 Use Your Tech as Backup

Even if you don’t have a buddy or coach, you’ve got a secret weapon in your pocket: your phone.

Apps like MyFitnessPal or HabitShare let you track streaks—steps, meals, workouts. Seeing a 30-day streak is oddly satisfying.

Fitness watches, smart scales, step counters—they all help you visualize progress.

And yeah, some apps let you bet real money on your goals. If betting $20 means you’ll stay out of the cookie jar, why not?

Think of your phone as your digital coach. No judgment, just gentle nudges.

Watch Out for Saboteurs

Now for the hard truth: not everyone wants to see you succeed.

Sometimes it’s subtle—“C’mon, just skip the gym tonight” or “You’ve been so good, treat yourself.” Other times, it’s straight-up jealousy.

I’ve seen this in real life. A friend loses 40 pounds, and suddenly her coworkers act distant. People project their insecurities.

You’ve got to hold your ground.

It’s okay to say, “This is important to me. Please don’t push me to eat stuff I’m trying to avoid.”

And yeah, you might need to take space from certain people for a while—especially if they’re constantly dragging you off course.

One guy told me after his 100-pound loss, “There are people I just can’t be around if I want to stay healthy.” That’s real.

Social Media: Use It, Don’t Let It Use You

Creating an anonymous Instagram or TikTok just to document your journey? Do it.

I’ve seen people post daily check-ins, progress pics, even short workout clips—and the encouragement they get back is wild.

But don’t fall into the trap of comparing your Day 3 to someone’s Day 300. Social media’s a highlight reel.

Use it as fuel, not as proof you’re not doing enough.

Celebrate the Small Wins

5 pounds down? Celebrate it.

New PR on your walk pace? Hell yes.

Pants feel looser? Do a little dance.

Tell your crew. Post about it. Treat yourself—just not with food. Buy new shoes. Go for a massage.

I’ve seen folks make jars with 100 beads—one for every pound they plan to lose. Every time they drop a pound, they move one bead to a second jar.

It’s visual. It’s satisfying. It works.

You’re building something big, and every step matters.

6. How to Power Through Plateaus Without Quitting on Yourself

Let’s not sugarcoat it—losing 100 pounds isn’t some straight, easy trail. It’s full of potholes. You’ll hit plateaus. You’ll slip up. You’ll question everything.

But that doesn’t mean you’re failing. It just means you’re on the path.

Plateaus Happen. Don’t Panic.

Here’s the deal: even when you’re doing everything right—eating clean, moving more, staying on track—your weight might still stall.

That’s called a plateau. It’s not a sign you’re broken. It’s biology.

Your body’s smart. Drop a bunch of weight, and your metabolism naturally slows down a bit because there’s less of you to carry around. It’s like your body goes, “Alright, let’s conserve energy.”

I’ve coached folks who hit a wall halfway through their journey. Sometimes it’s 3 weeks with no change. Then out of nowhere—bam—five pounds gone. It’s what some call a “whoosh.” Your body holds water, adjusts, then finally lets go.

So, if the scale’s frozen, here’s your play:

  • Check your habits. Have your portions crept up?
  • Getting enough protein?
  • Maybe toss in 10 more minutes of movement or try something new.

Sometimes you don’t need to overhaul everything. A small shift can restart progress.

Just don’t jump to crash diets out of fear. That’s panic, not progress.

“Trust the process. Stay consistent. Make one smart tweak. Keep going.”

When You Slip, Bounce Back Like a Pro

Look, life’s gonna throw you curveballs—holidays, stress, birthdays, random Netflix-and-pizza nights. You might overeat. Skip workouts. Gain a few pounds back.

The danger isn’t the slip-up. It’s the reaction.

Most people spiral. They say, “Screw it, I blew it,” and fall completely off the wagon. That’s what you can’t afford.

Here’s what you do instead: you catch yourself. Right away.

Had a blowout dinner? Cool. Acknowledge it. Chug a big glass of water. Maybe go for a walk to clear your head.

And then? Next meal—clean slate. No starvation. No punishment workouts. Just normal, sane choices.

That’s what real long-term success looks like. You recover fast and don’t let shame steer the wheel.

Stop With the All-Or-Nothing BS

You ate a donut. So what? Doesn’t mean you now need to eat the whole box.

This kind of perfectionist thinking—“I ruined the day”—kills more progress than the donut ever will. Eat it. Enjoy it. Move on.

Progress is about patterns, not perfection. Some days, you’re gonna nail your goals. Other days, 50% is the best you can do.

That’s still better than zero. Keep stacking good days, and you’ll get there.

Celebrate the Wins You Can’t Weigh

When the scale isn’t moving, you’ve got to zoom out. Look at other victories:

  • Are your clothes looser?
  • Can you walk longer without gasping?
  • Are you sleeping better? Less joint pain? More energy?

One of my clients hit a plateau and decided to train for a 5K just to stay focused. Guess what? The weight started dropping again—and she got addicted to running in the process.

Weight loss isn’t just physical. It’s mental, emotional, even spiritual. Recognize all the growth, not just what the scale tells you.

Reconnect With Your “Why” When Doubt Creeps In

It’ll happen. You’ll think, “Why am I even doing this? It’s taking forever.”

Those thoughts are normal—but they’re not facts.

When that self-doubt hits, you’ve got to anchor yourself.

Why did you start this journey?

  • Is it to live longer for your kids?
  • Fit in plane seats comfortably?
  • Feel strong in your own skin?

Write it down. Stick it on your fridge. Keep it in your phone notes. Whatever it takes—make your why visible and unshakable.

Personally, I’ve pulled strength from others’ stories more times than I can count. Reading about someone who lost 80, 100, 150 pounds—it reminds you this is possible.

You just need to keep showing up.

Every Setback Is a Lesson—If You’re Willing to Learn

Let’s say you went on vacation, hit the buffet too hard, and came home 5 pounds up. That’s not failure—it’s feedback.

Lesson? Maybe next time plan a hike, pack some protein snacks, or decide in advance how many desserts you’ll actually enjoy without going off the rails.

Or maybe you stress-ate a tub of ice cream after a rough workday. That tells you food is your coping tool. Cool—now what’s another tool you can use? Walks, music, journaling, venting to a friend?

If you treat setbacks like teachers, not enemies, you’ll get stronger every time.

Don’t Be Afraid to Ask for Backup

Sometimes willpower isn’t enough—and that’s okay.

If emotional eating or mental health is getting in the way, a good therapist can work wonders. Same with a dietitian if you’re stuck and unsure what’s going wrong.

There’s no shame in needing help. Your weight loss journey is part of your health journey.

And health is a team sport.

“I’ve sent runners to PTs, nutritionists, therapists. Why? Because getting help is a sign of strength, not weakness.”

7. Stay Fired Up with Milestones, Rewards & Real Growth

Let’s be real — staying motivated for a journey this big? It’s not about being pumped 24/7. No one is.

That kind of fire fades if you don’t keep stoking it. What you need is a system that keeps lighting the match — day after day, mile after mile.

This part isn’t just about dropping weight. It’s about building mental muscle too.

Break It Down & Celebrate the Wins

You’re not just losing 100 pounds. You’re stacking small victories until they add up to something massive.

Set milestones that feel real to you. Maybe every 10 pounds. Maybe hitting a weight that starts with a “1” instead of a “2”. Whatever gives you that little extra push.

And when you hit one? Don’t just say “cool” and move on. Reward yourself.

Not with food — with something that reminds you you’re crushing it.

  • A new pair of shoes at 20 pounds down
  • A solo getaway or spa day at 50
  • A new bike or a badass photoshoot at 80

Even the little things count — a new book, a bubble bath, a movie night with a healthier snack stashed in your bag.

Doesn’t have to cost much. It just has to say: “Look how far I’ve come.”

Momentum is built on celebration. Don’t wait until the finish line to feel proud.

Write It Out 

Grab a notebook, a doc, anything. Journaling your struggles, wins, and everything in between gives your brain proof that you’re making moves.

Write letters to your future self. Or from your future self.

Sounds weird? Maybe. But it works. I’ve done it with clients — they come back weeks later saying that letter snapped them out of a slump.

Borrow Fire from Others

Don’t isolate.

Go watch a weight loss doc, scroll through some transformation stories, join a community.

You’ll find people who’ve lost 100, 150, 200 pounds. They’ve been where you are. And they found their way out.

I read about a guy who lost 100 pounds by hiking. First summit he reached? He broke down in tears. I still think about that story. Grit like that is contagious.

Ask yourself: What’s your version of that summit moment?

See It, Feel It, Own It

Picture you — not the old version, not the “trying” version — but the one who made it.

  • What do you look like?
  • How do you move?
  • What can you do that you couldn’t before?

Can you chase your kids around the park without gasping for air? Walk into any store and grab whatever fits — not just what hides?

Maybe it’s the moment you cross the finish line of your first 5K.

Visualize that version of you every damn day.

Not just reaching the goal, but living in that new reality. The one where this isn’t some temporary challenge — it’s just who you are now.

Ride the Emotional Rollercoaster

This isn’t just about body fat. You’re shedding old habits, old mindsets, sometimes even old identities.

You’ve been “the big guy” or “the big girl” for years. What happens when that label doesn’t fit anymore?

That’s not always easy.

There will be emotional highs — the day someone compliments you, the day your jeans fall off your hips — and there will be low points too.

That’s all part of the process.

Therapy helps some people. Talking to a friend. Journaling. Meditating. Do what helps you feel the feels without getting stuck in them.

Losing weight might change your body. But growing through it? That’s what changes your life.

Switch It Up, Keep It Fresh

What fires you up in month one might bore you to death in month ten.

Stay flexible. Get curious. Sign up for a 5K. Join a walking challenge. Try a recipe you’d never normally cook. Track your steps and aim for new highs.

If things feel stale, shake them up.

I once had a client who hated the gym. So we swapped in trail hiking — and that lit her up like nothing else. Boom, consistency unlocked.

Keep looking for what makes this lifestyle feel alive, not like a grind.

Don’t Just Praise the Scale

Maybe you didn’t drop a pound this week.

But…

  • You walked instead of stress eating
  • You cut your soda habit in half
  • You ran up the stairs without gasping

Those wins matter. That’s real growth.

Start thinking of yourself differently:

I’m someone who takes care of my body. I’m active. I don’t give up.

That shift in identity? That’s the engine that gets you to your goal — and helps you stay there.

Go Back to the Start

Why did you start this?

Maybe it was a scary doctor visit. Maybe an embarrassing photo. Or a moment when you realized, “I don’t want to feel like this anymore.”

Keep that moment close. Not to shame yourself, but to remind you what you’re walking away from.

Some folks tape a “before” photo on their fridge. Others keep a list of reasons and reread it every time the drive starts to dip.

Use what hits you hardest.

Progress Fuels Progress

Once the pounds start dropping… once your jeans fit better… once someone says, “You look different,” — that’s when motivation stops being something you chase.

It becomes something you ride.

But those first few weeks? That’s the battle zone. You might not see much progress. You’re tired. Sore. Maybe cranky.

Push through that fog. That’s when your brain starts rewiring itself to believe: “I can actually do this.”

I’ve seen it over and over as a coach. Someone loses 20 or 30 pounds and suddenly? They walk different. They speak different. They know they’ll hit -100. That belief is gold.

Final Words

Look — you’re not just dropping 100 pounds.

You’re gaining confidence, discipline, strength, and clarity.

You’re becoming someone who doesn’t quit.

That person you imagined? They’re waiting for you up the mountain. They’re waving. Telling you, “Come on — the view’s worth it.”

So keep moving. Keep climbing.

Every healthy meal, every workout, every hard decision — it’s a step closer.

6 Effective Strategies to Cut 500 Calories Daily for Weight Loss

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Dreaming of shedding those extra pounds and flaunting that summer-ready body? Well, spoiler alert: the race to lasting weight loss isn’t a sprint; it’s a marathon. You might be thinking, “Ugh, another weight loss cliche,” but trust me on this one. If you’re in it for the long haul, the slow and steady pace wins every time—no matter where you’re starting from.

Now, let’s dive into the nitty-gritty. Weight loss isn’t some mystical equation; it’s essentially about the balance between the calories you consume and the ones you burn off. Think of it as Weight Loss Basics 101.

But the burning question (pun intended) is: how many of those pesky calories should you let go of to truly see some magic happen? Let’s find out!

The Math of Losing A Pound

Ever heard of that magical number we often hear in the world of fitness – 3,500 calories? Well, consider it the marathon finish line for bidding farewell to one whole pound of body weight.

Now, let’s dive into the nitty-gritty of this weight loss journey. Just as in running, where every step counts, weight loss is all about the calories you take in versus the calories you burn off. These are the ABCs of weight loss, my friend.

But here’s the million-dollar question: How do we reach that 3,500-calorie finish line? Let’s unravel this calorie game together.

The Art of Shedding Pounds

Here’s the truth. Cutting 500 calories daily from your diet isn’t that hard. It’s actually about pacing yourself, making small adjustments that allow you to stay on course without hitting the dreaded wall.

And here’s the exciting part: trimming those 500 calories isn’t as daunting as it may sound. It doesn’t mean waving goodbye to all your favorite foods or subjecting yourself to an extreme diet that feels like a punishing uphill climb.

It’s about adopting gradual changes, just like improving your running form over time. These changes won’t leave you feeling deprived or craving empty calories.

Note – Here’s how many calories running burns.

Staying in the Race

Consistency is key, whether in running or weight loss. Just like sticking to a training plan week after week, the results will start to show if you keep at it for a few months. It’s like training for a race and finding yourself eight pounds lighter on the big day, a rewarding outcome for your hard work and dedication.

6 Simple Ways to Cut 500 Calories a Day

Here are seven easy, calorie-reducing strategies that will help slash 500 calories from your daily eating menu in ways that you’ll barely notice.

1. Practice Undistracted Eating

In our fast-paced lives, we often eat while distracted by emails or TV. This habit can lead to overeating. It’s like trying to run a race with untied shoelaces. Studies show that people who eat while watching TV can consume up to 288 extra calories. Using phones during meals can add around 200 extra calories per day, research shows.

The solution is simple yet effective. During meals, focus solely on eating. Put away digital devices, turn off the TV, and find a quiet space. It’s like finding a peaceful running path where you can concentrate on your steps and surroundings. Sit at the table enjoy the flavors, textures, and the food itself.

2. Put The Fork Down

Here’s a simple trick that can help you cut down on calories during meals: put your utensils down between bites. Research from the Journal of the American Dietetic Association suggests that this practice can save you 200 to 250 calories per meal. Over the course of a day, that’s over 500 calories saved.

So how does it work? It’s straightforward. Slowing down your eating pace helps you feel more satisfied. Plus, it takes about 15 to 20 minutes for your brain to register fullness. This practice also makes you more mindful of your food intake, as opposed to mindlessly shoveling food into your mouth.

3. Eat Smart Snacks

Let’s explore the world of intelligent snacking, where every bite becomes an opportunity to support your weight loss journey. Instead of focusing on eating less, the key is to snack wisely.

The snack aisle doesn’t have to be off-limits; it’s all about finding equilibrium. Think of snacks as your dependable companions rather than adversaries. Smart snacking combines art and science, where you choose snacks that satisfy your cravings while keeping your calorie intake in check.

Remember the golden rule: aim for snacks under 150 calories. However, it’s not just about calorie counting; it’s about selecting nutrient-rich options that make those calories count. It’s not about eating less; it’s about eating smarter.

So, the next time you feel hungry between meals, embrace it. Reach for a piece of fruit, a handful of nuts, or a yogurt. These intelligent snacks act as stepping stones, guiding you toward your weight loss goals, one delicious bite at a time.

Top Smart Snack Ideas

nstead of giving in to high-calorie temptations like tortilla chips (400 calories per serving), cookies (300 calories), or pretzels (380 calories per 100g!), consider these healthier alternatives:

  1. Cheese & Grapes Combo: Pair a low-fat cheese stick with a cup of grapes for a delightful blend of creamy and fruity goodness, totaling just 180 calories.
  2. Almond-Apple Crunch: Enjoy the satisfying crunch of almonds along with the natural sweetness of apple slices for a delightful duo that adds up to a mere 140 calories.
  3. Crunchy Carrot Sticks: Savor a cup of crunchy baby carrots, guilt-free munching at its finest with just 40 calories.
  4. Banana-Raspberry Delight: Mix a banana with fresh raspberries for a burst of fruity flavor that’s only 150 calories.
  5. Zesty Kiwi Bites: Two kiwis provide a zesty zing to your snack time while adding only 84 calories to your day.
  6. Classic Apple Snack: A medium apple is not only a timeless choice but also a wise one at 90 calories.
  7. Sweet Peach Treat: A medium peach is like a sweet, low-calorie whisper at just 60 calories, perfect for a light snack.
  8. Popcorn Pleasure: A bowl of air-popped popcorn is like a party in your mouth for only 30 calories. It’s the ultimate guilt-free munch.

The variety of smart snacks is endless. The key is to explore and discover your favorites that fit within your calorie limit and satisfy your taste buds.

4. Drink Plenty of Water Instead of Liquid Calories

Our bodies consist largely of water, around 60 to 70 percent to be exact. It’s a crucial element for our health. Staying properly hydrated isn’t just important; it’s essential for our overall well-being.

Drinking a 16-ounce glass of water about 30 minutes before a meal can be a valuable strategy in managing your weight, as demonstrated in a study published in Obesity. Those who adopted this practice lost more weight than those who didn’t.

Think of your metabolism as a fire. Consuming 30 to 60 ounces of water daily is like adding fuel to that fire, making it burn more calories.

Liquid calories, such as those found in a 12-ounce soda with roughly 160 calories or a 16-ounce flavored latte with over 250 calories, can sneakily contribute to excess calorie intake. They are like unwanted extra calories in your daily diet.

By replacing just one sugary drink with water, you can eliminate more than 1800 unnecessary calories each week. It’s a simple way to reduce your calorie intake.

Swap out high-calorie beverages like soda, fruit juices, sweetened tea, alcoholic drinks, and even milk with water. It’s a healthier choice for staying hydrated.

5. Eat in A Smaller Plate

Our eyes can sometimes deceive us, especially when it comes to food. Eating from a smaller plate creates the illusion of a fuller plate, tricking your brain into feeling satisfied with less.

In our world of ever-expanding plate sizes, it’s time to take a step back. Modern plates have grown to be a whopping 40% larger than their 1980s counterparts. It’s not just about appearances; it’s a fundamental aspect of portion control.

Larger plates often lead to larger portions, and larger portions can contribute to weight gain. It’s a cycle where more plate space often means more food, and more food means more calories consumed.

Imagine two groups: one dining from large plates and the other enjoying meals from smaller ones. The group with the larger plates ends up consuming a whopping 45% more food. Having ample room on your plate can lead to overindulgence.

Swap your 12-inch plate for a modest 10-inch one, and you’ll be amazed by the results. Research suggests you’ll eat 20 to 25% less, and the best part is that you won’t feel deprived. It’s like having your cake and savoring every bite, even if it’s a smaller slice!

This simple switch can translate to about 500 fewer calories in your daily intake, equivalent to skipping a dessert-sized portion of calories each day.

6. Try Intermittent Fasting

Intermittent Fasting (IF) shifts the focus from what you eat to when you eat. By restricting your daily calorie intake to specific time periods and abstaining during others, you give your body a metabolic break.

Choosing nutritious foods and avoiding overindulgence during your eating windows can naturally lead to reduced calorie consumption. It’s not just about fasting; it’s about making smart eating choices.

Consider integrating the Mushroom Diet into your eating windows to enhance the benefits of IF. Mushrooms are nutrient-dense, low in calories, and rich in fiber, making them a perfect choice for maintaining satiety and nutritional balance. They provide essential vitamins, minerals, and antioxidants while supporting digestive health and reducing calorie intake.

Interested in the scientific basis of IF? Explore this resource to gain scientific insights into how intermittent fasting can support your weight loss journey. Knowledge is empowering, especially when it comes to your health.

The 16/8 Method: Fast for a continuous 16 hours, then enjoy an 8-hour eating window. Think of it as skipping breakfast and indulging in meals from 1 pm to 9 pm. It’s like giving your digestive system a daily mini-vacation.

The 24-Hour Reset: Take on the challenge of a complete 24-hour fast twice a week. Consider it as resetting your eating patterns, allowing your body to focus on processes beyond digestion.

The Warrior Approach: Embrace your inner warrior with 20 hours of fasting (or light snacking on raw fruits and veggies) followed by a 4-hour evening feast. It’s about conquering the day and celebrating your victories at night.

Don’t forget to run too. Here’s your guide for running for defined abs.

Eat Smart, Burn More: The 7 Best Metabolism-Boosting Foods

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Are you on a mission to shed those extra pounds and turbocharge your weight loss journey? If so, you’re probably no stranger to the term “metabolism.”

It’s often celebrated as the secret ingredient for achieving your weight loss goals. But here’s the deal: while you can’t change your genetics, age, or gender, you can certainly give your metabolism a gentle push in the right direction.

In this article, we’re setting off on a flavorful adventure—one that doesn’t involve guilt or deprivation. We’ll explore a mouthwatering lineup of metabolism-boosting foods that not only dance on your taste buds but also transform your body into a calorie-burning dynamo.

So, get ready to uncover delicious ways to rev up your metabolism and put your weight loss journey on the fast-track.

The Problem With Metabolism

Metabolism, the engine behind weight management, can be a puzzle. Some seem to have it naturally fast, while others struggle. But before we blame genetics, let’s understand the facts.

We’re dealt a metabolic hand from birth. Some are lucky with a turbocharged calorie-burning engine. However, as we age, especially after 40, metabolism tends to slow down, making it harder to shed those extra pounds.

But don’t despair! You can influence your metabolism through physical activity and food choices. Protein, in particular, is metabolism’s ally. It requires extra energy to digest, boosting post-meal calorie burn by up to 30%.

No need for extreme diets. Making smart food choices can keep your metabolism in good shape. It’s like having a reliable running partner on your fitness journey.

1. Eggs

You might not realize it, but eggs pack a punch, especially when it comes to protein. Just one large, hard-boiled egg contains a whopping 7 grams of protein. That might not sound like much, but it’s a game-changer for anyone looking to supercharge their metabolism.

Think of protein as your metabolism’s best friend. Your body has to work extra hard to break down and digest protein compared to other foods. This metabolic workout can crank up your post-meal energy expenditure by as much as 30 percent, and that’s not just a theory—it’s backed by some pretty impressive research.

2. Coffee

Research has spilled the beans (pun intended!) that caffeine found in coffee can give your metabolic rate a boost of up to 11 percent. Wondering how it works? Well, caffeine has a thermogenic effect on your body. In simpler terms, it cranks up your metabolism by giving your central nervous system a gentle wake-up call.

Now, you might be wondering, “How much caffeine do I need to get that metabolism firing?” A cup of coffee with around 150mg of caffeine should do the trick. But here’s the catch: coffee’s effects can be a bit like your favorite playlist—everyone’s got their own jam. It might work wonders for one person and be less effective for another, depending on factors like body weight and age.

3. Green tea

Green tea is loaded with Catechin Polyphenols, particularly one called EGCG (Epigallocatechin gallate). These are like the VIPs of antioxidants, and they’re found in high concentrations in green tea.

Now, let’s spill the tea on the research findings: the combination of caffeine and catechins in green tea can give your metabolism a nudge of up to 10 percent. It might not sound like a lot, but let’s break it down—this could mean burning an extra 100 to 120 calories daily. Over time, that adds up like coins in a piggy bank!

EGCG, the superhero of green tea, has a mission: to turbocharge your metabolism and jumpstart fat burning. It does this by finely tuning your nervous system functions in just the right way.

But wait, there’s more!

Green tea isn’t just a metabolism booster; it’s also armed with powerful compounds that battle against cancer. So, by sipping on this antioxidant-rich brew, you’re not only giving your metabolism a boost but also fortifying your body against potential health threats.

4. Grapefruit

Grapefruit is loaded with special chemicals that help regulate insulin levels. These compounds work tirelessly behind the scenes to ensure your body’s insulin response is in tip-top shape. Why is that important? Balanced insulin levels mean your blood sugar is less likely to go on a rollercoaster ride, which often leads to those pesky cravings.

But that’s not all! Grapefruit goes above and beyond by being the ultimate craving-buster. Those same chemicals I mentioned earlier have a knack for curbing your desire for unhealthy snacks. Say farewell to those late-night munchies!

And here’s the cherry on top: grapefruit keeps you feeling satisfied without expanding your waistline.

5. Chili Peppers

Let’s add a bit of spice to the mix—literally!

Imagine this: You take a bite of a spicy chili pepper, and that fiery sensation is your metabolism kicking into high gear. That’s right! Capsaicin has the incredible ability to raise your body’s temperature, and this increase in temperature comes with an added bonus—burning calories.

But the benefits of Capsaicin don’t stop there. It’s not just about giving your metabolism a boost. Research has unveiled its potential in pain management, reducing inflammation, and even promoting heart health.

Here’s the spicy revelation: A research review dropped some knowledge bombs. They discovered that consuming about 150 mg of capsaicin per day could help your body torch an extra 50 calories daily.

6. Blueberries

Blueberries aren’t just a delicious addition to your morning yogurt or smoothie; they’re bursting with antioxidants that can work wonders for your metabolism and overall well-being.

First off, those antioxidants in blueberries are like sparks of vitality for your metabolism. While they may not directly set your body on fire to burn calories, they play a crucial role in keeping your metabolic rate in tip-top shape. Think of them as the loyal cheerleaders of your metabolism, ensuring it operates smoothly.

But wait, there’s more! Blueberries don’t stop at being metabolic boosters; they also don their capes as protectors of your health. These antioxidants do more than rev up your metabolism; they also act as formidable shields against a range of illnesses. From heart disease to cognitive decline, blueberries have your back

7. Coconut Oil

Unless you’ve been living under a rock, you’ve probably heard about the numerous benefits this versatile oil has to offer.

But here’s the exciting part—coconut oil isn’t just a flavorful addition to your culinary adventures; it can also perform miracles for your metabolism. It contains something known as medium-chain triglycerides, or MCTs for short. These are special fatty acids that naturally occur in coconut oil and have a knack for firing up your metabolism.

So, how does it work? Well, MCTs are like the turbochargers of metabolism. They kickstart a process called thermogenesis, which is just a fancy way of saying that they crank up the energy expenditure in your body. In simpler terms, your body becomes more efficient at burning fat.

But that’s not all. Research even suggests that a daily intake of approximately 30 milligrams of MCTs could lead to a notable reduction in waist size, particularly in individuals dealing with obesity.

The Pros & Cons Of Caffeine For Runners

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Are you a runner who loves coffee? Many of us in the running community share a fondness for caffeine, found in our morning brew, tea, and even chocolate. But have you ever wondered what coffee really does for your running?

In this article, we’ll dive into how coffee and caffeine impact runners. We’ll cover the benefits and potential drawbacks, helping you understand how your go-to drink affects your running.

Whether coffee is your morning wake-up call or your pre-run energizer, knowing its effects is crucial. So, with your favorite coffee in hand, let’s delve into what it means for your running performance.

Ready to discover more? Let’s begin.

What is Caffeine

Caffeine is a familiar name globally, often associated with our morning coffee’s energizing aroma and promise. But what exactly is in your cup of coffee?

Caffeine is a natural substance found in coffee, tea, chocolate, some sodas, and energy drinks, famed for its energy-boosting properties. It helps keep us alert and wards off tiredness.

Interestingly, caffeine is more than just a key ingredient in our favorite beverages; it’s also classified as a drug, impacting our bodies and minds significantly.

In the United States, caffeine is a daily staple for about 90% of the population. It’s our morning kickstarter and keeps us energized throughout the day.

An FDA survey reveals that the average American adult consumes about 300 milligrams of caffeine daily, which is roughly equivalent to two 8-ounce cups of coffee. This underscores just how much America loves its caffeine!

The Timing of Caffeine Consumption: Finding Your Perfect Window

Finding the perfect timing for caffeine consumption can be a game-changer for runners. It’s like the art of tying your running shoes just right – it can significantly enhance your performance. The question is, when is the ideal time to have that energizing coffee before a run?

Based on my experience and research, the sweet spot is about 30 to 60 minutes before running. This timing allows your body to absorb the caffeine and gives you that energy surge as you start your run.

However, caffeine sensitivity varies from person to person. Some may feel energized almost immediately after a shot of espresso, while others might need more time. It’s a personal journey, similar to finding your perfect running pace.

Performance Enhancement: Unleashing Your Inner Athlete

As a runner, finding that extra performance edge is crucial, and caffeine can be that secret weapon. Science has revealed caffeine’s remarkable ability to boost running performance, and the results are exciting.

Think of caffeine as a turbo button in your running kit, ready to provide a burst of energy when you start to feel tired mid-run. A cup of coffee is more than just a warm drink; it’s a source of untapped energy.

Research has shown that caffeine not only enhances performance but acts as a powerful ergogenic aid. It stimulates the nervous system, boosting energy and transforming an average run into an extraordinary one. For example, a study in the “Sports Medicine” journal highlights caffeine’s role in enhancing athletic abilities, demonstrating how it can elevate your running game.

The Research

Exploring the research on caffeine’s impact on exercise is fascinating for runners seeking to enhance performance. Scientists have uncovered several benefits of this popular stimulant.

Starting with a study from the “Sports Medicine” journal: caffeine is identified as a potent ergogenic aid. It energizes us, reduces fatigue, eases pain, and aids recovery, acting like an additional gear during challenging runs.

Another exciting find comes from the “British Journal of Sports Science.” Runners who consumed coffee before a 1,500-meter treadmill run were, on average, 4.2 seconds faster than their non-caffeinated counterparts. Coffee here emerges not just as a morning ritual but as a performance booster.

Japanese research contributes further, showing that coffee consumption before exercise improves circulation by 30%. Enhanced circulation means more oxygen-rich blood to the muscles, leading to longer, more enduring runs.

Moreover, a comprehensive meta-analysis reveals that caffeine can make workouts feel over 5% easier. For runners, this is akin to having a secret ally that makes running more manageable and helps maintain high performance with less perceived effort.

Additionally, individuals who drank two cups of coffee before a 30-minute workout reported significantly less muscle pain than those who didn’t consume caffeine.

The Secret Sauce

The secret behind caffeine’s effectiveness lies in its interaction with adenosine, a compound that can induce feelings of tiredness. Caffeine blocks adenosine, acting like a barrier against fatigue and pain, enabling us to power through challenging workouts with more resilience and less discomfort.

Pain Management: Caffeine’s Soothing Touch

We’re all familiar with muscle burn during a tough run or the soreness that follows. Pain is a constant companion for runners, but there’s a way to alleviate it: caffeine, a surprisingly effective weapon against discomfort.

When you’re deep in a workout and your muscles are protesting with every step, caffeine can provide relief. Its pain-relieving qualities aren’t just anecdotal; they’re backed by science.

Delayed onset muscle soreness (DOMS) can be a major challenge, but caffeine has shown to be a valuable ally in this fight. It works by blocking adenosine, a byproduct of energy breakdown in our bodies, known for causing fatigue and muscle pain. Caffeine effectively dulls this pain, helping you endure tough workouts and recover with greater ease.

Caffeine’s role doesn’t end with the workout. Consider the post-run scenario where your muscles are sore and fatigued. Caffeine steps in here as well, acting like a gentle massage for your tired muscles.

Research indicates that caffeine can lessen muscle soreness and facilitate recovery. For instance, individuals who drank two cups of coffee before a 30-minute workout experienced significantly less muscle pain than those who didn’t. This built-in recovery mechanism allows you to recover quicker and return to running with more energy.

Lose Weight

Looking to turn up the heat on your fat-burning workouts? Caffeine might just be the partner you need. It’s like having a secret weapon in your fitness arsenal. Research points out that caffeine can increase the number of fatty acids in your bloodstream. What does this mean for your runs? It’s like turning up the dial on your body’s fat-burning furnace, helping you use fat as fuel more efficiently.

Improved Heat Tolerance

Studies have shown that a caffeinated drink before working out in high temperatures can give you a much-needed boost. It’s akin to a refreshing, cool breeze on a hot summer day, giving you the extra push to keep going. Imagine running through the heat with that added edge, making your summer workouts feel a bit more bearable.

The Downsides Of Drinking Coffee

Exploring the potential downsides of consuming caffeinated beverages before running is crucial, even for the most devoted coffee lovers.

The Dehydrating Factor:

First, let’s clear up a misconception: moderate caffeine intake doesn’t significantly impact overall hydration. Research indicates that even up to five cups of coffee a day doesn’t drastically affect your hydration levels. So, your daily coffee isn’t likely to dehydrate you.

However, balance is essential. While caffeine alone might not dehydrate you, combining it with intense exercise could tip the balance slightly. It’s akin to adding a bit of extra weight to an already heavy load.

Increased Urge to Poop:

Yes, coffee can sometimes prompt more frequent bathroom breaks. It’s not dehydrating per se, but it can make your runs more…interrupted. Imagine a little gremlin urging you toward the nearest restroom at inconvenient times – not exactly ideal for running.

Digestive Issues:

For some, coffee can cause digestive unrest, particularly when combined with exercise. It’s like a turbulent party in your stomach, and not in a good way. Adding milk, sweeteners, or other ingredients might exacerbate this discomfort.

Additionally, caffeine can have a laxative effect for some people, potentially leading to urgent stops during your run.

Stomach Sensitivities

Experiencing a surge of energy after a pre-run coffee? That’s caffeine sensitivity at play, and it varies greatly from person to person.

For many runners, a pre-run coffee is essential for energy, but reactions to caffeine can differ. Some may feel energized, while others could become jittery. If you’re sensitive to caffeine, it’s worth exploring other ways to boost your run. Watch out for these common symptoms of caffeine sensitivity:

  • Heart Palpitations: Caffeine can sometimes cause an irregular heartbeat, which can be unsettling.
  • Increased Heart Rate: A spike in heart rate, leaving you feeling anxious, is another possible side effect.
  • Headaches: Too much or too little caffeine can trigger headaches, which are far from ideal for running.
  • Nervousness or Jitters: Overconsumption of caffeine might leave you restless, which is counterproductive for a focused run.

Alternatives for Caffeine-Sensitive Runners: If caffeine makes you more jittery than energized, there are plenty of alternatives:

  1. Decaffeinated Coffee: Enjoy the taste of coffee without the caffeine kick.
  2. Herbal Tea: Options like chamomile or peppermint are caffeine-free and soothing.
  3. Green Tea: A milder source of caffeine, it’s less intense than coffee.
  4. Water: Simple and essential for hydration.
  5. Nutrition-Focused Snacks: Opt for a banana or whole-grain toast with almond butter for sustained energy.
  6. Coconut Water: A natural choice rich in electrolytes, offering a gentle energy boost.

Remember, everyone’s body reacts differently to caffeine. If it’s not working for you, these alternatives can be just as effective for an enjoyable, energized run. Find what suits you best and embrace it.

A Beginner Running Plan For Overweight People

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If you’re carrying extra weight and thinking about getting into running for the first time, you’re exactly where you need to be.

As someone who’s seen the transformation running can bring, I can tell you it’s an incredible journey—one that’s about much more than just physical fitness.

Running is a journey of self-discovery and improvement, and it’s for everyone. Regardless of your size or background, you can start, progress, and succeed in your own way.

Now, I know starting might feel daunting if you’re heavier. You might worry about joint pain or getting out of breath too quickly. I get it, and that’s exactly why I’m here to help. In this article, I’ll walk you through a beginner running plan designed specifically for those carrying extra weight. This plan will help you get moving, feeling great, and doing it all injury-free.

By the end of this post, you’ll be ready to hit the ground running, taking the best care of your body along the way.

Consulting a Healthcare Professional

Before you start, it’s crucial to get a green light from your doctor. It’s like getting a car serviced before a long journey – you want to ensure everything is running smoothly. Be open with your healthcare provider about any concerns, including heart health, kidney function, respiratory issues, joint problems, and any medications you’re taking.

When you see your doctor, it’s time for total honesty – no holding back. This is your chance to get a complete physical assessment that’s tailored just for you. Remember, keeping secrets from your doc is like trying to run with your shoelaces tied together – not helpful!

Here are some crucial topics to bring up during your appointment:

  • Heart Matters: Discuss any history of heart conditions or blood pressure issues.
  • Kidney Check: Keep your kidneys in the loop.
  • Breathing 101: Chat about any respiratory conditions, like asthma or other lung issues.
  • Joint Ventures: Don’t forget to mention any joint problems, like arthritis or past injuries.
  • Medication Roll Call: List all the meds you’re currently taking.
  • History Lesson: Share any significant points in your medical history.

Once your doctor gives you the all-clear, you’re ready to embark on your running journey with confidence and peace of mind.

The Gradual Approach

Rushing into running can do more harm than good. I learned this the hard way when I started. So, I recommend the walk/run method. This approach gradually builds your stamina and helps you avoid overuse injuries.

Here’s the brief scoop to give you the big picture:

Week 1-2: Getting Started

Day 1-3 (Alternate Days): Begin with a 20-minute workout.

  • Start with a 5-minute brisk walk to warm up.
  • Run for 30 seconds, followed by a 2-minute walk to recover. Repeat this cycle for 15 minutes.
  • Finish with a 5-minute cool-down walk.

Week 3-4: Building Stamina

Day 1-3 (Alternate Days): Increase the workout duration to 25 minutes.

  • Start with a 5-minute brisk walk.
  • Run for 45 seconds, followed by a 2-minute walk to recover. Repeat this cycle for 20 minutes.
  • Finish with a 5-minute cool-down walk.

Week 5-6: Progressing Further

Day 1-3 (Alternate Days): Extend the workout duration to 30 minutes.

  • Begin with a 5-minute brisk walk.
  • Run for 1 minute, followed by a 2-minute walk to recover. Repeat this cycle for 25 minutes.
  • Finish with a 5-minute cool-down walk.

Week 7-8: Building Confidence

Day 1-3 (Alternate Days): Continue with a 30-minute workout.

  • Start with a 5-minute brisk walk.
  • Run for 2 minutes, followed by a 2-minute walk to recover. Repeat this cycle for 25 minutes.
  • Finish with a 5-minute cool-down walk.

Now, let’s dive into the actual structured two-month plan, including weekly progressions.

Goal: To comfortably run for 20-30 minutes at an easy pace by the end of 8 weeks.

You can also try this 8-week running plan.

Key Tips:

  • Pace Yourself: Always run at a pace where you can carry on a conversation.
  • Stay Hydrated: Drink water before and after your runs.
  • Warm-Up & Cool-Down: Start each session with a 5-minute walk as a warm-up and end with a 5-minute walk to cool down.
  • Rest Days: These are just as important as training days. They allow your body to recover and prevent injuries.

Week One

  • Monday: Run 2 mins, Walk 2 mins. Repeat 6 times.
  • Wednesday: Run 2 mins, Walk 2 mins. Repeat 8 times.
  • Friday: Run 2 mins, Walk 1 min. Repeat 6 times.

Focus: Getting your body used to movement.

Week Two

  • Monday: Run 2 mins, Walk 1 min. Repeat 8 times.
  • Wednesday: Run 2 mins, Walk 1 min. Repeat 10 times.
  • Friday: Run 2 mins, Walk 1 min. Repeat 8 times.

Focus: Building stamina.

Week Three

  • Monday: Run 3 mins, Walk 2 mins. Repeat 6 times.
  • Wednesday: Run 3 mins, Walk 2 mins. Repeat 8 times.
  • Friday: Run 3 mins, Walk 1 min. Repeat 6 times.

Focus: Increasing running intervals.

Week Four

  • Monday: Run 5 mins, Walk 3 mins. Repeat 3 times.
  • Wednesday: Run 5 mins, Walk 3 mins. Repeat 4 times.
  • Friday: Run 5 mins, Walk 3 mins. Repeat 5 times.

Focus: Building longer running blocks.

Week Five

  • Monday: Run 5 mins, Walk 2 mins. Repeat 5 times.
  • Wednesday: Run 5 mins, Walk 2 mins. Repeat 5 times.
  • Friday: Run 5 mins, Walk 1 min. Repeat 4 times.

Focus: Reducing walk intervals.

Week Six

  • Monday: Run 5 mins, Walk 1 min. Repeat 4 times.
  • Wednesday: Run 5 mins, Walk 1 min. Repeat 5 times.
  • Friday: Run 7 mins, Walk 2 mins. Repeat 3 times.

Focus: Gradually extending running time.

Week Seven

  • Monday: Run 7 mins, Walk 2 mins. Repeat 3 times.
  • Wednesday: Run 7 mins, Walk 2 mins. Repeat 3 times.
  • Friday: Run 10 mins, Walk 3 mins. Repeat 2 times.

Focus: Preparing for longer continuous runs.

Week Eight

  • Monday: Run 10 mins, Walk 3 mins. Repeat 2 times.
  • Wednesday: Run 12 mins, Walk 3 mins. Repeat 2 times.
  • Friday: Run 20 mins at an easy, slow pace.

Focus: Running for longer durations without breaks.

Final Thoughts:

  • Celebrate Your Progress: Each week, acknowledge how far you’ve come.
  • Listen to Your Body: If you feel pain or extreme discomfort, take extra rest or consult a doctor.
  • Stay Motivated: Remember why you started and visualize how much healthier and stronger you’re becoming.

The Easy 60-Day Plan For Beginners

If the above plan is a bit complicated for you, try the following simplified version.

Overall Goal: To progressively increase endurance and stamina, balancing longer walks with run-walking intervals.

Week 1: Establish a Solid Base

  • 4-5 Times/Week: Walk for 30 minutes, either indoors, on a treadmill, or outdoors.
  • Focus: Building a strong walking routine.

Week 2: Increase Walking Duration

  • 4-5 Times/Week: Extend to 40 minutes of walking.
  • Focus: Enhancing endurance and stamina.

Week 3: Expand Your Walking Range

  • 4-5 Times/Week: Walk around the block four times or aim for 1 mile on the treadmill.
  • Focus: Increasing your walking distance.

Week 4: Step Up the Walking Challenge

  • 4-5 Times/Week: Walk around the block six times or complete 1.5 miles on the treadmill.
  • Focus: Preparing for more intense exercise.

Week 5: Begin Run-Walking

  • 4-5 Times/Week: Alternate between walking two blocks and jogging one block, gradually increasing the jogging portion.
  • Focus: Introducing run-walking.

Week 6: Enhance Run-Walking Intervals

  • 4-5 Times/Week: Alternate between walking two blocks and jogging three blocks.
  • Focus: Increasing the length of run-walking intervals.

Week 7: Challenge with Longer Run-Walking

  • 4-5 Times/Week: Walk two blocks, then jog four blocks.
  • Focus: Building up to longer run-walking intervals.

Week 8: Intensify Your Effort

  • 4-5 Times/Week: Walk two blocks, jog six blocks, then walk three blocks.
  • Focus: Significantly boosting your run-walking distance.

Week 9: Maximize Endurance

  • 4-5 Times/Week: Walk two blocks, jog eight blocks, then walk two blocks.
  • Focus: Pushing your run-walking distances to new heights.

Chill & Enjoy The Process

If you find yourself hitting a bit of a wall and can’t quite move to the next step in your plan, there’s no need to fret or toss and turn at night over it. This journey you’re on is not a race; it’s a personal journey of growth and improvement.

Here’s the key: stick with the level you’re comfortable with until you feel ready to take that next step. There’s no rush. Every bit of effort you put in is valuable and contributes to your overall progress. Remember, every great runner started somewhere, and the most important thing is that you’re out there doing it.

The fact that you’re trying, that you’re committed to this path, already sets you up for success. Progress isn’t always linear, and sometimes, we need a bit more time at a certain stage to build our strength and confidence. That’s perfectly okay!

Running Technique For the Obese Runners

Let me level with you: if you’re not careful about your running technique, you’re playing with fire. As a beginner, especially if you’re carrying some extra weight, your risk of injury skyrockets if you don’t get your form right from the start.

Yes, we’re designed to run, but that doesn’t mean running form comes naturally to most of us. It’s like trying to learn a new dance routine – at first, you’ll feel clumsy and uncoordinated, but with practice, you’ll start moving with grace and ease.

The problem is a lot of beginners make the mistake of running with bad form, and they end up hobbling to the sidelines with an injury.

Fear not – I’ve got some tips to help you run with proper form and reduce your risk of injury.

  • Run tall. Imagine a string pulling you up from the crown of your head, keeping your back flat and your spine straight. Roll your shoulders back and keep your eyes focused on the road ahead. You’ll feel like a superhero, powering through your run with strength and confidence.
  • Engage your core. Think of your abs like a suit of armor, protecting your back and keeping your posture strong.
  • Hips matter. Don’t forget to keep your hips straight – no sticking your butt out or arching your back like a cat stretching.
  • Go flow. As you run, try to create flow by swinging your arms back and forth in time with your strides. It’ll feel like you’re conducting an orchestra, the rhythm of your feet and hands working together in harmony.
  • Stay relaxed. Running with tension in your body is like driving with the emergency brake on – it wastes energy and increases your risk of injury. Keep your face, neck, shoulders, and hands loose and easy, and let yourself sink into the rhythm of your run.
  • Hire someone. Consider booking a session with a coach or taking a class to work on your technique. Trust me; it’s worth the investment in your health and well-being.

Conclusion

Remember, the journey to becoming a runner is unique for each person, especially if you’re starting with extra weight.

It’s not about speed or distance; it’s about finding joy in the movement and celebrating your progress.

Listen to your body, take your time, and embrace the journey. Running is not just a path to physical health; it’s a gateway to a happier, healthier you.

Thank you for dropping by.

Keep training strong.

Does Running Burn Belly Fat?

by
runner belly fat

Does running burn belly fat?

The answer is a heck yeah!

In fact, a lot of beginners take up running to lose belly fat and and get a flat stomach.

When it comes to losing weight, it’s hard to beat running.

You can burn up to 600 to 800 calories while running, depending on your factors such as your size, training intensity, and fitness level.

But long runs alone aren’t going to help you lose that belly fat.

In fact, you need to back up your plan with the right diet and lifestyle changes—or else, you’ll fail miserably.

And you don’t want that.

In today’s post, I’m sharing with you some of the most effective ways to get rid of that stubborn belly fat and get a flat stomach.

But first things first, let’s discuss what’s belly fat as well as some of the dangers it poses.

What’s Belly Fat?

Belly fat, or “visceral fat” in medical terms—is the most dangerous fat there is.

This lethal fat accumulates in the abdominal area and envelopes your organs.

Surveys show that 30 percent of U.S. adults are classified as obese.

That’s just over one in three people, making the US one of the fattest countries in the world.

Probability, half the population of the US will be obese by 2040.

This fat not only affects how you look, but it’s also a significant risk factor for many serious diseases, including:

  • Type II diabetes
  • Heart diseases
  • Coronary artery disease
  • Hypertension
  • Some cancers
  • Sleep apnea
  • Shorter life expectancy

Part 1 – Diet Changes to Get A Flat Stomach

The kitchen is the heart of the house and also where the battle for losing belly fat is won or lost.

Make the following changes to your nutrition plan and see your belly slimming down as a result.

1. Remove The Sugars

One of the best things you can do right now to get a flat stomach as soon as possible is to reduce your daily sugar intake.

Don’t take my word for it.

Science agrees.

Here are a few studies:

  • Research revealed that subjects who consumed four to five servings of white bread a day resulted in more belly fat gains than those who only had one serving of white bread, even though both groups consumed the same amount of calories.
  • Research has found that consuming low-carb diets resulted in reduced appetite, which is conducive to weight loss.
  • A study from the University of North Caroline at Chapel Hill determined that the average American consumes about 80 more calories per day than they did in 1977.

Action Step

Cut back (or eliminate them for good) on all forms of refined and processed calories, including white bread, cookies, waffles, muffins, candy, chips, bagels, pastries, cakes, donuts, pasta, crackers, junk & fried foods and any other processed foods you get in a bag or a box.

I know that’s a lot, but you can do it in a slow manner.

2. Banish Liquid Calories

These liquid calories come in just about any form—soda, coffee, energy drinks, fruit juice, beer, and other sugar-sweetened beverages.

Liquid sugars are the worst as they don’t get “indexed” by the brain in the same way as it would index solid food.

In short, you end up taking in a lot of extra calories without even taking notice.

Even diet coke is bad for you.

A study published in the Journal of the American Geriatrics Society found that people who consumed diet soda on a regular basis gained about triple the amount of fat over a period of nine years as those who didn’t drink it.

That’s why I said any form of sugar, even artificial.

Action Step

Mindful eating!

Eat what’s essential and good for you.

Limit your intake of all sources of liquid calories, and that includes coke, sports drinks, beer, alcohol, juice, coffees, and other forms of sugar-sweetened drinks.

Instead, drink water.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

3. Eat More Healthy Fats

Are you in the habit of skimping on fats because you want to lose weight? That’s a big mistake

The truth is, not all fats are bad for you.

In fact, you need fats as much as you need carbs and proteins in your diet.

Healthy fats increase satiety levels, improve fat burning, increase metabolism, regulate blood sugar levels, etc.

Research published in the journal Diabetic Care reported that a diet rich in monounsaturated fats is more effective at regulating blood sugar levels than a high-carb diet

Another study published in the medical journal Appetite revealed that long-chain omega-3 fats could help control hunger.

Action Step

Healthy fats are abundant in:

  • Olives and olive oil
  • Canola oil
  • Flax oil
  • Seeds
  • Peanuts
  • Cashews
  • Almonds
  • Peanut butter
  • Avocadoes
  • Sesame seeds
  • Tahini
  • Pesto sauce

 

4. Count Your Calories

Let’s be honest, we are terrible at guesstimating the amount of calories consumed during a meal, and the number of calories burnt during a workout.

Research out of the Pennington Biomedical Research Center found that subjects who kept track of calories consumed still missed roughly 18 percent of them.

Further research also has shown that people—both those who are overweight or those within a healthy weight—tend to overestimate the amount of calories burnt during exercise.

So, you are not alone.

Action Step

Learn how to log smarter.

There is a wide range of apps and online resources to help you simplify the calorie counting process—provided that you’re willing to engage in it regularly.

Here are a few apps and websites:

  • SparkPeople
  • Lose it!
  • MyPlate
  • FitDay
  • MyFitnessPal
  • Cron-o-meter

To figure out how many calories you should eat each day, use this calculator

  • Training intensity
  • Fitness level
  • Age
  • Bodyweight
  • Gender

5. Eat A High-Protein Diet

Protein is an essential nutrient that not only helps you build muscle but also loses weight.

During an experiment published in The FASEB Journal, female subjects were instructed to follow a diet for two months that consisted of roughly 30 percent protein, 30 percent fat, and 40 percent carb.

While the control group stuck to a diet that was 16 percent protein, 26 percent fat, and 55 percent carbs.

Result shown that the first group lost drastically more fat—including belly fat—than the other group without losing muscle mass.

Action Step

As a general guideline, roughly 30 to 35 percent of calories should come from lean sources of quality protein.

These include:

  • Lean meats
  • Whole eggs
  • Fish
  • Nuts, and
  • Dairy

6. Eat Probiotics

Probiotics are various types of healthy bacteria found in a variety of foods and supplements. Bioma Probiotics is a great example of a supplement that can help introduce these beneficial bacteria into your system.

These have a lot to offer, but more importantly, they help reduce tummy fat.

In research published in the European Journal of Clinical Nutrition, subjects had two cups per day of fermented milk containing Lactobacillus Gasseri, (a probiotic strain), for a period of three months.

The subjects reported a reduction in abdominal visceral fat by roughly 4.6 percent and subcutaneous fat by just over 3 percent.

Another research shows the supportive result that: Probiotics are not only conducive to weight loss, but also work very well for belly fat.

Let’s say its like a detoxing agent.

Action Step

You need to support the growth of probiotic bacteria by eating plenty of prebiotic foods that naturally pack in a lot of soluble fiber.

These include:

  • Asparagus,
  • Bananas,
  • Jerusalem artichokes
  • Garlic,
  • Onions,
  • Leeks.

7. Try Intermittent Fasting

A review of research conducted on intermittent fasting reported that subjects experienced a 4 to 7 percent reduction in abdominal fat within a period of two to six months.

Another research published in the journal Cell Research revealed that intermittent fasting could cause drastic weight loss in just weeks in a mice group who were fed a typical diet for two days, followed by a 24-hour fast.

So, how does IF work?

Intermittent fasting is effective due to a mix of the following mechanisms:

  • Lowering insulin levels.
  • Regulating ghrelin levels, AKA “the hunger ”
  • Promoting the release of human growth hormone.
  • Increasing abdominal subcutaneous blood flow.
  • Stimulating anti-inflammatory cells.

Action Step

In the past few years, I’ve experimented with a few different IF schedules, and this is my personal favorite as it’s easy to implement once your body has adjusted to the new eating approach.

The 16/8 method involves fasting for 16 hours per day, then having all of your meals in an 8 hour period.

For example, you could restrict your food intake to the hours of 1 pm to 9 pm.

So, basically, you’re just hopping breakfast and making lunch your first meal of the day.

Sure, feel free to drink your coffee in the morning—but that’s it.

Try to refrain from any sugar or sweets for breakfast if you don’t want to spend the remaining hours with hunger pangs.

I know there are a lot of IF variations, but 16/8 is the best and easiest form for beginners.

8. Drink Green Tea

When it comes to healthy beverages, green tea tops the list.

I’m talking about pure green tea, no latte, no frappe.

Just classic green tea ala Japan.

Research reported that drinking green tea can increase metabolism by up to 4 percent.

It may not seem as much, but it adds up.

What’s more?

According to research published in the American Journal of Clinical Nutrition, subjects who drank green tea with caffeine saw their weight drop and also reduced their belly fat more than those who only had caffeine.

Action Step

Shoot for 600 mg—or the equivalent of two to three cups of green tea per day.

For those with insomnia, try to have it gradually so you won’t disrupt your sleeping pattern.

Additional resource – Here’s how to lose body fat.

9. Eat Plenty of Soluble Fiber

An experiment, published in the journal Obesity, reported that for every ten grams increase in soluble fiber intake per day, subjects were able to reduce their tummy fat by roughly 3.7 percent over a period of five years.

Examples of ten grams of soluble fiber include two servings of black beans, two small apples, and two cups of asparagus

Another study published in the Journal of Nutrition revealed that subjects who consumed more fiber from whole grains and cereals had less body fat and belly fat than those who skipped the fiber.

lose belly fat

Action Step

Soluble fiber can be found in different foods, including:

  • Flaxseeds
  • Brussel sprouts
  • Avocadoes
  • Shirataki noodles
  • Legumes
  • Blackberries

10. Eat Fatty Fish

A study published in the British Journal of Nutrition that found that consuming omega-3 fatty acids from fatty fish, like mackerel, is effective at reducing visceral fat.

You can also turn to fish oil supplements if you can’t find a good fish source.

Research conducted on subjects with liver fatty diseases reported that fish oil supplements could drastically reduce abdominal and liver fat.

Action Step

Aim for, at least, three servings of fatty fish per week to get enough levels of omega-3’s.

Here are the few:

  • Sardines
  • Halibut
  • Salmon
  • Herring
  • Mackerel

11. Go Easy on The Alcohol

They call it a beer belly for a reason.

A single serving of wine, beer, or spirits can pack in roughly 120 to 150 calories, and if you tend to overindulge, you can end with severe calorie overload.

A study published in Obesity found that alcoholic drinks make your brain more sensitive to the smell of food, increasing appetite.

Action Step

I’m not saying that you should give up beer altogether.

But a little moderation can go a long way in helping you get a flat stomach.

Part 2 – Exercise & Running Strategies to Lose Stomach Fat 

The way you run, and exercise in general, also matters when it comes to burning belly fat.

Apply the following strategies to ensure you’re making the most out of your sweat time.

12. Do Intervals

I’ve already confirmed that running does burn stomach fat, however, logging endless miles isn’t the best way to go.

Instead, do intervals by alternating between high-intensity bursts of running and slow jogging or walking for recovery.

Not only good for speed work, according to studies, intervals are proven to reduce belly fat and boost metabolism.

Action Step

Start with a proper warm-up of 5 to 10 minutes of slow jogging to raise your core temperature and get your muscles ready for the task ahead.

Go hard for 30 seconds, then rest for one minute, then go hard again.

Shoot for 8 or 9 on the RPE scale.

Repeat the process for 15 to 20 minutes. Don’t forget a proper cool down.

For more, check my six fat burning workouts. This guide on running for abs is also helpful.

13. No More Crunches

Classic ab exercises like sit-ups and crunches can strengthen your abs, but they’re not the most efficient exercises you can do to help you lose belly fat.

So what kind of ab exercises you should be doing?

You need exercises that engage multiple muscle groups and also challenge your cardiovascular system, so you end up burning off more calories.

These also work well for building strength in the core muscles—upper and lower abs, obliques, glutes.

Action Step

One of the best core exercises in the world is the good ol’ planks, where you hold yourself in a standard push-up position, core engaged, back flat, forearms resting firmly on the ground.

Planks cannot only hit your core hard, but they also activate your legs, chest, and shoulders.

Alignment first, strength later.

If you are beginner, then start with 3 to 5 sets of plank hold for 20 to 30 seconds each.

As you get stronger, hold it for longer and try adding in more variations.

14. Try HIIT Bodyweight Training

High-intensity interval training, as the name implies, consists of alternating between intense exercise intervals with recovery periods of low-intensity training.

Greek researchers found that performing intervals helped subjects lose more belly fat than moderate steady-state cardio training.

Another research published in the Journal of Sports & Physical Fitness showed that HIIT style workouts increase metabolism.

This means you continue burning calories at a higher rate for several hours post-workout.

“Also, You can try some waist cinchers while HIIT Bodyweight Training. Learning about Best Waist Trainer it will make your time less consumed and eventually you would see the results much faster.”

Action Step

You can copy my bodyweight routine below and do reps as many as possible with good form.

Take 20 seconds of rest between each exercise, then rest for one to two minutes between each round.

Aim for six to eight rounds

15. Perform Resistance Training

Research reported that resistance training to be super beneficial for people with prediabetes, type II diabetes, and other metabolic issues.

For instance, this experiment revealed that a mix of strength training and cardio exercise is most effective in reducing visceral fat in overweight teenagers.

Action Step

Incorporate the following guidelines into your training program:

  • Start out training with a personal trainer. This will help you nail good form from the get-go—key to injury-free and efficient training.
  • Combine it with cardio. How? By adding kettlebells, battle ropes, medicine ball exercises.
  • Do compound moves. Spot reduction is a myth. Instead, do multi-joint, full-body exercises that target many muscles at once. Examples include squats, bench presses, deadlifts, overhead presses, burpees, etc.
  • Go heavy or go home. Research shows that opting for heavier weight with fewer reps is most useful for shedding body fat. And don’t worry about getting bulked up.

Lifestyle Changes To Get a Flat Stomach

Your everyday lifestyle choices can also affect your belly fat loss results.

Don’t worry.

I’m sharing with you below the exact measures you need to take to get your lifestyle up to speed.

The sweat will be for nothing if you neglect your lifestyle.

Does Running burn belly fat

16. Sleep Well

According to a study published in the journal Sleep, people how logged six to seven hours of sleep during the night’s time had the lowest levels of visceral fat.

The researchers concluded that sleeping above or below that range was linked to more belly fat, and those who slept less than 5 hours reported the worst numbers.

In a 16-year study, 68,000 women who logged in less than five hours of sleep per night were likely to gain weight than those who slept seven hours or longer per night.

Research also has associated sleep deprivation with a number of conditions that contribute to excess visceral fats.

These include:

  • Increased concentration of the hormone cortisol and serotonin..
  • Reduced insulin sensitivity
  • Reduced levels of the satiety hormone leptin and increased secretion of hunger-inducing ghrelin.

Action Step

Here is what you need to ensure that you are getting enough sleep.

  • Sleep at least 7 to 8 hours of high-quality uninterrupted sleep during the night’s time.
  • Ensure quality sleep by removing all sorts of distractions, like your TV, Smartphone, and other electronics, from your bedroom.
  • Keep your room cool—around 65 degrees. Some people prefer a warm room, so make it as comfy as you want.
  • Avoid caffeine and other stimulants three to four hours before going to bed.
  • Keep a strict and fixed sleeping schedule by going to bed and getting up at the same time, even on the weekend.
  • Accept the fact that you cannot accomplish everything on the to-do list. That’s life, and bad stuff happens to good people all the time.
  • Your bedroom has two functions: Sleep and sex. So keep it that way.

17. Reduce Stress

 A study from the Ohio State University revealed that stress could hinder you from losing weight, or even add more pounds, by disturbing healthy hormone regulation.

It will make you hungry as your body keeps on releasing cortisol as long as the stress continues.

The bad news is when you are stressed out, you will tend to go for high-fat, high-calorie treats, and foods because these foods stimulate the brain to release good-feel chemicals that ease the tension.

Action Step

Here are a few things you can do here:

  • Start meditating. Techniques like Vipassana and Transcendental Meditation can be easily learned in the comfort of your house. Not into silent meditation? Try vibrational meditation like a Tibetan bowl or gong bath.
  • Keep a daily journal and jot down what’s bothering you. This will help you identify major stressors in life, along with ways of dealing with them.
  • Start a yoga class, especially restorative yoga.
  • Make more time for yourself. Learn how to be more assertive and say no to family members, friends, and the rest of the world, especially when they ask you for something you just don’t have the time to do.
  • Get enough sleep—at least 7 to 8 hours a night.
  • Remove friction and grey zone areas from your life.
  • Find time to do the things you enjoy—even if it’s watching South Park for the third time.

 18. Set Challenging Goals

Research reported in the Journal of Human Nutrition & Dietetics suggested that the key to long-term weight loss is setting challenging goals.

The study, led by researchers at Nottingham University, assessed the impact of goal setting in roughly 24,000 overweight participants for a 12-month duration.

The following conclusion:

  • Subjects who set no clear goals were the least successful overall
  • Those who set relatively modest goals shed 10 percent of their body weight.
  • Those who set more challenging goals lost an average of 19 percent of their body in one year–almost twice as much weight as the “realistic group.”

Also, this falls within the expert recommendation for a safe weight loss of one to two pounds per week.

Action Step

As a rule of thumb, start out by setting short-term fat loss goals.

These shorter, mini, goals are gradual achievements that lead up to your ultimate goals.

A good example would be to lose one pound per week.

That might not seem like much, but it adds up.

Keep that weight loss consistent for three months, and you’ll achieve the longer-term goal of shedding 10 to 12 pounds, in other words, aim for 10-20% from your old bodyweight.

You should expect slow, gradual weight loss, but not instant results. Everything instant are never good.

19.  Stay Consistent

Consistency at its best!

The key to shedding the pounds and keeping them off is consistently losing a small amount each week, according to research conducted at the Drexel University.

Duing the experiment, a group of 183 overweight participants went on a weight loss plan for a year.

In the end, subjects who shed a consistent amount of weight over the first two months of the experiment ended up losing more weight than the yo-yo dieters, despite the latter group reporting bigger weight loss results to start.

Further research on achievement and personal success shows that the most successful people in the world—those you might consider lucky—possess a tremendous level of perseverance.

Never give up before you even start it.

Action Step

Make exercise a daily must remove junk foods from your life, do the work, and you’ll see improvement, but just not right away.

It’s okay to have some time for recreational foods or cheating day, but please limit it as much as possible.

And that’s all.

Today’s post is full of useful strategies to help you burn belly fat and get a flat stomach.

But it’s up to you to get started on the path.

Eat right, exercise often and take care of your body.

The rest is just details.

Conclusion

I think that’s it for today. If you’re still asking yourself “does running burn belly fat?” then today’s article should get you started on the right path.

Don’t worry, I will be writing more about running to lose belly fat in the near future.

Please do your best to put into action what you just learned so you can lose your belly fat and enjoy a flat stomach.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

Running But Not Losing Weight? Here Are The 10 Reasons

by
runner trying to lose weight but he keeps gaining pounds

Why can’t I lose weight while running?

If you don’t already know the answer to that question, then this post is perfect for you.

Running & Weight Loss Results

Running is the best thing you can do to help you lose weight and keep it off for good.

If truth be told, the reason I started running in the first place was to lose weight, and chances you’ve started (or thinking about it) for similar reasons.

Scores of beginners take up running because, mostly, they want to lose weight.

In other words, running does help you lose weight.

Nonetheless, and as I have learned the hard way, running does not always lead to weight loss.

This is a hard one to swallow…

Just because you took up running, it doesn’t necessarily mean that you’re going to get a flat stomach.

In fact, even if you are following a healthy diet and are hitting the pavement on a regular basis, there is no guarantee for weight loss.

My Story

When I first took up running circa 2006, I lost around 25 pounds in the first few months.

However, I couldn’t keep the weight off—regardless of my efforts and how much I wanted to stay slim.

Within six months of my initial success, I gained about 15 pounds back, even though I was running more than before and trying to set my diet in the right direction.

The irony, I know.

This frustrated the hell out of me.

All the same, I kept going after my weight loss goals.

I knew that I had no option other than staying consistent—giving up was not an option.

After a long process of trial and error, I was able to keep the weight off.

And today I’m going to share with you some of the main reasons you’re not losing weight as fast as you’d like to, along with a few tips to help you expedite the process and increase the chances of your success.

So are you excited? Then here we go…

Running But Not Losing Weight? – The Answer(s) You Seek

runner Gaining Weight While Running

Running But Not Losing Weight Reason – 1. You are Gaining Muscle Mass

When you take up running, and for the first few months, your body responds to the new rigorous activity by making some adaptations and physiological changes.

One of these changes is a significant shift in your body composition as you gain muscle mass and lose fat.

How does that happen?

Running can increase muscles mass—especially in key running muscles, such as the glutes, quads, and calves.

In fact, you could be building muscle mass faster than you are shedding fat.

The Fix

The only thing you need to here is: Patience.

That’s it.

Once you keep up the good work, the fat will eventually burn off, and you’ll end up with a leaner and sculpted body.

Also, use other measurements for weight loss beyond the scale.

You might consider taking regular measures of your waist and circumference, or calculating your body mass index—BMI—via this online calculator.

This will give you a better ballpark figure of your percentage of body fat, according to your weight and height.

Running But Not Losing Weight Reason – 2 Bad Nutrition

This seems like a no-brainer, but even if you believe that you’re eating sensibly, you might be still off the mark.

Even if you exercise regularly, it doesn’t mean you can get away with eating a big mac and chocolate cake guilt-free and still lose weight.

That’s not how things happen in the real world.

A moderate 45-minute run may burn roughly 500 calories, but follow it with a soda drink, or a donut, and the calorie deficit is effectively erased.

What’s more?

Research published in JAMA revealed that subjects underestimated the amount of calories contained in a high-caloric food virtually 100 percent of the time.

The Solution

Here’s how to eat for weight loss when running.

Eat right. While your eating plan depends heavily on many factors, including your genes, body type, metabolism, the rule is to opt for natural, whole foods, at least 90 percent of the time.

Eat Well. Shoot for three meals a day satisfying enough that you can go for four to five hours before you feel the need for food.

Skip the sugar. Say no to sugary foods, bread, and anything else that’s processed.

The fewer the ingredients on the label, the better.

If you can’t pronounce, it’s likely not something you want to be putting in your mouth.

Practice Portion Control. Use cups and spoons to measure your serving sizes and make sure they’re appropriate.

Here’s the full guide.

Time your meals. When you eat also impacts your weight loss efforts. Here’s the full guide.

Monitor your calories. Use this simple online calculator to figure your daily calorie intake.

Additional resource – Clean keto food list for beginners

Running But Not Losing Weight Reason – 3 You Run too Much

Logging in too many miles without giving your body enough recovery time can lead to overtraining and all sorts of health troubles.

But that’s not the whole story.

Overtraining also has an impact on your weight loss vision.

If you an overtrained runner, especially when it comes to fluids, electrolyte balance, blood sugar, and stress levels, then you might be harming your thyroid and hindering your metabolic rate, all of which can compromise your weight loss efforts.

In other words, stress is bad for you—regardless of how much of healthy lifestyle you are championing.

The Fix

Give recovery the priority it calls for by doing the following:

  • Eat for recovery with an emphasis on post-run eating and eating natural and nutritious food.
  • Shoot for at least 7 to 8 hours of high quality interrupted sleep during the night’s time.
  • Schedule recovery runs, recovery workouts, recovery days, and recovery weeks into your training program.
  • Do your best to eliminate and reduce stress and its triggers in your life.
  • For more recovery practices, check my post here.

Running But Not Losing Weight Reason – 4 You’re Not Running Hard (or Long) Enough

Some runners are able to lose a few pounds at first by just going for a few short runs around the block while opting for sensible diet guidelines.

But after a couple of months of doing the same thing, they suddenly hit a wall and stop seeing progress?

What’s gives?

The reason is actually quite simple.

The human body is pretty smart, and it’s designed to be as efficient as possible; this means that if you are running the same route at the same intensity and training level, your body will eventually adapt to the workload, and you’ll stop seeing results.

In fact, this is guaranteed way to encounter a weight loss plateau. 

According to research conducted at the University of Tampa, running on the treadmill for 45 minutes at a steady pace promotes weight loss, but only during the first few weeks.

The Fix

Be consistent.

If you are serious about losing weight, make sure to schedule at least three runs per week, aiming for a minimum of 240 minutes of exercise a week.

Plus, and this is super important, try to diversify your training intensity and duration.

HIIT running workouts, such as sprints, hill reps and other HIIT workouts might be the exact thing you need to break a weight loss plateau and reach your weight loss running goals.

Thus, Instead of doing the same steady state runs over and over again, add a couple of interval training sessions to your weekly training routines, such as interval sprints and hill reps.

Also, incorporate a couple of cross training sessions to your training program to keep you consistent and speed up your fitness gains.

Spinning, Yoga, weight training, and swimming are some of the best options.

What’s more? If you are not into cross training, then I recommend that you find smart and practical ways to add more physical activity into your daily routine.

Here are a few things to consider:

  • Stand more.
  • Play with the kids.
  • Get a stand-up work desk.
  • Play sports with the kids.
  • Exercise the dog.
  • The list is almost endless.

Just get out there and be as active as possible.

Additional link – Slow running vs fast running for weight loss

Running But Not Losing Weight Reason – 5 The Scale is Just One Piece of a Much Bigger Puzzle

“The scale is a bastard trickster” as I like to say.

If truth be told, the scale might not be your best friend when it comes to keeping track of your weight loss progress—or lack thereof.

Why?

Well, it’s really simple.

Body weight tends to rise and fall by a few pounds from one day to the next.

This fluctuation depends, mainly, on hormones activity, the foods you are eating, dehydration level, etc…and when you hang your hopes on the scale, then you are actually setting yourself a vicious cycle of ups and downs.

So please, please remember this: the numbers on the scale do not tell the whole story.

The Fix

The best advice I can give you when it comes to tracking weight loss the right way is to use a variety of measurement.

As I have already stated, you need to opt for other ways than the scale to measure your progress.

Try some of these ways to measure your progress:

  • Measure your body fat percentage once per month.
  • Measure your waist circumference.
  • Keep tabs on how well your clothes fit. Try on the same pair shirts or jeans every four to six weeks, and look for the subtle differences.
  • Take before and after pictures on a monthly basis.
  • Keep tabs on your emotional states and energy levels. Are you sleeping better? Do you have more energy? Are you feeling less stressed? Do you feel more alive? Etc.
  • Keep tabs on your athletic performance. Is your athletic performance improving? How much you can you run? How long can you run? How fast can you run? Take these fitness tests on every six to eight weeks to see how your fitness level stacks up to the average Joe.

Running But Not Losing Weight Reason – 6 Unrealistic Weight Loss Expectations

I hate to break it to you, but weight loss is not something that happens overnight.

In reality, and contrary to popular belief, weight loss is a much slower process than the majority of people want it to be.

Don’t get me wrong.

Overnight success stories do happen.

In fact, it is even possible to lose a bunch of weight fast in the first few weeks of a weight loss resolution, but the truth is, this cannot be sustained.

And according to research, this is not the healthiest thing to do.

Therefore, if you are struggling with the scale, one reason might be that you just haven’t given it enough time.

And that’s it.

Additional Resource – Here’s how to much to run to lose weight

Fix it

Stop looking for short-term results.

Weight loss is more of a marathon, not a sprint.

Slow and steady wins the weight loss race…

Yeah, that’s easier said than done.

Here is your action plan:

Aim for no more one pound per week—that’s roughly 3500 calories.

As a rule of thumb, you should, ideally, shoot for a 300 to 500 calorie deficit a day if you are serious about shedding weight the healthy and sustainable way.

Give the process time, and with enough persistence and flexibility on your part, you’ll achieve what you are after.

Just keep in mind that everybody is different and responds differently to training routines and diet habits.

No suit fits all.

That’s the beauty of life.

And in the end, it pays for the long term to start accepting your body the way it is.

I hate to break it to you, but not everyone can look like a fitness model—no matter how entitled you feel and regardless of what the latest fitness magazine covers promise—we are all different.

The truth is, most of the fitness magazine covers and the fit-inspiration are often embellished and enhanced using special software—no one actually looks like that in real life (thank you Photoshop), and you shouldn’t be hard on yourself since you are not meeting any particular standard.

Running But Not Losing Weight Reason – 7 You Are Under Too Much Stress

Plenty of research has revealed that stress and weight gain go hand in hand.

Not convinced? Check the following studies:

Research 1

Research 2

Research 3

Research 4

Research 5

Chronic stress can contribute to a host of health issues, including:

Elevated cortisol. Not only does this mess up your hunger hormone, but also cause extra belly fat storage.

Cravings. Research shows that we’re more likely to reach for ‘comfort foods’ that are rich in sugar and fat when we’re stressed.

Skipping Runs.  When you feel like the world of the world is on your shoulders, it’s easy to put your run on the backburner in favor of a delicious waffle or a beer.

The Solution

Take a few minutes throughout your day to consciously check in with yourself and reduce your stress level.

Don’t take my word for it.

Research published in the journal Eating Behaviors revealed that regular meditation could help tame binge eating and decrease emotional eating.

Running But Not Losing Weight Reason – 8 You’re Sleep Deprived

Making time for your morning runs can mean less time for sleep, but it’s vital to get enough between the sheets hours if you’re trying to lose weight.

Why it’s the case?

Plenty of research has found that poor sleep to be one of the most common risk factors for obesity.

Here are a few:

Study 1

A study out of the University of Chicago found that sleep-deprived subjects opted for foods with twice as many carbs and fats as those who had enough sleep.

Study 2

One Mayo Clinic research found that sleep deprived subjects consume an average of 500 extra calories a day.

Study 3

Research out of the American Journal of Clinical Nutrition found that sleep deprivation can increase the chances of late-night snacking and unhealthy food decisions.

Study 4

Research proposes that lack of sleep may lower your resting metabolic rate, which is the rate at which your body burns calories when at rest.

In other words, by skipping on sleep, your body is cooking up a perfect recipe for weight gain.

The reasons sleep affects your weight are manifold. These include :

  • Sleep deprivation can boost both insulin and leptin levels, resulting in the body becoming desensitized to their response.
  • You’re more likely to get takeout for dinner then hit the bed late because you feel uncomfortably full.
  • When tired following a bad night, you may choose to skip your workout or simply do less, burning fewer calories.
  • Being tired and moody the next day sets your brain up to make bad food decision, research shows.

The Solution

Get at least seven to eight hours of quality sleep every day. That may require you to change your schedule around a bit, but it’s worth the effort.

Improve your sleep quality by doing the following:

  • Build the habit of napping –30 minutes max—every
  • Try different bedtime schedules and see which one works best for you. For example, go to bed at 11 pm so you can wake up at 7 am.
  • Go to bed and wake up at the same time, including weekends
  • Reduce distraction and light exposure in the few hours leading to bedtime
  • Avoid stimulates such as caffeine or nicotine for three hours before bed.

Running But Not Losing Weight Reason – 9 You’re Losing Weight Without Realizing It

If you’ve been training hard lately and suddenly see the number on the scale go up, don’t panic.

The stats on the scale provide one variable, your absolute weight, which isn’t always the more reliable judge of what’s happening in (and to) your body.

By stepping on the scale day in day out, you’re simply measuring everyday fluctuations in your hydration levels and other trivial weight metrics.

What’s more?

Muscle gain can also be a culprit.

Sure, pounding the pavement doesn’t create a lot of bulk, but it does allow you to increase muscle mass, especially in your lower body.

In fact, if you’re running consistently enough to develop telltale running calves and quads, then you gained some muscle.

And since muscle weight more than fat, you might not see the scale move to the direction you desire, or you could put on a few pounds.

This is especially the case if you pick up training for the first time and/or are close to your ideal weight.

The Solution

Don’t jump on the scale every day.

It’s not unheard of for body weight to go up and down by a few pounds throughout the day.

Instead look for gradual, yet consistent, changes in your weight every three to four weeks.

To remove ups and downs from external factors form the equation, build the habit of weighing yourself at the same time of day and same day.

And make sure to do it first thing in the morning, before eating or getting dressed.

Use other measurements other than the scale to keep track of your progress.

  • Measure your waist circumference
  • Measure your body weight percentage.
  • Get your body composition analyzed
  • Track your body fat percentage.

Running But Not Losing Weight Reason – 10  You Have A Medical Condition

Maybe you’re not losing weight, despite running regularly and eating well, is because you have got an underlying health condition.

A host of medical conditions can hinder weight loss or cause weight gain. Among them are:

Cushing’s syndrome. Occurs when your adrenal glands release too much cortisol, resulting in the buildup of fat in your abdomen, upper back, and face.

Hypothyroidism. Happens when your thyroid is underactive, resulting in a limited production of the thyroid hormone, which is key for burning stored fat.

Polycystic over syndrome. Or PCOS, this condition is caused by a hormonal imbalance, affecting more than 5 million women in the US alone.

Insulin resistance. Or hyperinsulinemia, this is the umbrella term for host health issues thought to be rooted in insulin resistance.

Depression. You’re more likely to turn into eating to ease your emotional issues.

Some antidepressant medications (SSRIs) can also cause weight gain.

The Solution

Regardless of your exercise, diet, or lifestyle habits, if you’re piling up the pounds and don’t know why, consult with your doctor to rule out a medical issue as the cause.

Although you might feel tempted to give up, don’t. Most of these medical problems can be solved.

Conclusion

If you’re having trouble losing the pounds while running, you need to get real get back to basics—most of which I shared with you today (as well as this previous post).

It’s not only important to pay attention to what you’re putting in your mouth, but also how much sleep you’re getting, your stress level, your training intensity, and the fact that you might have medical issues that are sabotaging your weight loss efforts.

I know it’s hard to keep track off, but it’s worth the effort.

Just remember to take action, start small, and build these healthy habits gradually.

Then it’s just a question of time.

Losing weight is a messy business, especially when you’re a fat runner.  There are no shortcuts nor silver bullets—and it requires hard and persistent work to see results—the type of result that works for the long term.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

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Conclusion

The above reasons are the main ones to blame for not losing weight. So, if you’re still wondering what to do when you can’t lose weight, be honest with yourself and assess the possibility that you might be actually doing it to yourself.