Running For Weight Loss Archives — Page 2 of 2

Running But Not Losing Weight? Here Are The 10 Reasons

November 14, 2024September 22, 2016 by David Dack

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

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:

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.

The 101 Best Weight Loss Tips of All Time

April 18, 2025February 3, 2016 by David Dack

If you’re looking to lose weight—whether it’s 5 pounds, 10 pounds, 20 pounds or more —then you’ve come to the right place.

This article will take you through just about every aspect of weight loss possible, from exercise to diet, motivation to lifestyle, and everything in between.

Without further ado, here are 101 ways to lose the extra pounds for good. I hope you find my tips and strategies helpful.

Note: This is a super-long article (10000+ words). Don’t sit down to read it until you have enough time to dig into it. To make sure you don’t forget, bookmark this post and read it later, when you have time. In addition to the content I’ve written, I’ve also provided links to over 70 scientific studies related to weight loss and exercise. They’re worthwhile reading as well, so click through on the links for even more helpful information and detail.

Find Your Big Why

In my experience, the first step toward achieving anything in life—let alone losing weight—is having the right motivation.

Without a “Big Why,” you’ll have no (or too little) motivation — especially when you come across roadblocks. When you’re motivated enough, you’re in a good place. I can guarantee that you ’ll lose weight and keep it off for good once you know your Big Why.

So, What’s YOUR WHY?

Why do you want to lose weight?

Why do you want to start exercising?

Why do you want to live a healthy lifestyle?

Why?

Is it because you’re ashamed of your body?

Is it because losing weight is a matter of life or death?

Whatever your real reason is, after you’ve figured out your big WHY (or WHYs), write it down and keep it somewhere that you’ll see it on a daily basis. This will serve as a constant reminder when the going gets tough.

Diet Tips

Eat More Vegetables

There is no such thing as healthy eating without vegetables.

Why? Well for starters, vegetables score high in fiber and are low in calories— both key nutritional elements for successful weight loss. They’re also chock-full of minerals, vitamins, antioxidants and plenty of other valuable nutrients.

Do your best to eat as much as green stuff as possible. Some of the best options include broccoli, watercress, kale, cabbage, lettuce, cucumber, cauliflower, Swiss chard, and Brussels sprouts.

3. Eat Protein At Every Meal

Protein is your friend, whether you’re trying to increase muscle mass or lose weight.

Good protein can help keep you feeling full longer and controls your blood sugar levels, both of which can cut cravings for sugary, high-calorie, high-fat foods. Protein is also critical for muscle recovery and fat burning.

There is plenty of research to back these claims up. According to a study published in the American Journal of Clinical Nutrition, people who eat protein at each meal lost more weight than those who didn’t have the nutrient at certain meals.

Another study conducted at the University of Missouri found that people who had protein with each meal reported the most weight loss benefits.

Some of the best animal-based sources of lean protein include lean meat, seafood, and egg whites, and the best plant-based are nuts and beans.

Limit processed meats like ham, sausage, and bacon, or better yet avoid them entirely. These foods contain a lot of saturated fats and a plethora of chemicals and harmful ingredients.

Additional Resource: What is in a dairy-free Protein Powder?

Plan Your Foods

“If you fail to plan, then you’re planning to fail.” This maxim holds true whether you are the CEO of a 500-Fortune company or just a regular Joe (or Jane) trying to build healthy eating habits.

Planning your meals can help you take the guesswork out of the equation, and this, in turn, increases your chances of success.

The best way to plan your food intake is to spend at least an hour every Saturday or Sunday evening thoroughly planning your meals for the upcoming week. Then all you have to do the rest of the week is stick to the plan.

Try to prepare at least 10 to 12 meals and put them in Tupperware bowls, so you have them ready for the week ahead.

Eat More Fiber

Fiber is a type of carbohydrate found in plant foods like vegetables, fruits, and whole grains. According to a study published in the Journal of Nutrition, increasing fiber intake by 8 grams for every 1,000 calories you take in can promote weight loss and prevent weight gain.

Why?

Fiber, unlike other carbs, does not get easily absorbed by your body. This means that it helps you feel full for longer. Increasing your intake of fiber can also lower your cholesterol, and may even prevent colon cancer and other health ailments.

Shoot for at least 30 to 40 grams of fiber a day. Some of the best sources of fiber include beans, broccoli, asparagus, oats, Brussels sprouts, apples, and flax seeds, to name just a few.

Cut the Bad Carbs

Not all carbs are created equal. If you want to lose weight, eat the good carbs and avoid bad ones.

Good carbs are also known as complex carbs. They take longer to digest and can help you feel full longer. Some of the best sources of good carbs include vegetables, fruits, sweet potatoes, beans, brown rice, and other whole grain products.

Bad carbs are also known as simple carbs. They are digested quickly by the body, and this can lead to blood sugar spikes, cravings, and a host of health troubles.

Classic examples of simple carbs include bread, pasta, bagels, candy, muffins, donuts, French fries, sugary cereals, white rice, and any sugary or highly processed food.

Additional resource – A 7-day keto meal plan

Eat Low GI Foods

Established about 30 years ago, the glycemic index is a scale that ranks foods from 0 to 100 based on the impact they have on blood sugar levels. According to studies, subjects who followed a low-GI diet have reported losing double their fat as compared to a high GI group.

Check the following list.

Many thanks to LeanGainGuide.com for this awesome list.

Don’t Fear Fats

Fats get a bad rap in the health community, but if you avoid them entirely, you’re doing yourself a great disservice.

Here’s the truth. Fats — the healthy kind — are an integral part of a healthy diet. Research shows that eating the right kinds of fats can help you lose weight and increase your overall health and well-being level.

So, which fats are good ones?

Good fats are monounsaturated fats, AKA MUFAs. They increase good HDL cholesterol while reducing bad LDL cholesterol.

Research shows that good fats can protect against the buildup of artery plaque, preventing heart disease and other health troubles. They can also suppress your appetite, reducing the number of calories you eat in a day while boosting your metabolism.

Some of the best sources of MUFAs include olive oil, coconut oil, canola oil, avocados, almonds, peanuts, and sesame seeds.

You don’t need too much good fat to get its benefits. Research suggests that two to three tablespoons of olive oil per day are enough to do the trick.

Consume Water-Rich Foods

According to a study conducted at the Pennsylvania State University, eating water-rich foods cuts overall calorie consumption, as many of these foods are low in calories but high in fiber.

Here is a list of some of the best water-rich foods:

Tomatoes
Cucumbers
Iceberg lettuce
Zucchini
Green peppers
Celery
Cantaloupe
Spinach
Strawberries
Radishes
Grapefruits
Watermelon
Cauliflower

Keep a Food Journal

According to a six-month study published in the American Journal of Preventative Medicine, people who kept tabs on their daily eating habits for six days a week reported losing about twice as many pounds as those who didn’t keep written records.

By monitoring your daily eating habits, you give yourself a better idea of what’s going into your mouth, This can help you better assess your daily eating choices and habits. If traditional food tracking apps haven’t worked for you, consider exploring some myfitness pal alternatives that may better suit your needs and preferences.

Here’s what you need to do. Get yourself a diet journal and start tracking the amount of food you consume throughout the day, including snacks and treats.

Take Pictures of Your Food

Photographing your meals and snacks is another helpful way to keep tabs on your daily eating habits.

Doing so can also help you examine the quantity and quality of the meals you’re eating, as well as holding you accountable for every bite you eat.

Research backs this up.

According to a study conducted at the University of Wisconsin-Madison, taking pictures of every meal and snack you eat can encourage you to change your diet.

Eat Five Times a Day

Although there are no conclusive studies that prove that eating 4 to 5 mini meals a day can help you shed weight, many people say that eating small healthy meals multiple times a day has helped them lose weight.

As long as you’re eating the right foods, eating small meals throughout the day can help you win the battle of the bulge.

Try eating four to five 350 to 500-calorie meals every three to four hours. These small meals should include breakfast, a mid-morning snack, a small early lunch, a mid-afternoon snack, a finally a small, light dinner.

Here is a sample schedule:

7:30 am—Breakfast
10:00 am—Mid-morning snack
1:00 pm—Lunch
4:00 pm—Evening snack
7:00 pm—Dinner

Try Intermittent Fasting

Intermittent fasting is the artful form of skipping meals without hurting your weight loss efforts.

Intermittent fasting, or IF, involves regular, short-term fasts. According to research, fasting during short, specific windows during the day can help you consume fewer calories. It also optimizes some hormones linked to weight control.

There are several methods of intermittent fasting. One of the most popular is the 16/8 method in which you skip breakfast and eat during a limited 8-hour feeding period.

During the 16/8, you fast for 16 hours (including sleep time). For example, fasting from 9 p.m. to 1 p.m. adds up to 16 hours of fasting.

This method only requires that you trade your regular breakfast for a cup of coffee or some other non-caloric fluid. Then you can have lunch at 1:00 as your first meal of the day. This method only requires that you trade your regular breakfast for a cup of coffee, MUD\WTR, or some other non-caloric fluid

The 16/8 Method is convenient and simple, and does not require counting calories. You can do the 16/8 fast twice a week, on weekends, or every single day.

Additional resource – Here’s how long does it take to lose 100 pounds.

Fill Your Plate with Veggies First

As you may already know, eating more vegetables has been proven one of the most significant predictors of weight loss and ideal health.

But how do you ensure you’re getting enough veggies?

It’s simple. Fill up half of your plate with vegetables, then divide the other half into two equal-sized areas. Fill one with good carbs like sweet potatoes, brown rice or a slice of whole-grain bread. Fill the other with lean protein such as skinless poultry, fish, lean beef or beans.

With this simple trick you won’t even need to count your calories or worry about portion size.

Spice it Up

Spicy items like hot sauce, chopped jalapeno, and Cajun seasonings add a lot of flavor to meals with few calories. But that’s not the whole story.

According to research, most spicy foods contain a compound called capsaicin, which is the source from which chilies get their heat. According to research, this compound can tame your appetite and increase your metabolism.

Not only that, but capsaicin also may have a thermogenic effect, boosting body temperature after consumption. This may lead to a higher calorie burn for 20 to 30 minutes after you’re finished eating.

Additional resource – The best running songs

Cook with Coconut Oil

Two tablespoons per day of coconut oil can help you reduce your waist circumference by an average of 1.1 inches over the course of a month, according to a study.

Coconut oil scores high on the healthy medium chain saturated fatty acids fats (known as Medium Chain Triglycerides, or MCTs) that increase metabolism for immediate energy and decrease appetite.

To get the most benefit from this, use virgin coconut oil. It’s usually made with no chemicals, while refined or RBD oil is usually chemically treated.

Have Breakfast

A study conducted at Harvard revealed that obesity rates are roughly 40 to 50 percent lower in people who have breakfast on a consistent basis, compared with those who skip breakfast.

A healthy breakfast will make you less likely to be hungry later, which often leads to overeating over the remainder of the day.

Unless you’re doing intermittent fasting, you should never skip breakfast. As a rule, have up to 500 calories each day at breakfast, depending of course on your weight loss goals, age, fitness level, and exercise goals.

A healthy breakfast should consist of a serving of protein, a serving of whole grain carbs, and a serving of fruit—especially after a morning workout.

Eat Eggs for Breakfast

Eggs should be a staple of your daily eating plan, and research shows that the best way to get the most out of eggs is to start your day off with them.

A study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels, even though each group’s breakfast contained the same amount of calories.

Why? Eggs are rich in protein (one egg contains about six grams of protein) and other valuable nutrients, helping you feel full longer.

Have Barley for Breakfast

If you don’t like eggs for breakfast, then another healthy choice is barley.

Barley is one of the best foods you can eat.

According to Swedish researchers, having barley for breakfast can help you keep your blood sugar levels under control. Barley scores low on the GI index, meaning it raises your blood sugar level more slowly than high carbs foods like bagels and donuts.

As a rule, buy minimally processed hull barley, and avoid processed forms such as pearl barley.

Watch the Salad Dressing

Salads should be a big part of your eating plan. They’re one of the best ways to ensure you’re eating enough veggies.

But, if you don’t keep an eye on the goodies you put into your salad, they can end up more calorie-laden than pizza or bagel.

Many salad dressings are chock-full of preservatives, trans fats and artificial flavor, which can spell disaster for an otherwise healthy and green dish.

For more flavor, opt for low-calorie, healthier alternatives. Try avocado oil, refined olive oil, homemade Paleo mayonnaise, a squeeze of lemon juice, tomato juice, macadamia, balsamic vinegar or even some homemade salsa.

Eat Light at Night

By eating lightly during the late evening, you’ll not only prevent weight gain, you’ll also sleep much better and have a better appetite for a healthy breakfast in the morning.

Here’s how to make it happen:

Aim to consume at least three-quarters of your calories before dinner, then make sure to leave at least a gap of two to three hours between your last meal of the day and bedtime. This will help give your body enough time to digest your food before you sleep.

If you feel super famished just before going to bed, then opt for a small serving of protein such as a piece of cheese or a hard-boiled egg.

Eat More Slowly

It takes roughly 20 minutes for leptin, the body’s satiety hormone, to kick in. Once it does, your brain gets the signal of “fullness” from your stomach. In other words, your brain doesn’t register when your stomach is full right away.

As a result, give yourself at least 20 minutes to eat, and then wait after you’re done. If 20 minutes go by and you’re still hungry, go back and have a healthy snack. To help you eat slowly try using a set of chopsticks, or eat your meal with your less dominant hand.

Chew Your Food

Eating your meals more slowly and mindfully can drastically help you decrease the amount of calories you consume during a meal, according to a study published in the American Journal of Clinical Nutrition.

Chewing and eating your food slowly helps you feel full faster, and it’s when you feel full that you should stop eating.

Next time you sit down to a meal, make sure to take your time to chew your food rather than gulping it down as fast as you can.

Sit Down to Eat

If you’re in the habit of eating on the go, you may be heading in the wrong direction.

Research published in the Journal of Academy of Nutrition and Dietetics found that taking a seat at the table while eating can help you eat at a slower pace, and the slower you eat, the better.

As a rule, eat your food while sitting down, preferably from a plate.

Mind your Portion Sizes

According to a study, subjects who practiced portion control for two years lost 5 percent more weight than those who didn’t.

Here’s more good news. Portion control is not rocket science. To master it, you simply need to learn how to measure portion size correctly. Doing so will help you know for sure the amount of calories you’re taking in and how they’re affecting your weight loss efforts.

Here’s a simple infographic to help you understand portion sizes.

Use Smaller Plates

A simple change from a 12-inch plate to a 10-inch plate can cut your food consumption by up to 20 percent, according to the Cornell and Brand Lab’s Small Plate Movement.

Make sure to serve yourself on a smaller plate that’s roughly the size of your grandmother’s china instead of one of the larger, more modern ones.

Photo courtesy of SkinnyRules.com

Change Your Plate Color

According to a study conducted at Cornell University, you can cut your serving size by 20 percent when opting for a contrasting plate color instead of for a plate whose colors blend in with your meal’s color.

Next time you sit down to a meal, make sure that your food color and plate color are different from one another. Many experts recommend using blue plates, but at the very least make sure your plate doesn’t match the color of your meal.

Turn Off the TV

According to a study from the University of Massachusetts, eating in front of the TV leads to consuming more than 300 extra calories. That’s because if you’re busy watching TV, you’re more likely to be so distracted that you devour an entire plate quickly without thinking about whether you’re satiated or not.

Create a distraction-free eating environment. Turn off the TV, put away your phone, shut down Facebook and enjoy your meal.

Find a Healthy Meal You Love and Eat it Over and Over Again

Come up with a list of low-calorie foods that you love and which satisfy your daily energy needs, then mix and match them, so you’re eating the same meals over and over again.

By planning your healthy meals this way, you’ll be less likely to make unhealthy last-minute food choices. This method will also help you spend less time fretting about the foods you need to eat.

Never Shop Hungry

According to a study conducted at Cornell University, eating something healthy before going to the grocery store makes shoppers less prone to buy junk food.

How come this trick works is no mystery. Shopping while feeling full strengthens your willpower and makes you immune to junk food temptations.

As a rule, never go shopping when you’re hungry. Instead, eat a filling meal, some produce or a healthy snack before you hit the grocery aisle.

Read the Labels

Not only will learning this skill give you a better idea of the number of calories you’re consuming, but it will also help you be more aware of food’s nutritional value. Take the time to read the labels, making sure you know how to interpret what you read.

Here is an infographic to provide you with a quick and easy guide.

Photo courtesy of UC Davis and Gkplace.com

Make a Weekly Grocery List

To make sure you’re putting the right kind of foods in your shopping cart, write a detailed and thorough grocery list. Doing so not only help you get in and out of the store as quickly as possible, but it can also help you decrease impulse purchases and stick to your healthy eating plan.

Use this simple list to stock your kitchen up with healthy food all week (or month) long.

Here’s an infographic to help.

Infographic courtesy of Greatist.

Banish Emotional Eating

If you’re more likely to eat when you’re feeling depressed, anxious or lonely, you might be prone to emotional eating. According to research, emotional eating is one of the leading causes of bad food choices.

Emotional eating can compromise your weight loss efforts, especially since the food we crave at those times tend to be sweet, high-calorie, and fatty.

Reevaluate your relationship with the food you eat and learn how to differentiate between real hunger (physical hunger) and fake hunger (head hunger).

Say No to the Bread Basket

Research has found a direct link between regular consumption of white bread and being prone to weight gain.

White bread is bad for you for a slew of reasons. It adds a lot of empty calories to your meals, and it doesn’t keep you feeling full.

Bread is also high in carbs. Eating it in bulk will prevent stored body fat from being used as fuel, hindering your fat-burning process.

The real bad news is that white bread is a staple in most pantries.

So what should you do here?

It’s simple: Replace your white bread with whole grain or whole wheat bread whenever you can.

Banish Junk Food

To set yourself up for total weight loss success, declare your house a junk-food-free zone.

If you have no unhealthy food laying around, you’ll be more likely to stick to your healthy eating plan. In other words, practice the mantra “out of sight, out of mind.”

Purge your kitchen of as cookies, cakes, pies, candy, sugary drinks, biscuits, crisp pretzels pastries, and other sugar-filled, highly processed junk foods.

Stock Up on Healthy Foods

Instead of letting junk food into your home, fill your kitchen cupboards with healthier foods and snacks so when hunger pangs strike, you’ll reach for something that’s good for you.

Here are a few food items you should stock up on:

Fruits
Unsweetened or unsalted popcorn
Baby carrots
Nuts and seeds
Hard-boiled eggs

Stop Drinking Soda

Research has linked soda to a host of health troubles, including obesity, diabetes, and a plethora of other troubles. And if you believe diet soda is a good alternative, you’re WRONG.

Diet soda is just as bad as regular soda. A study conducted by the University of Texas Health Science Center showed that subjects who drank two cans of diet soda are more likely to gain weight compared to those who didn’t drink the stuff. That’s right – they gained weight instead of losing it.

Don’t drink your calories. Doing so is even worse than eating junk food. Have water instead of soda, and you’ll be thinner and far healthier for it. Here’s How to measure body fat percentage

Reduce Your Alcohol Intake

A study published in Current Obesity Reports found that alcohol intake increases the risk of weight gain, especially for heavy drinkers.

And according to a UK survey, drinking alcohol weakens willpower and inhibits healthy eating decisions, making you more likely to indulge in high-fat high-calorie foods such as pizza, burgers, and chips.

If alcohol is your diet downfall, then you need to cut it out, or at least, have control over your drinking.

Drink More Water

Your body uses water to metabolize fat stores, and relies on it for every other process as well.

Water has no calories at all and can help you feel full, making it less likely that you’ll fill yourself up with more food.

Instead of drinking juices and soft drinks, I urge you to start drinking more water.

Shoot for at least 10 to 12 cups of water per day. Drink plenty of water before your workouts, during your workouts, and immediately afterward too.

Make sure your body is well hydrated throughout the day. You’ll feel fitter and healthier when you do so, and dampen any penchant for gorging at the same time.

Drink Water Before a Meal

Chugging a glass of water before a meal will help regulate your appetite, as the water will take up room in your stomach.

Research shows you can lose up to 30 percent more weight simply by having two cups of water before each meal.

Another study from the University of Birmingham in the U.K. found that drinking roughly 16 ounces of H2O 30 minutes before a meal promotes weight loss, without making any other dietary changes.

Drink Green Tea

I believe that green tea is the healthiest drink on the planet, right after water.

Why?

This remarkable beverage is rich in antioxidants, fights cancer and contains brain-healthy compounds and a host of other health-promoting and vital nutrients.

Not only that, according to a study published in the Journal of Nurse Practitioners, green tea can help you reduce your appetite and increase your metabolism, both of which are essential for weight loss.

Add green tea to your diet plan. Stick to two to three cups a day and opt for brewing your own instead of choosing bottled versions to avoid added calories and artificial chemicals and sweeteners.

Remember, adding sugar and cream to your tea will wipe out any weight loss benefits, so get used to drinking your tea with no sweeteners or adornment.

Snack Smart

Dumb snacking— and especially snacking on high-sugar, highly processed foods with little or no nutritional value — can compromise your weight loss goals.

Smart snacking between meals can tame hunger and control appetite, helping you prevent overeating and keep you from making bad food choices when meal time rolls around.

If you snack often, do it the smart way. Healthy ideas include hard-boiled eggs, apples, or a handful of nuts, seeds or dried fruits.

Don’t be a Perfectionist

Practice the 90/10 rule. What’s that?

As a rule of thumb, 90 percent of your diet should focus on healthy food (vegetables, lean protein, and healthy fats) while the remaining 10 percent can be devoted to “cheat meals.”

By adhering to this simple rule, you’ll indulge your sweet tooth and satisfy your cravings without throwing your whole intake out of balance.

Cheat meals are vital for a healthy diet, as long as you are doing them right.

Feel free to cheat every now and then. That’s how you’ll stay sane for the long haul. Just keep it to one meal, not every meal throughout the entire day.

Exercise Tips

Start Slowly

Whether you’re thinking about starting a running program, hitting the weight room, hiring a personal trainer, or joining a CrossFit class, starting slow is the way to go.

Once you decide on a workout program, start slow and stay within your fitness level at all times.

If you’re a beginner with little exercise experience, start with two to three workouts per week that last at least 30 minutes per session. As you get fitter, you can slowly and gradually ramp it up until you reach your challenge point.

Start Running

Running is one of the best exercises you can do to lose weight and get fit for good. This sport is convenient and sheds mad calories. All you need is a pair of good running shoes, and you’re ready to go.

This whole blog is about running and the many ways you can incorporate it into your life, so why wait?

Here are the resources you need to get started without risking injury or burnout.

Lift Weights

Weightlifting is an INTEGRAL part of any weight loss program. If you’re skipping the strength room, you’re missing out.

Strength training builds muscles, and the more muscles you have, the higher your resting metabolic rate will be. This means you’ll burn more calories, even when you’re not working out. Isn’t that a good thing?

Add at least two strength workouts to your training program.

For the highest calorie burn, train your entire body in each workout. Focus on total-body exercises that challenge the large muscle groups, like pushups, squats, deadlifts, planks, lunges, and pull-ups.

Additional link – Slow running vs fast running for weight loss

Go Swimming

Swimming is a great low-impact option that burns mad calories without putting a lot of pressure on your body.

A 160-pound person can burn up to 520 calories by swimming laps for an hour. The exact number of calories burned depends on a wide range of factors, including weight, age, fitness level, and training intensity.

Swimming uses all of the body’s muscles, so with each kick, push, and stroke you’re performing a mini strength workout for your entire body, especially your glutes, core, hips, arms, and shoulders.

Do Yoga Two Times Per Week

Yoga is another low-impact exercise that can help you melt fat without breaking a sweat. According to research, overweight subjects who rolled out their yoga mat at least once a week for four years lost more weight than those who didn’t take the time to practice.

Yoga can also help you become more flexible, reduces stress and promotes a general sense of health and well-being. I could go and on about its benefits.

Add at least a couple of yoga sessions into your training program, either by following a yoga DVD program or enrolling in a class — make sure to do it with good form. You’re always better off doing yoga with the guidance of a certified professional. Once you nail the form, you can practice it in the comfort of your home.

Additional resource – Guide to running terms

Shoot for 10,000+ Steps Every Day

According to research conducted at Arizona State University, people leading an active lifestyle typically take over 10,000 steps per day.

This is very helpful if you can’t afford going to a gym, or if you’re looking for more ways to be active that don’t involve intense exercise.

10,000 steps a day might seem like too much walking, but it’s not. There are always opportunities to squeeze in more walks during everyday situations.

You’ve got plenty of options. Meet up with a friend and walk around the neighborhood or park. Go to a museum. Take a walk during your lunch break. If it’s possible, walk to work instead of taking a car or public transportation.

To make sure you’re on the right path, use a pedometer or fitness tracker to keep tabs on your daily steps.

Additional resource – How to reduce sugar intake

Challenge Yourself

Real growth happens when you step outside of your comfort zone. If you stick to the same exercise routine—whether it’s weightlifting, running, swimming, or anything else —you’ll invite boredom and training plateaus.

On the other hand, constant challenges lead to improvement.

I encourage you to challenge yourself to lift more weight, to run farther in the same amount of time, to make even the tiniest and smallest improvement. It all counts.

HIIT it Hard

High-intensity interval training is, by far, the ideal training method to help you burn calories and improve your fitness level. Countless studies have shown HIIT to be effective for weight loss as well as for improving fitness level. It’s like nothing else.

HIIT is all about mixing high-intensity exercise with low-to-moderate intensity exercises.

I have used it. I have done it. And I love it. I bet you will love it too once you get used to it and learn how to do it right.

Here’s your complete guide to the HIIT method.

Sprint It Out

Sprints are the ultimate form of high-intensity interval training. They’re simple, intense, and scalable, so you can always readjust them to fit your needs and training goals.

During sprint intervals, you alternate between running as fast as possible for a set distance and brief periods of slow jogging for recovery.

Here’s how to proceed with a sprint session.

After a thorough warm-up of 10 minutes, perform eight to ten 30-second, full effort sprints at your maximum speed.

Take one minute of recovery between each sprint, then finish your session with a 5-minute cooldown.

Run Some Hills

Hill reps are the next level of track sprints. They’re one of the best resistance exercises for the lower body, helping build strength and speed in your glutes, hamstrings, quads, and calves.

Hill sprints are also safer on your legs and take less time to perform than sprints.

Here’s how to proceed:

Find a steep hill that takes you 20 to 30 seconds to run to the top. Sprint up it as fast as you can, then slowly jog back down to recover.

Perform enough reps of this exercise for the session to last between 20 and 25 minutes, then end your workout with a 5-minute cooldown jog.

Here are five more hill workouts to try.

Rope Training

Rope training is one of the most under-utilized yet most effective training tools for increasing cardiovascular fitness. It speeds up weight loss and improves muscle endurance.

This training system is a fat burning machine. According to a study published in the Journal of Strength and Conditioning Research, battling the ropes for one minute can burn up to 10.3 calories per minute. That translates to 400 to 500 calories in a 30-minute workout.

Battling ropes exercises target almost every muscle in the body, especially the core, the glutes, lower obliques, and abs.

Here’s a battle rope workout routine to try out.

Use Kettlebells

Kettlebells are cannonball-like weights with a handle. They are one of the best training tools you can add to your workouts if you want to get a leaner, stronger body without spending endless hours in the gym.

According to research conducted at the University of Wisconsin, kettlebell training burns as many calories per minute as running a 6-minute mile, amounting to 400 to 500 calories for a 30-minute workout.

Other research has found that kettlebell training can lessen shoulder, neck and back pain by strengthening upper body and core muscles.

Here’s a simple workout routine to try:

After a thorough 10-minute warm-up, do 12 reps of kettlebell squat thrusts immediately followed by 16 reps of kettlebell swings. Then do 12 kettlebell snatches, rest for one to two minutes, then repeat the whole circuit three to four times.

Here’s another kettlebell workout to try.

Stop Doing Crunches

Crunches, sit-ups, and other traditional ab exercises are a waste of time and energy.

Sit-Ups and crunches can lead to lower back pain and may even cause herniated discs. They’re boring and not that effective, especially when performed using bad form.

Instead, do planks (with all of its variations) or total-body exercises such as deadlifts, squats, or floor wipes.

Additional resource – How to rotate running shoes

Do Tempo Runs on the Treadmill

Also known as lactate threshold (LT) or threshold runs, this is a faster-paced workout that’s vital for improving metabolic fitness and maximizing the number of calories burned on the treadmill.

Here’s how to proceed:

First step: Warm up with five minutes of easy jogging,

Second step: Run a mile at 20 to 30 seconds slower than your half-marathon pace. It’s a pace that feels comfortably easy.

Third step: Pick up the pace every mile by 5 to 10 seconds until you’re running the final mile 20 seconds faster than your half marathon pace.

Fourth step: Finish the workout with a slow five-minute jog and some light stretching.

Hill Treadmill Intervals

The second treadmill workout is a hill interval routine.

Performing indoor hill intervals can help you get more out of your treadmill workout by simulating outside hill running. This is vital for increasing endurance and building killer lower-body strength.

Here’s a hill treadmill workout to try out:

First step: Warm-up.

Second step: Raise the incline to three or five percent, and run for 90-seconds at a pace that’s 15 seconds slower than your 10K pace. The pace should feel mildly challenging.

Third step: Recover by jogging slowly for one full minute with no incline.

Fourth step: Raise the incline to five or seven percent and run for another 90-seconds at 15 seconds slower than your 10K pace. Recover for one minute.

Fifth step: Repeat the fourth step three to six times, depending on your fitness level and goals. You could also opt for a steeper incline.

Sixth step: Cooldown.

Embrace Free Weights

According to a study published in the Journal of Strength and Conditioning Research, exercising with free weights instead of machines leads to greater muscle activation.

With free weights, you can target every muscle group in your body without wasting precious time moving from machine to machine or going back and forth between different pieces of equipment.

Also, free weights can help you achieve better symmetry between both sides of your body by forcing the weak side to work unaided by the dominant side. They’re also convenient, scalable and easy to learn.

I could go on and on about the effectiveness of free weights, but you get the big picture.

Start CrossFit

I love CrossFit, and I believe it’s one of the best workout programs out there for helping you to push yourself and keep improving.

There are nine basic exercises in most CF training routines. These include the deadlift; sumo deadlift high pull; shoulder press; push press; air squat (without the weights); front squat; overhead squat; and medicine ball clean.

As you get stronger, you’ll be doing other exercises such as sprints, pull-ups, burpees, sit-ups, box jumps, rowing, gymnastics ring work, and other exercises.

The Tabata Protocol

Dubbed “the fat burning miracle training routine,” the Tabata protocol is a form of high-intensity training scientifically proven to improve aerobic and anaerobic threshold as well as calorie burn.

Studies show that the typical Tabata workout routine can burn 12 to 15 calories per minute.

Here’s a sample workout:

Perform the following exercises for as many reps as possible in 20 seconds, then rest for 10 seconds before moving to the next exercise and doing it as fast as possible for 20 seconds. Shoot for six to eight total rounds, resting one minute between each round.

20 seconds of squat jumps, 10 seconds of rest
20 seconds of burpees, 10 seconds of rest
20 seconds of jumping lunges, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of kettlebell swings, 10 seconds of rest

Here’s another Tabata workout routine to try.

Medicine Ball Training

Medicine balls are powerful and can be a great addition to your training arsenal.

What I love about medicine ball exercises is that they’re some of the best and most challenging core exercises you can ever do, building both muscular power and endurance while pushing your cardiovascular system to its breaking point.

Here’s a medicine ball workout to try.

Squat to chest pass
Suitcase crunch
Diagonal chop
Russian twist
Lunge to rotation

Here’s another medicine ball workout to try.

Add Short Cardio After Each Weight Workout

Engaging in intense exercise after 45 minutes-to-an-hour of weight training guarantees that the activity right after will immediately use up fat as the primary source of energy.

In other words, the window right after your weight workout session is prime fat-burning time. Make the most of it!

Here are three workout finishers to try:

Workout Finisher One

Do three rounds of:

Plate push for 30 seconds
Kettlebell swings, 15 reps
Med-ball thrusters, 15 reps

Workout Finisher Two

Do three sets of:

Lunge jumps, 20 reps
Burpee, 15 reps
Jump rope for one full minute

Workout Finisher Three

300-yard shuttle sprints.

Place two cones or water bottles roughly 25 yards apart, then run as fast as you can back and forth between the cones eight to ten times. Aim to touch the cones each time.

Try a Group Fitness Class

If you’re more of an extrovert and enjoy the company of others, consider joining a group fitness class.

These classes are a great way to stay on track, up the ante with your workouts, and meet active and like-minded people. As an added benefit, peer pressure can do wonders for your weight loss journey.

The good news is that there are a wide range of classes available, and you’re sure to find something that fits your budget, fitness level, and training goals.

Different classes offer different exercises and workout routines geared around building strength, endurance, and flexibility.

Try CrossFit, join an MMA class, try a spinning class, or enroll in a boot camp class. Just find a class you like and attend it consistently.

Try an Outdoor Activity

Working out outdoors not only helps you lose weight, it also provides a lot of health benefits.

Studies show that exercising outdoors boosts vitality, self-esteem, and enthusiasm and lowers levels of the stress hormone cortisol. Braving the outdoors can help you reduce tension, fatigue, and depression.

Here’s a list of outdoor activities and sports that will put your gym workouts to shame:

Biking
Kayaking
Stand-up paddleboarding
Skating
Frisbee
Surfing
Rowing
Bouldering
Hiking
Trekking
Beach volleyball
Rock climbing
Badminton

Follow a Workout Plan

If you have a good plan, or even a mediocre plan, you’re more likely to lose weight and achieve your fitness goals than those who don’t have a plan at all.

The best workout plans involve working out three to four times per week, depending on your current fitness level and training goals.

Start your workouts with a proper warm-up, do the workout, then finish with a cool-down and a few stretches.

Never been to a gym? Ask a trainer for some advice, or hire them if you have a budget. It’s important that you start off on the right foot and build up the right way. If you’re unsure where to start or want to find a qualified personal trainer in your area, you can compare personal trainers near you using a comprehensive directory. A directory allows you to compare trainers based on their qualifications, experience, and client reviews, helping you make an informed decision about hiring a trainer that’s right for you.

Start a Workout Journal

In addition to regular fitness tests, one of the best ways I know of measuring your fitness progress (or lack thereof) is keeping track of your training routines and cycles in a workout journal.

I’d go so far as to say that keeping a workout journal is as important as training itself, especially if you’re serious about reaching your full potential.

Get yourself a workout diary and keep tabs of all your activities: training sessions, workout routines, daily miles, weights used, reps performed, number of sets, energy levels, performance numbers, and everything else.

Schedule Your Workout

To ensure training consistency, schedule your workouts the same way you schedule your important work meetings or family events.

By giving your training routine the same level of importance that you give your school deadlines, work meetings, and unpaid taxes, you’ll increase your odds of following through and staying consistent with it—especially if you lead a hectic life.

Spend at least 10 minutes every Sunday night planning your workouts for the week, the same way you would with other obligations.

Choose at least two workouts and schedule them the way you would an appointment that you don’t want to miss. These will be the most important workouts of the week, and should preferably include a total-body strength workout and an intense cardio session.

Jot down the exact time you are going to exercise on your daily calendar, then treat your workouts like an unbreakable commitment.

Exercise First Thing in the Morning

Research shows that people who work out first thing in the morning are more likely to stay consistent with their training programs than those who skip morning workouts.

When you exercise first thing in the morning, you’re done – you don’t have to worry about doing it later in the day. You also get the mental boost of knowing that you’ve accomplished what you need to do for the day while the rest of the world is still asleep.

Exercising in the morning is a great way to help you wake up, boost your energy levels and increase your brainpower and productivity for the rest of the day.

Go to bed 60 to 90 minutes earlier than usual so that you have enough time and have rested enough for a workout first thing in the morning.

Pair Up with a Training Buddy

According to research conducted at the University Of Pennsylvania School Of Medicine, working out with a partner speeds up weight loss results.

The more you rub shoulders with people who support your goals and your vision, the more likely you are to succeed.

Chances are you be more consistent with your workouts when you have a training buddy to motivate you who will hold you accountable for your action.

Whether you’re trying to get into better shape or just want to shed a few extra pounds, be sure to schedule your workouts (or at least some of them) with a workout partner.

Hire a Personal Trainer

If you’re looking to get the most out of every hour you spend working out, hire a personal trainer. They can help you learn proper form, hold you accountable to your goals, devise a smart workout strategy, overcome physical and emotional obstacles, and teach you how to safely adjust your workouts so you can keep on getting real results without hurting yourself.

Once you find a trainer you like, ask them to take you through a fitness assessment to identify your weaknesses and muscular imbalances. Doing this will help them come up with a well-rounded workout routine that fits your current fitness needs and future goals.

Do What You Love

In my opinion, the best exercise program in the world is the activity you already love doing.

When you choose to do an exercise you love, you’ll have more fun doing it and be more likely to keep doing it over the long haul, so if you like running, then run.

If you like swimming, then swim.

If you like skating, then skate.

If you like boxing, then box.

If you prefer lifting weights, then pump it hard.

If you like them all, then alternate between them as often as you like, for at least 30 to 40 minutes a day.

Do whatever you want. You’re the boss. You’re in charge.

The list of possible workout options available to you is long and varied; you have to find something you love doing.

Practice Proper Recovery

Spending endless hours working out eventually leads to diminishing returns. If your current workout routine doesn’t allow for proper rest, you’re flirting with disaster.

Inadequate recovery hinders your ability to train, and might set the stage for injury, burnout, and serious trouble. Becoming a workout addict will only get you in trouble, so you need to make sure to build good recovery habits.

For starters, space out your hard workouts, especially interval and intense strength sessions, with at least two days of rest. Take as many recovery days as you need, especially when experiencing symptoms of overtraining such as elevated heart rate or chronic soreness and fatigue.

Sleep is also essential for proper recovery. Aim for at least eight hours of high quality and uninterrupted sleep per night. You can also plan for a recovery week by decreasing your training volume 50 to 60 percent for every four to five weeks of training.

Motivation Tips

Manufacture Motivation

Motivation is of paramount importance, and maybe the most important thing on this list. On your weight loss journey, you’ll need lots of inspiration to help keep your inner fires burning.

What are some ways to keep motivation going strong?

You’ve got plenty of options. Read real-life success stories. Read fitness blogs and magazines and books. Use the reward system and the buddy system. Take before and after pictures. Set weight loss goals and make them public, Use mantras and motivational quotes.

Just be open and try them all.

Here’s a lit of my favorite fitness quotes.

Set S.M.A.R.T Goals

This is a good checklist to consider when you’re about to set goals for yourself.

S.M.A.R.T. stands for Specific, Measurable, Achievable, Results-focused and Time-bound. SMART goals are the right way to go about setting weight loss goals.

Setting smart goals can be the difference between success and failure. They will help keep you focused and motivated.

Here’s what you need to do. Come up with one weight loss goal and one performance goal, and keep these two goals somewhere visible, so you’re reminded of them every day.

For example, your goals might be “Lose 15 pounds in three months” and “Run three times per week for the next three months.”

Over the long term, the best weight loss goal is to lose one to two pounds a week. That may not seem like much, but if you keep doing it consistently, it adds up.

Do it for a month, and you’d shed 4 to 8 pounds.

Do it for three months, and you’d shed 12 to 20 pounds.

You get the picture. It might not be as fast as you’d like it to be, but slow and steady is what will help you win the flab race.

If you’re looking for more tips on how to set fitness goals, check this post.

Go Public With Your Goals

Research shows that if you make your goals public, you’ll be more likely to stick with your healthy lifestyle plan. It keeps you accountable for your behavior and your habits.

Your social circle can encourage you and push you to do your best and never give up.

I encourage you to make your weight loss goals public and commit to giving regular updates to your family members, friends or social circle every week or month.

Also share them on Facebook, Twitter, and other social media platforms.

Enlist Your Friends and Family For Support

The weight loss journey is not a smooth ride, so you’re going to need all the support you can get.

A strong support system can be the difference between success and failure. A study revealed that people who had the support of their social circle lost more weight than those who didn’t.

Let your family and friends keep you motivated and hold you accountable for your actions, making sure you never deviate from your weight loss journey.

At the same time, you need to banish negative people from your life. They’ll only bring you down and hamper your progress. You’re better off restricting yourself to spending time with people who believe in you and support your goals.

Get Your Partner on Board

When you go on a weight loss journey, your entire life has to change to make the changes you need. If you’re married or live with a partner, your decision will affect them too, so they need to be on board and provide their support.

Your partner’s heartfelt support can make the difference between reverting back to old, damaging ways and accomplishing the fitness goals you’ve set for yourself.

Where appropriate, consider starting a weight loss journey together: it’s a great way to keep each other on track.

One way or another, start preparing healthier dishes together. Eat at home more. Keep each other accountable. Go running together. Join a gym class. Build a home gym.

Use Online Support Networks

A study conducted by Britain’s Medical Research Council (MRC) found that people who joined a weight loss support group lost more weight than those who hadn’t.

A support group can help you talk through your troubles, provide you with practical solutions to your problems, and most importantly remind you that you’re not alone. Look for these online message boards, join one, then open up and talk about your struggles and victories.

Here’s a list of websites to check out:

Spark People

Diet.com

FitLink

Peer Trainer

Weight Loss Buddy

Weight Loss Wars

Weigh Yourself Once a Week

Keeping track of your weight is a good strategy, but obsessing over it is counterproductive. Your weight isn’t everything, and it doesn’t tell your whole story.

Stepping on the scale every day can have a negative impact on you. Your weight will fluctuate from day to day, and if you weight yourself daily, you’ll find yourself in a constant battle of ups and downs.

Most experts recommend that you weigh yourself once a week under the same conditions—preferably at the same time and on the same weekday. The best time is in the morning, shortly after finishing your morning ritual and just before you’ve eaten.

Take Progress Pictures

As I’ve already said, the scale only tells one side of the story. To get a full picture of your progress, you need to start taking pictures of your fitness and weight loss journey on a weekly basis.

Taking before and after pictures is not only perfect for keeping track of your progress, the “before” pictures can also be a huge wake-up call and provide the exact motivation kick you need to make your weight loss vision a concrete reality.

Here’s a short video to show you how to take your progress pictures the right way:

Track Other Body Stats

Weekly weigh-ins and photo shoots are often enough, but if you want a clearer picture of your weight loss journey, start tracking some other important body stats.

Here are the main ones to take and write down:

Weekly measurements of your hips, chest, waist, upper arms, thighs
Body fat percentage should be checked on a monthly basis using a body fat caliper

Additionally, use fewer objective measures of your progress. Ask another person — preferably a trusted friend or family member —for honest feedback, and check how your clothes fit. Are they looser than before?

Reward Yourself

Rewarding yourself for progress can help reinforce your new habits and provide you with the motivation you need to continue with your journey, so after reaching a performance or weight loss goal, treat yourself to something nice.

Some of the best things you can do to reward yourself include shopping for smaller sized clothes, going to the movies, taking a surfing lesson, taking a vacation to your dream destination, spending a weekend at the spa, reading a book, binge-watching your favorite show, or just sleeping in. It doesn’t matter whether it’s expensive or free, far-flung or in your home, as long as it is something that gives you pleasure and is not about food.

Sign Up for a Race

To keep yourself exercising regularly, consider signing up for a 5K race. This is a perfect distance for beginner runners who are looking to build cardio power and fitness the right way.

You can find plenty of 5K races in your city or cities near you by checking websites like Runners World or Running in the USA for local races and dates.

After signing up for a 5K race, find a training program to help get you ready and fit enough to cross the finish line.

As a general guideline, most 5K training plans last 8 to 12 weeks, so you signing up for one will give you a plan within a reasonable amount of time to get you in shape.

Lifestyle and Mindset Tips

Take Responsibility for Unhealthy Habits

You’re the one in charge.

You choose the script by which you live your life, and you’re the king or queen of your actions. No one is responsible for them but you.

Bad habits or not, they’re yours. You’re the one responsible for changing it. No one else.

You’ve built your habits through repetition, and through repetition, you can break them too.

Take conscious responsibility for your everyday actions—the good, the bad, and the ugly.

Doing so is empowering because it lets you realize that you’re the master of your destiny.

Get Enough Sleep

Lack of sleep will not only make your life miserable, it’ll also make your waistline bigger.

Research study after research study has revealed that sleep-deprived individuals are more likely to be overweight and to suffer from a plethora of health troubles.

Sleep deprivation can boost hunger, muscle loss, and unwanted weight gain, so log at least 8 hours of high quality, uninterrupted slumber each night.

Relax

According to research, stress is a primary cause of weight gain, while relaxation and calm can facilitate healthy weight loss.

When we’re stressed, we seek comfort and emotional release in food, usually by reaching for high-calorie, unhealthy foods.

Stress also increases the release of the hormone cortisol, known as a key culprit behind stubborn belly fat.

To tame stress, try meditating, taking long walks in nature, talking out your problems with a friend, getting enough sleep, getting rid of friction in your life, doing yoga, look into anti-stress supplements or therapy.

The bottom line is don’t ignore your stress. As long as you’re dealing with your it in a positive and constructive manner, you’re in the right place.

Try Meditation

Sitting blissfully on a cushion for endless hours does not burn a lot of calories, but research shows that mindfulness—one of the many benefits brought about by meditation—is key for weight loss and overall health and well-being levels.

Studies show that people who practice meditation on a regular basis are less likely to give in to emotional eating or unhealthy bingeing.

Meditation practice can also help lower high blood pressure levels and helps to manage stress, one of the primary causes of overeating and making bad food choices.

So what you are waiting for? The science backing up meditation is IRREFUTABLE.

Start with short meditation sessions lasting no more than 10 minutes. Sit comfortably, close your eyes, and focus on your breathing. Whenever your mind wanders—and it will have the tendency to do so— bring it back and keep focusing on each exhalation and inhalation.

Brush Your Teeth More Often

If you brush and floss your teeth right after dinner, you’ll find yourself less likely to crave snacks or sweet desserts late at night. This sets you up right for avoiding late night snacking.

It also helps keep your gums healthy and your teeth clean.

Additionally, if you follow this train of thought and brush your teeth after every meal, it will make you less likely to snack between meals.

Check Your Hormones With a Blood Panel

By learning more about your hormonal situation, you give yourself a better idea of the nutritional and lifestyle changes you need to speed up your weight loss and increase your energy and health.

A blood panel can help you assess your levels of the stress hormone cortisol, whether your adrenals are insufficient, whether you’re low in vitamin D3, or whether your cholesterol and blood sugar levels are within the normal healthy range.

Embrace the Cold

Spending time in relatively chilly temperatures can help you burn more calories, even if you’re just sitting around doing nothing. This may sound crazy, but research backs it up.

According to a study published in the journal Trends in Endocrinology and Metabolism, cooler temperatures can increase calorie burn by up to 30 percent, while another study published in the Journal of Clinical Investigations found that people who spend a couple of hours a day in mild cold—approximately 63 degrees F—for a period of six weeks burned more energy than those who spent the same amount of time in warmer temperatures.

Next time you’re thinking about skipping an outdoor workout because it’s too cold, remember that the cold is your weight loss friend.

Handle Social Festivities the Right Way

Studies show that most people gain two to ten pounds during the winter months, and one of the main reasons for this weight gain is the eating festivities during the holidays.

The best thing you can do to counter this effect is to eat before you go to a party. It will help curb your hunger and take the edge off your appetite.

If you want to go all out, you can also bring your healthy foods to make sure you have an alternative to the high calorie, fat-laden dishes your host or hostess is serving.

Watch Your Weekends

It’s totally doable to stick with a healthy diet and exercise plan during the week, but once the freedom of the weekend arrives, a lot of people take a break from their weight-loss resolution. This is a mistake. Doing so will only set you back and undo all your efforts from the week before.

You need to be conscientious when you’re attending that happy hour after work on Friday, the restaurant dinner on Saturday, and the home-cooked meal on Sunday. Otherwise, your weekends will turn into diet landmines that undo each week’s worth of healthy dieting and exercise.

Eating poorly and skipping workouts from Friday to Sunday add up to a whopping 12 days off a month. Not a good idea.

Be Patient

Patience is a virtue. It helps you reduce stress, control cravings, set the right goals, and most importantly it will keep you consistent, especially when all the odds are stacked against you.

Patience allows you to see beyond the current (unpleasant) moment to a future in which you’ve already achieved what you’re after.

Said in a different way, the more patient you are, the more likely you are to succeed.

Take the time you need to learn about what type of exercise works best for you, as well as about the various foods that offer the best nutrition.

Take Action

“Nothing happens until something moves.”—Albert Einstein.

Every minute you’re sitting around thinking about losing weight, surfing the net for magical diets, or checking Facebook, you’re not doing what’s needed to achieve your weight loss goals.

Regardless of how much you want to do to change your life or lead a healthier lifestyle, nothing will happen until you actually DO something. You can talk about starting a workout program and developing healthier eating habits as much as you want, but nothing will change until you start taking action.

This means you need to get moving NOW.

Here’s what you need to do: make a list of the lifestyle changes you want to see happen, then give yourself time to make each one a part of your life.

Practice Kaizen

The philosophy of Kaizen is all about going after small, continuous improvement. It builds up over time — over weeks, months and years of regular practice.

This approach is the best way to banish short-term and silver bullet thinking.

Achieving a healthy lifestyle is a marathon rather than a sprint. Slow, and steady will win the race.

Embrace the philosophy of small, continuous improvement and aim to get 1 percent better each day. Begin every morning by asking yourself what the one thing is that you can do today to improve your fitness and health? Start super small and go about achieving it.

There are hundreds of these little things, and if you keep adding one a day, they will quickly build up.

After you Lose the Weight, Stick to Your New Lifestyle

Research shows that most people gain back most of the weight they lose less than two years after losing it. This is atrocious.

Losing weight is hard enough. Gaining it back sucks.

Once you reach your target weight, keep in mind that you’ve only won half of the battle. You need to do your best not to revert to your old ways.

I hate to sound like a broken record, but the real secret to reaching your ideal weight and staying at that weight for life is to make a lifelong commitment to the all the diet, lifestyle and exercise habits listed above.

The moment you go back to your old ways is the moment when the pounds start creeping back.

If you’re serious about losing weight and never gaining it back again, you need to understand that your weight and health consciousness doesn’t ever stop.

All of it. The healthy eating. The sleeping. The running. It doesn’t stop.

You need to keep things going, prevent slip-ups and come up with creative ways to spice up your workouts and cope with whatever life throws at you.

Remember: It’s all About Creating a Calorie Deficit

Weight loss is all about creating a calorie deficit.

At this point you surely know that weight loss is a numbers game. Nothing more and nothing less.

If you eat more calories than you burn, you’ll gain weight.

If you burn more calories than you eat, you’ll lose weight.

A healthy weight loss goal is to aim for a 500 calorie deficit per day, and the best way to accomplish that goal is to do a mix of healthy eating and smart exercise.

That’s it. Weight loss, in its basic form, is a numbers game

Find What Works Best For You

Please keep in mind that the subject of weight loss—whether it’s diet, exercise or lifestyle-related—is one of the most controversial topics out there. Most of the tips and strategies I’m sharing with you are based on my own experience and research.

There are some contradictory tips—for instance, intermittent fasting versus eating breakfast—but there are some great ones here too.

What’s important to remember is that nothing is written in stone. Take all the tips with a grain of salt and remember that everyone is different and responds differently to different diet and exercise methods. Just because a weight loss tactic works for someone else, doesn’t necessarily mean that it will work for you.

Feel free to experiment to find what works the best for you.

Bonus Tip: Never Give up

This is where the rubber meets the road when it comes to losing weight and keeping if off for good.

Weight loss resolutions fail because people give up way too often and way too early in their journey.

Whatever you do, please don’t give up.

Don’t give up.

Don’t ever give up.

You’re going to have bad days, weeks, maybe even bac months. But don’t give up.

Shit happens. It’s part of life.

If you fail one day, the next day is a new start. Get up and go after it again. Change your approach, find a way to do things differently to make it work for you.

Please, please, please don’t let your past mistakes or past failures define who you are. You are much more than your past.

Welcome failure and let it shape your approach and course of action.

Conclusion

Boy, that was a long post! If you’ve made it this far, I applaud you for your commitment. You’re the best.

You rock for taking the time to invest in yourself.

Now go take action on what you’ve just learned, and thank you for reading my post.

Feel free to leave your questions and comments below.

David D.

Please share this post on Pinterest, Facebook, Twitter, Reddit, StumbleUpon, and other social media websites. Help me spread the word.

Featured Image Credit – Byong Wook via Flickr

How to lose 25 Pounds As Fast As Possible

December 18, 2024June 12, 2015 by David Dack

Looking for the best advice on how to lose 25 pounds (or more) in the fastest time possible?

Then you have come to the right place.

Here’s the truth.

Losing 25 pounds isn’t the easiest thing in the world. it requires work, effort, time and a lot of sacrifice. This is especially the case if you have a bad record of diet, exercise and lifestyle habits.

Nothing can be changed overnight.

But with the right tools and a long term plan, it can be done.

Let’s see how.

How to lose 25 Pounds – 51 Science Backed Ways

In today’s post, I’m sharing with you more than 50 science backed on how to lose 25 pounds and keep them off for good.

Prioritize Exercise

Whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan.

But here’s the little caveat.

To make exercise work, it needs to be a consistent part your life.

To make that happen, you need to prioritize it.

Action Step

Choose an exercise that works best for your lifestyle, then commit to doing it at least three to four times a week.

My weight loss journey took off with a few runs a week.

Nowadays, losing weight is no longer an issue, I do all sorts of exercises, from biking, and trekking, to yoga and CrossFit.

Talk about variety!

How do you do that?

Start by putting your workouts on your calendar, the same way you do for meetings, doctor’s appointments, dates or family events.

What I’m trying to say here is, prioritize exercise, and you’ll quickly become consistent.

Develop Healthy Habits

When it comes to losing weight and keeping it off for good, building life-long healthy habits is the way to go.

When I was overweight, my lifestyle was a complete mess.

I didn’t exercise.

Didn’t eat well.

Didn’t sleep much.

It was awful.

When you break down these to their basic elements, they’re nothing but habits—something we learn by repetition.

And truth be told, our habits define us.

They can also make us or break us.

Here’s the kicker.

You need to let go of what was to make space for what will be.

Not only that, trying to change everything overnight breeds nothing but failure and setbacks.

So, what should you do?

Good question.

Action Step

When you’re trying to swap bad habits for the good, change one habit at a time.

That progressive approach works best.

Here are three simple steps to follow:

Start small and set clear and concise rules for attainable habits
Build a ritual around each new habit
Stick to the ritual for at least a month

For example, if you want to eat more vegetables, add at least three different veggies to your menu each day.

Then, shift your attention to the next habit, so on and so forth.

Note: Would you like to learn how to build healthier habits? Then you should try giving the keto diet a a chance. I recommend Key Eats Keto Essentials for an in-depth, and simple, education on the keto diet and how to get started.

Start Today!

Run Your Butt Off

As previously stated, my initial weight loss resolution consisted of simply running.

Like. A. Lot. Of.It.

I committed to running for 45 to 60 minutes three times a week, and along with a diet makeover (saying no to “most” junk food), I was able to achieve my weight goal within six months.

Along the way, I also picked up tons of energy and vitality.

Talk about a win-win!

Action Step

Read these five articles to help you start running the right way:

Absolute Beginner’s Guide to Running

The 8-Week Beginner Running Program

The 30-Day Beginner Running Challenge

Lift Weights

To speed up your weight loss efforts, add strength training to your exercise program.

Strength training builds muscles and boosts metabolism levels.

After a few months into my weight loss journey, I was fortunate enough to discover the power of lifting weights as a means for weight loss.

Don’t get me wrong.

I’m still a proud member of the running camp, but to make the most of exercise, you gonna have to back up your cardio with strength training.

You’re missing out otherwise.

Action Step

Add at least three strength training workouts per week into your training program.

Make sure you include lots of total body exercises such as squats, deadlifts, burpees, push-ups, and pull-ups.

Exercise in the Morning

Studies show that people who exercise first thing in the morning tend to be more consistent with their training routines.

They’ve also found that people who exercise first thing in the morning train harder and longer than who work out later in the day.

As a morning runner myself, I attest to the practicality of starting the day with a run.

Action Step

To achieve consistency, get your workout done in the early morning before the rest of the world—especially your kids—start waking up.

Set Realistic Goals

Setting unrealistic goals is a recipe for disaster, both when trying to lose weight and in the rest of life too! How many times have you set yourself up for disappointment by expecting something “amazing” when “pretty good” would have been great?

There’s nothing worse than setting unrealistic goals.

It achieves nothing but slow you down and hinder your progress.

Not cool!

Action Step

Get your head out of the clouds and set weight loss goals based on reality.

With small, achievable, benchmarks like losing a pound a week, you’ll be setting yourself up for success.

If you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door.

It’s a remarkable book that will teach you everything you need to know about the subject.

Build A Habit of Exercise

A valuable lesson I learned while reading The Power of Habit, is that, we’re defined by our habits.

We repeat 95 % of our physical and mental patterns from one day to the next.

This is a double-edged sword —after all, you can choose bad habits as easily as you can build healthy ones.

This couldn’t be more relevant when we’re talking about maintaining a stick habit like exercise.

The truth is, to make it a part of your lifestyle, you gonna need to turn it into a habit.

f you’re having trouble getting started, try taking up an engaging pastime like airsoft. Put on your airsoft gear and make physical activity fun!

Action Step

Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks.

Do whatever you can to keep the habit going strong.

Run, bike, swim, hit the gym, do yoga, or walk.

The more active you become, the stronger the exercise habit gets.

Dodge Injuries

Injury can stop you in your tracks, especially when you’re doing high impact exercise such as running.

That’s what happened once I started taking my training more seriously.

A stubborn case of Iliotibial band syndrome (ITBS) had set me back weeks (maybe months).

Had I known better, I’d saved myself droves of pain.

But, that’s life.

You live.

You make mistakes.

And, you learn (hopefully).

Action Step

Approach your exercise plan with a beginner’s mindset.

As a result, build up your training slowly and listen to your body.

Notice signs of trouble or pain, back off or call it a day.

Pain is a warning that you’re either pushing too hard or skimping on proper recovery.

Remember, slow and steady wins the weight-loss race.

Note: For more information about warding off injury for good, check out Dr. Jordan Metzl’s book Running Strong on Amazon.

Walk More

If you’re really out of shape or have a medical condition that makes high-impact exercise out of the question, then WALK.

Walking is a great low-impact exercise that can help you lose weight and get in shape.

Still skeptical?

Check the following research.

A Duke University study found that walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you shed more than 30 pounds in a year.

Quite impressive, isn’t it?

Action Step

Go for daily 45 minutes walks at a brisk pace.

Feel free to add a few jogging intervals whenever possible.

Want more challenge?

Build your jogging intervals until you’re running for 30 to 45 minutes at a relaxed pace.

Exercise at the Same Time Each Day

Regardless of your training schedule, working out at the same time, day in and day out can help build the exercise habit into your life.

Yes.Yes.

I hear you.

I just said that morning exercise is the best, but my claim isn’t written in stone (nor is it the word of God).

You get to choose what works the best for you.

You decide.

Action Step

Choose a specific time of day — I prefer 6 to 7 a.m.— and set it aside for daily exercise.

Then, keep exercising at the same time over and over again until it becomes second nature.

Keep Track of The Food You Eat

Keeping track of how many calories I consume every day has been, and still is, one of the best tools I’ve ever used to maintain a healthy weight.

Why?

Tracking your calorie intake helps shed light on the darker aspects of your eating habits and lets you see where you’re falling short.

Research shows that people who keep a food diary lose up to twice as much weight as those who don’t keep track of everything they eat and drink.

Action Step

Keep tabs on your daily eating habits, either by using a journal, keeping a food log, or using one of the many Smartphone apps.

Several of them are free.

Personally, I use a food journal just like this one I found on Amazon, but lots of people prefer the apps.

Different people, different strokes, as the saying goes.

Plan in Advance

According to Dutch researchers, planning your responses to hunger in advance can help you stay on track and shed the extra pounds faster.

People who wrote a list of “If this, then that” statements (“If I’m hungry at 10 a.m., then I’ll have a handful of nuts as a snack.”) shed more pounds than those who didn’t have an advance plan.

This is “preemptive dieting” at its best.

Action Step

Make a list of your hard times – instances when your diet takes the wrong turn.

For me, it’s the half hour right before lunch, or before going to bed when I’m dying for something sweet.

Once you’ve identified your weak points, come up with a healthy strategy.

My answer to my sweet tooth is to either drink plenty of water or have a handful of almonds or raisins.

Fill Up on Veggies

If you’re serious about reaching optimum health, vegetables should be a staple of your daily eating menu.

That’s the clichiest of all diet cliches, but it doesn’t make it less true.

The good greens score high in fiber, valuable nutrients, and water, all of which will help you shed weight without starving yourself to death.

On top of that, consuming a lot of veggies increases the amount of fiber in your diet, which helps you feel full longer.

Action Step

Stock your kitchen with all kinds of vegetables.

The more colorful your selection, the better.

Here’s a list of 11 superfoods you need for maximum fitness and health.

Fill Half Your Plate with Vegetables

The importance of veggies is a no-brainer.

However, when it comes to eating more, most people fall short.

That’s where the next neat trick comes in handy.

Action Step

Every time you serve yourself, serve the vegetables first, and make sure that at least half the plate is covered with vegetables.

Only when you’ve done this should you fill the other half with lean protein and whole grains.

Remove The Junk

One of the best ways to steer clear of junk food is to purge your kitchen (and house) of any food that’s not weight-loss friendly.

Don’t rely on willpower, as it’s always insufficient.

Action Step

Make sure to build your environment to support your goals of losing 25 pounds.

Rid your kitchen of any food that leads to weight gain.

No cake, no ice cream, and no food that’s high in sugars or processed ingredients.

Cook at Home

I know.

This one is tricky, especially if you’re not a good cook (or don’t cook at all).

But studies show that people are much more likely to eat more calories when eating out than when they have a meal at home.

Why it’s the case might you wonder?

Most restaurants serve portions that are much larger than the recommended healthy dietary guidelines.

The food is also loaded with sugars, sodium, refined grains, and other diet’s don’ts.

Action Step

Cook your meals at home, and you can save up to a thousand calories a day.

Doing so is also good for your wallet.

Serious about learning how to cook?

Then get your hands on “The 4-Hour Chef” By Tim Ferris.

Snack Smart

Unhealthy snacking is one of the leading culprits in weight gain.

Don’t get me wrong.

I’m not against snacking.

In fact, I’m a “devout snacker” myself.

You just have to do it the right way.

And that’s the healthy way.

By snacking the right way, you’ll end up shedding pounds instead of gaining them.

Smart snacking prevents the hunger pangs that lead to bingeing and other unhealthy eating habits.

Action Step

Keep plenty of healthy and natural food choices on hand.

Good choices include carrots, raisins, nuts, almonds, seeds and a limited amount of dried fruit.

The more natural, the better.

Make sure you don’t overdo it.

A handful is enough.

It’s a snack, not a meal, so be moderate.

Feel Real Hunger

Emotional eating—eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating.

And It often leads to weight gain.

Action Step

Only sit down to a meal when your stomach is rumbling.

Before you reach for food, ask yourself whether you’re doing it out of real hunger or if you’re trying to satisfy an emotional need.

Don’t Skip Breakfast

A lot of people assume that by skipping breakfast, they’re cutting their calorie intake and helping themselves lose more weight.

That would be easy, but it’s wrong! In fact, skipping breakfast is absolutely not a good practice.

Skipping breakfast makes you much more likely to binge later on, whether via unhealthy snacking or overeating at lunch.

Action Step

Stick to a daily healthy breakfast with plenty of protein—think eggs—and healthy fats.

Check these healthy recipes.

No Liquid Calories

If you want to lose weight, then Coke, soda, sweetened iced tea, and other sugary drinks have to go.

A typical 20-ounce soda packs roughly 250 empty calories and more than 70 grams of sugar depending on the brand.

What’s more, most specialty coffee drinks and smoothies pack between 300 and 500 calories.

Action Step

Stick to calorie-free drinks like water or hot tea with no added sugars.

If you need a bit more flavor, add a slice of lemon, lime, or cucumber, or a sprig of fresh mint.

Run on an Empty Stomach

When you exercise, your body uses its glycogen stores for energy.

Running on an empty stomach forces your body to use fat as its primary source of fuel, and that means faster weight loss.

Action Step

Wake up at least an hour earlier than normal, lace up your shoes, and go for a run before you eat breakfast.

You may initially find this hard to do, but you’ll find it’s worth the sweat.

For more tips on losing weight by running, read this post: Top 9 Weight Loss Rules For Runners.

Do Intervals

Long, steady-state cardio can help you burn fat and get in shape, but to speed up the process, try doing intervals.

These burn more fat than slow-to-moderate-intensity cardio training.

Intervals also raise your metabolism levels through the roof.

That means you’ll be burning calories at a higher rate for hours after your workout.

Action Step

Add a couple of interval running sessions to your training routine.

As a rule, space these workouts out with at least 48 hours of recovery to avoid injury and overtraining.

Start with 30-second sprints, followed by one minute of recovery time, then repeat the cycle 6 to 8 times.

Tabata protocol workouts are also a great way to do intervals.

Options include using pull sleds, jump ropes, and best of all, CrossFit WODs.

Here are six interval workouts to help you lose more fat.

Buddy Up

Did you know that people who exercise with a training buddy or in groups tend to work out harder and achieve more consistency?

That’s a good thing because in addition to increasing accountability and motivation, exercising with someone else can also boost training enjoyment.

I owe much of my training consistency and success to a host of training buddies and partners.

I’d have been a complete failure without their help.

Action Step

Ask your best friend, spouse, co-worker, or the guy (or gal) at the gym to be your training buddy.

There are also find plenty of opportunities on online forums, social media, and local sports clubs.

Don’t be shy.

Go Short

If you’re pressed for time, don’t skip your workout – just shorten it to a 15-minute session.

After all, a short workout is better than none.

One study from Southern Illinois University at Edwardsville found that people who lifted weights for 15 minutes a day three times a week boosted their metabolic rate.

They also stayed consistent with their training schedule 95 percent of the time.

Action Step

Do a quick workout instead of calling it a day.

And that’s the case whether you’re lifting weights, running a quick sprint session, or walking up and down the stairs for no more than 15 minutes, it will do your body good.

Chew Slowly

If you eat too fast, there’s a good chance you’re going to take in more than your body needs, research shows.

That’s because it takes roughly 20 minutes for your stomach to figure out that you’ve eaten enough.

Action Step

Take your time when having a meal.

Chew slowly and savor every morsel.

Use Smaller Plates

Plate sizes have changed drastically over the past hundred years.

That’s bad because studies show that the smaller the plate, the smaller the portion you’re likely to consume.

I’d go as far as to suggest that waists and plate sizes have increased proportionally to each other.

That ain’t ideal.

Opting for a smaller plate tricks your brain into believing you’re eating more, and this, in turn, makes you eat fewer calories.

Do this, and you’ll end up eating less and feeling fuller with the same amount of food.

That I can promise.

Action Step

Switch to smaller plates—anything in the 7 to 10-inch range —instead of plates 12 inches and above.

Choose smaller dishes, bowls, glasses, and silverware whenever it’s possible.

You’re going to consume at least 20 percent less and eliminate hundreds of unneeded calories each day.

Snack Before a Big Meal

If you’re worried about overeating at your next meal, a snack can come in handy.

By filling your stomach with a healthy snack choice, you take the edge off your hunger pangs and lower your risk of overeating.

Action Step

Grab an apple or any other fruit or vegetable that scores high in fiber and eat it before a meal.

Doing this will help you eat the right amount and keep you from overindulging.

Sit Down To Eat

Eating on the run is the signature move of busy people.

But daily errands, (whether they’re work or family related) should not be an excuse to indulge in mindless grazing.

Why should you avoid this?

Simple.

Doing so leads to overeating and bad food choices, as there’s no attention paid to what’s being consumed.

What’s more disturbing is that what we eat on the move tends to be “grab-n-go” food, which for the most part falls into the bad eating category.

Action Step

Take a seat when eating, and stop eating in cars, trains, buses, on the phone or while walking.

Make a healthy choice when a grab-n-go meal is your only option.

Good options include apples, healthy yogurt, and peanut butter.

Note: To take your eating to the next level, read Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food.

Drink Water

Research shows that drinking water before a meal can be a big help with weight loss and portion control.

What’s more?

Consuming water-rich foods like most vegetables and some fruits works too.

They help you feel fuller for longer.

This is vital for warding off unhealthy eating and cravings.

Action Step

Stay well hydrated throughout the day.

A smart, timely, measure is to drink at least one glass of water before a meal

Eat Natural, Real Food

I hate to sound like a broken record, but consuming highly-processed foods greatly contributes to weight gain.

That’s no secret.

When it comes to the foods you choose, get as close to nature as possible.

When you eat natural, unprocessed foods you’re giving your body more nutrients, which, in turn, will keep you well fed and feel full longer.

Action Step

Eat clean all the time.

This means opting for foods that are minimally processed.

Look for choices that are rich in nutrients.

Vegetables, fruit and healthy proteins like fish, chicken, and beans are all great options.

Eat Plenty Of Eggs

I think eggs are an eggs-ellent choice.

Here’s why:

Studies show that people who eat eggs on a regular basis lose more weight and have slimmer waistlines than those who don’t.

In fact, having eggs with breakfast has been shown to reduce hunger and food intake when compared to bagel-based breakfasts.

Eggs are full of lean, filling protein, and that’s not the end of the story.

They’re also high in choline, healthy fats, lecithin, and other key nutrients.

I can go on and on, but I think you get it.

Action Step

Add eggs to your meals—especially at breakfast.

Two to three whole eggs a day should be enough.

Have a Cheat Day

You shouldn’t expect perfection from yourself, especially when you’re tackling a challenging goal like weight loss.

I learned, the hard way, if you don’t have cheat days, you’ll eventually have cheat weeks.

We’re only human!

Action Step

Acknowledge your cravings.

Next, pick a time each week to let yourself satisfy them without compromising your overall resolution.

Mine is Saturday’s dinner.

Sunday evenings work best for a lot of people.

Relax your strict dietary rules and eat whatever you want.

Satisfy all your cravings and desires.

35. Make Your Diet Public

There’s nothing more humiliating than the prospect of public disapproval, so use it to your advantage.

Telling your spouse, friends, family members and co-workers about your diet goals makes you likely to get things done.

How?

Because doing so makes you more accountable for your progress (or lack thereof).

Action Step

Make your diet public by telling as many people as you can about the healthy choices you intend to make.

More specifically, broadcast your weight loss goals via social media websites like Facebook and Twitter.

I also strongly urge you to post “before and after” progress pictures as well as your daily eating menus and workouts.

This gives you the chance to write about some of your inner demons, frustrations, and problems.

It also helps you receive the much-needed support from your community.

Ease The Stress

Stress and weight issues go hand-in-hand, whether it’s physical or emotional stress.

When you’re emotionally stressed you succumb to the temptation of comfort foods, and when you’re physically stressed by not allowing yourself adequate recovery time, your body goes through a catabolic (break-down) phase.

That makes it harder to burn fat or add muscle mass.

Action Step

Add the right recovery strategies to your training program.

These include adequate sleep, a nutritious diet, and getting plenty of rest between each workout.

Also, learn how to better manage stress-triggers, especially relationship conflicts, work-related stress, and the notorious “grey-zones.” Why Zebras Don’t Get Ulcers is an excellent read that delves deeply into the devastating effects of stress.

Eliminate Distraction

We live in a world full of distractions.

Our attention is pulled in multiple directions at all times.

We can’t seem to stop ourselves from texting, chatting, and surfing the net.

That’s taking valuable time from our family, social and work obligations and opportunities.

According to research, our addiction to technology is also taking a toll on our waistlines.

Action Step

Declare distraction enemy number one.

At your next meal or workout, toss your phone away, turn off the TV and get your mind focused on the task at hand.

Use The Glycemic Index

Research shows that opting for a diet that’s low in carbs — not fat — works very well for losing weight and keeping off for good.

One handy tool I started using a while ago, and one that works like a charm, is the glycemic index.

This is a handy ranking tool to help you judge which foods should stay on your menu and which should go.

Foods that rank high on the Glycemic index — the ones with scores over 70 — are usually loaded with sugars and starch.

These include rice, potatoes, bread, pasta, flour-based foods, and most processed foods.

Foods that score high on sugar boost blood sugar level quickly.

How?

By triggering a signal that floods your body with insulin, which can lead to hunger pangs and other health issues.

Action Step

Avoid any food that ranks above 70 on the Glycemic Index.

Instead choose veggies and greens for the bulk of your menu.

Eat fruit in moderation.

Don’t Eat in Front of the TV

According to a study conducted by researchers at the University of Massachusetts.

People who eat while watching TV consume about 300 more calories than those who don’t.

Action Step

When you sit down to a meal, turn off the TV, push the phone to the side, and pay attention to the pleasures of eating.

Not only will you enjoy your food more, but also put you in tune with your satiety signal.

This alone could help cut at least 300 calories a day.

That’s always a good thing!

Add Protein to Every Meal

You probably know that protein is critical for muscle growth and proper workout recovery.

But what most dieters don’t know (or simply ignore) is that protein is also vital for weight loss.

Here’s why: protein slows down digestion, which helps you feel satiated longer.

It helps you prevent cravings, unhealthy snacking and overeating.

Action Step

Have protein at every meal, especially at breakfast.

Also, make sure to include it in your post-workout meal or snack.

Some of the healthiest sources of protein include eggs, fish, chicken and grass-fed beef.

Set a Kitchen Curfew For 12 Hours

If you’re like most people, the kitchen is where you have most of your meals (and snacks), and when you’re sitting in the kitchen for reasons other than a meal you’re more tempted to eat mindlessly.

According to a study conducted at the University of Texas, late night snacking boosts the total number of calories you take in.

By the same token, setting a kitchen curfew – a regularly scheduled time slot when you’re not allowed there —helps stop you from taking in hundreds of empty calories.

When you stop late-night snacking, you cut 300 or more calories a day.

That’s the equivalent of 30 pounds a year.

Action Step

After dinner is over and the washing and wiping are complete, declare your kitchen off-limits.

If you need a reminder, take a piece of masking tape and place it across your kitchen doorway.

Personalize Your Plan

Not all workouts are created equal, and neither are all diets.

That’s because no two people are alike.

We’re all different, and our bodies have their own response to the various diets and workout routines that are available.

This means that the weight loss program that worked for me or your best friend may not be the best thing for you.

As you’re making changes in your life, keep in mind that nothing works 100 percent of the time.

In most cases, you’re going to find the specific weight loss plan that works best for you—provided that you’re willing to be your own guinea pig.

Action Step

Develop a personalized program based on your fitness level, body type, personal affinities, and weight loss goals.

Step Away From The Scale

It’s vital that you weigh yourself on a regular basis, but relying on the scale as the ultimate measuring stick will only drive you insane.

In some cases, the scale can be a source of high stress and frustration.

Action Step

Weigh yourself once a week —no more than that — and keep in mind that the numbers you see there are not the words of God.

Instead, monitor your progress (or lack thereof) by taking before and after photos, and use a tape measure to gauge how replacing fat with muscle is improving your body.

Get Plenty of Sleep

Did you know that sleep deprivation can make you snack more and lead to overeating and weight gain?

According to researchers at the University of Chicago, subjects who got roughly 5 and half hours of shut-eye ate more snacks during the day than those who got a solid 7 hours.

I’m no sleep expert, but what I know for sure—and it’s not up for debate—is that a good night’s sleep is crucial to brain function, recovery, athletic performance, and optimum health.

Action Step

Optimize the time spent tucked under the sheets, aiming for at least 8 hours of high-quality, uninterrupted sleep every night.

No Alcohol

When it comes to fat loss, alcohol can be a significant hindrance.

Alcoholic drinks are jam-packed with sugars.

These achieve little but compromise your hard-earned fitness gains.

Action Step

Cut down on spirits.

Do you have to drink?

Sip slowly and switch to a club soda with lime after your first drink.

Every Once in a While, Reward Yourself

Have you hit a major milestone?

Whether it’s shedding 10 pounds or being able to run for 30 minutes, reward yourself for what you’ve accomplished.

By rewarding yourself, you’re making the weight loss process a victory, and continuously gives you something to look forward to.

This can help you become more consistent, and add some fun to your weight loss journey.

Action Step

When you’ve accomplished something notable, reward yourself with something you enjoy.

Whether it’s buying a new pair of running shoes, treating yourself to a manicure or a massage, going on a date.

Monitor Your Progress

You can’t improve on what you can’t measure.

This is true whether you’re running your own company or trying to shave off pounds.

Action Step

Be sure to gauge your weight loss progress—or lack thereof.

Track body measurements—especially around the waist.

Record body weight, body fat percentage, your exercise and workout plans, daily calorie intake and energy levels.

I use Bodyminder workout journal to keep track of my training program: I find it works well with my lifestyle.

But, all in all, it doesn’t matter which method you use as long as you’re recording your statistics on a regular basis.

Get The Support You Need

As noted earlier, the people you surround yourself with can have an enormous impact on your results.

Praise will encourage you to continue, while criticism can easily short circuit your willpower.

When you surround yourself with the wrong folks, you sabotage your self-confidence as well as your weight loss goals.

Anyone who does not support you and your fitness vision shouldn’t be a member of your “tribe.”

Action Step

Instead, surround yourself with like-minded people who understand what you’re going through, and who may also have similar fitness visions.

If you find it hard to get friends and/or family members to support your mission, sign up for a weight management course or participate in weekly support group meetings.

Be Your Own Coach

The most successful and motivated people in the world are self-driven and self-motivated.

They’ve learned to be their own best coach—especially when the odds are stacked against them.

There’s no doubt that outside help from family members, friends, and even health professionals is vital, but it’s even more important for you to tap into your inner coach.

In the end, you’re the one on the frontline, fighting every battle along the way.

No one is going to fight your battles for you.

Action Step

Take an in-depth look inside your heart and mind to find what motivates you the most.

It could be a vision of a healthier body, or being a role model for a child.

Maybe you just want to feel good about yourself.

Eliminate The All-Or-Nothing Mentality

Having an all-or-nothing mentality about weight loss will only lead to stress, unrealistic goals, and a painful crash and burn at the end.

People who fall into this trap quit at the first slip-up.

Action Step

Instead of losing sleep over mistakes or weak moments, look on the bright side: if you use your slip-up as an opportunity to assess what happened, learn from it, and make the right changes going forward, it will end up being a positive.

THAT’S IT!

A comprehensive guide to reaching your weight-loss goals.

I wish I’d had this handy guide before I started my own journey.

I hope it helps you on yours.

Please feel free to leave your comments and questions below In the meantime, thank you for reading my post.

David D.

Top 11 Weight Loss Rules For Runners

March 16, 2023November 12, 2014 by David Dack

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

Running & Weight Loss Results

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

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

The Fix

Running But Not Losing Weight Reason – 2 Bad Nutrition

The Solution

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

The Fix

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

The Fix

Running But Not Losing Weight Reason – 5 The Scale is Just One Piece of a Much Bigger Puzzle

The Fix

Running But Not Losing Weight Reason – 6 Unrealistic Weight Loss Expectations

Fix it

Running But Not Losing Weight Reason – 7 You Are Under Too Much Stress

The Solution

Running But Not Losing Weight Reason – 8 You’re Sleep Deprived

The Solution

Running But Not Losing Weight Reason – 9 You’re Losing Weight Without Realizing It

The Solution

Running But Not Losing Weight Reason – 10 You Have A Medical Condition

The Solution

New to Running? Start Here…

Find Your Big Why

Eat More Vegetables

3. Eat Protein At Every Meal

Plan Your Foods

Eat More Fiber

Cut the Bad Carbs

Eat Low GI Foods

Don’t Fear Fats

Consume Water-Rich Foods

Keep a Food Journal

Take Pictures of Your Food

Eat Five Times a Day

Try Intermittent Fasting

Fill Your Plate with Veggies First

Spice it Up

Cook with Coconut Oil

Have Breakfast

Eat Eggs for Breakfast

Have Barley for Breakfast

Watch the Salad Dressing

Eat Light at Night

Eat More Slowly

Chew Your Food

Sit Down to Eat

Mind your Portion Sizes

Use Smaller Plates

Change Your Plate Color

Turn Off the TV

Find a Healthy Meal You Love and Eat it Over and Over Again

Never Shop Hungry

Read the Labels

Make a Weekly Grocery List

Banish Emotional Eating

Say No to the Bread Basket

Banish Junk Food

Stock Up on Healthy Foods

Stop Drinking Soda

Reduce Your Alcohol Intake

Drink More Water

Drink Water Before a Meal

Drink Green Tea

Snack Smart

Don’t be a Perfectionist

Start Slowly

Start Running

Lift Weights

Go Swimming

Do Yoga Two Times Per Week

Shoot for 10,000+ Steps Every Day

Challenge Yourself

HIIT it Hard

Sprint It Out

Run Some Hills

Rope Training

Use Kettlebells

Stop Doing Crunches

Do Tempo Runs on the Treadmill