Weight Loss Running

Running But Not Losing Weight? Here Are The 10 Reasons

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runner trying to lose weight but he keeps gaining pounds

Why can’t I lose weight while running?

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

Running & Weight Loss Results

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

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

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

In other words, running does help you lose weight.

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

This is a hard one to swallow…

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

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

My Story

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

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

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

The irony, I know.

This frustrated the hell out of me.

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

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

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

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

So are you excited? Then here we go…

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

runner Gaining Weight While Running

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

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

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

How does that happen?

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

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

The Fix

The only thing you need to here is: Patience.

That’s it.

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

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

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

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

Running But Not Losing Weight Reason – 2 Bad Nutrition

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

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

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

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

What’s more?

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

The Solution

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

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

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

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

The fewer the ingredients on the label, the better.

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

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

Here’s the full guide.

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

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

Additional resource – Clean keto food list for beginners

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

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

But that’s not the whole story.

Overtraining also has an impact on your weight loss vision.

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

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

The Fix

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

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

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

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

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

What’s gives?

The reason is actually quite simple.

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

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

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

The Fix

Be consistent.

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

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

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

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

Also, incorporate a couple of cross training sessions to your training program to keep you consistent and speed up your fitness gains.

Spinning, Yoga, weight training, and swimming are some of the best options.

What’s more? If you are not into cross training, then I recommend that you find smart and practical ways to add more physical activity into your daily routine.

Here are a few things to consider:

  • Stand more.
  • Play with the kids.
  • Get a stand-up work desk.
  • Play sports with the kids.
  • Exercise the dog.
  • The list is almost endless.

Just get out there and be as active as possible.

Additional link – Slow running vs fast running for weight loss

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

“The scale is a bastard trickster” as I like to say.

If truth be told, the scale might not be your best friend when it comes to keeping track of your weight loss progress—or lack thereof.

Why?

Well, it’s really simple.

Body weight tends to rise and fall by a few pounds from one day to the next.

This fluctuation depends, mainly, on hormones activity, the foods you are eating, dehydration level, etc…and when you hang your hopes on the scale, then you are actually setting yourself a vicious cycle of ups and downs.

So please, please remember this: the numbers on the scale do not tell the whole story.

The Fix

The best advice I can give you when it comes to tracking weight loss the right way is to use a variety of measurement.

As I have already stated, you need to opt for other ways than the scale to measure your progress.

Try some of these ways to measure your progress:

  • Measure your body fat percentage once per month.
  • Measure your waist circumference.
  • Keep tabs on how well your clothes fit. Try on the same pair shirts or jeans every four to six weeks, and look for the subtle differences.
  • Take before and after pictures on a monthly basis.
  • Keep tabs on your emotional states and energy levels. Are you sleeping better? Do you have more energy? Are you feeling less stressed? Do you feel more alive? Etc.
  • Keep tabs on your athletic performance. Is your athletic performance improving? How much you can you run? How long can you run? How fast can you run? Take these fitness tests on every six to eight weeks to see how your fitness level stacks up to the average Joe.

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

I hate to break it to you, but weight loss is not something that happens overnight.

In reality, and contrary to popular belief, weight loss is a much slower process than the majority of people want it to be.

Don’t get me wrong.

Overnight success stories do happen.

In fact, it is even possible to lose a bunch of weight fast in the first few weeks of a weight loss resolution, but the truth is, this cannot be sustained.

And according to research, this is not the healthiest thing to do.

Therefore, if you are struggling with the scale, one reason might be that you just haven’t given it enough time.

And that’s it.

Additional Resource – Here’s how to much to run to lose weight

Fix it

Stop looking for short-term results.

Weight loss is more of a marathon, not a sprint.

Slow and steady wins the weight loss race…

Yeah, that’s easier said than done.

Here is your action plan:

Aim for no more one pound per week—that’s roughly 3500 calories.

As a rule of thumb, you should, ideally, shoot for a 300 to 500 calorie deficit a day if you are serious about shedding weight the healthy and sustainable way.

Give the process time, and with enough persistence and flexibility on your part, you’ll achieve what you are after.

Just keep in mind that everybody is different and responds differently to training routines and diet habits.

No suit fits all.

That’s the beauty of life.

And in the end, it pays for the long term to start accepting your body the way it is.

I hate to break it to you, but not everyone can look like a fitness model—no matter how entitled you feel and regardless of what the latest fitness magazine covers promise—we are all different.

The truth is, most of the fitness magazine covers and the fit-inspiration are often embellished and enhanced using special software—no one actually looks like that in real life (thank you Photoshop), and you shouldn’t be hard on yourself since you are not meeting any particular standard.

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

Plenty of research has revealed that stress and weight gain go hand in hand.

Not convinced? Check the following studies:

Research 1

Research 2

Research 3

Research 4

Research 5

Chronic stress can contribute to a host of health issues, including:

Elevated cortisol. Not only does this mess up your hunger hormone, but also cause extra belly fat storage.

Cravings. Research shows that we’re more likely to reach for ‘comfort foods’ that are rich in sugar and fat when we’re stressed.

Skipping Runs.  When you feel like the world of the world is on your shoulders, it’s easy to put your run on the backburner in favor of a delicious waffle or a beer.

The Solution

Take a few minutes throughout your day to consciously check in with yourself and reduce your stress level.

Don’t take my word for it.

Research published in the journal Eating Behaviors revealed that regular meditation could help tame binge eating and decrease emotional eating.

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

Making time for your morning runs can mean less time for sleep, but it’s vital to get enough between the sheets hours if you’re trying to lose weight.

Why it’s the case?

Plenty of research has found that poor sleep to be one of the most common risk factors for obesity.

Here are a few:

Study 1

A study out of the University of Chicago found that sleep-deprived subjects opted for foods with twice as many carbs and fats as those who had enough sleep.

Study 2

One Mayo Clinic research found that sleep deprived subjects consume an average of 500 extra calories a day.

Study 3

Research out of the American Journal of Clinical Nutrition found that sleep deprivation can increase the chances of late-night snacking and unhealthy food decisions.

Study 4

Research proposes that lack of sleep may lower your resting metabolic rate, which is the rate at which your body burns calories when at rest.

In other words, by skipping on sleep, your body is cooking up a perfect recipe for weight gain.

The reasons sleep affects your weight are manifold. These include :

  • Sleep deprivation can boost both insulin and leptin levels, resulting in the body becoming desensitized to their response.
  • You’re more likely to get takeout for dinner then hit the bed late because you feel uncomfortably full.
  • When tired following a bad night, you may choose to skip your workout or simply do less, burning fewer calories.
  • Being tired and moody the next day sets your brain up to make bad food decision, research shows.

The Solution

Get at least seven to eight hours of quality sleep every day. That may require you to change your schedule around a bit, but it’s worth the effort.

Improve your sleep quality by doing the following:

  • Build the habit of napping –30 minutes max—every
  • Try different bedtime schedules and see which one works best for you. For example, go to bed at 11 pm so you can wake up at 7 am.
  • Go to bed and wake up at the same time, including weekends
  • Reduce distraction and light exposure in the few hours leading to bedtime
  • Avoid stimulates such as caffeine or nicotine for three hours before bed.

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

If you’ve been training hard lately and suddenly see the number on the scale go up, don’t panic.

The stats on the scale provide one variable, your absolute weight, which isn’t always the more reliable judge of what’s happening in (and to) your body.

By stepping on the scale day in day out, you’re simply measuring everyday fluctuations in your hydration levels and other trivial weight metrics.

What’s more?

Muscle gain can also be a culprit.

Sure, pounding the pavement doesn’t create a lot of bulk, but it does allow you to increase muscle mass, especially in your lower body.

In fact, if you’re running consistently enough to develop telltale running calves and quads, then you gained some muscle.

And since muscle weight more than fat, you might not see the scale move to the direction you desire, or you could put on a few pounds.

This is especially the case if you pick up training for the first time and/or are close to your ideal weight.

The Solution

Don’t jump on the scale every day.

It’s not unheard of for body weight to go up and down by a few pounds throughout the day.

Instead look for gradual, yet consistent, changes in your weight every three to four weeks.

To remove ups and downs from external factors form the equation, build the habit of weighing yourself at the same time of day and same day.

And make sure to do it first thing in the morning, before eating or getting dressed.

Use other measurements other than the scale to keep track of your progress.

  • Measure your waist circumference
  • Measure your body weight percentage.
  • Get your body composition analyzed
  • Track your body fat percentage.

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

Maybe you’re not losing weight, despite running regularly and eating well, is because you have got an underlying health condition.

A host of medical conditions can hinder weight loss or cause weight gain. Among them are:

Cushing’s syndrome. Occurs when your adrenal glands release too much cortisol, resulting in the buildup of fat in your abdomen, upper back, and face.

Hypothyroidism. Happens when your thyroid is underactive, resulting in a limited production of the thyroid hormone, which is key for burning stored fat.

Polycystic over syndrome. Or PCOS, this condition is caused by a hormonal imbalance, affecting more than 5 million women in the US alone.

Insulin resistance. Or hyperinsulinemia, this is the umbrella term for host health issues thought to be rooted in insulin resistance.

Depression. You’re more likely to turn into eating to ease your emotional issues.

Some antidepressant medications (SSRIs) can also cause weight gain.

The Solution

Regardless of your exercise, diet, or lifestyle habits, if you’re piling up the pounds and don’t know why, consult with your doctor to rule out a medical issue as the cause.

Although you might feel tempted to give up, don’t. Most of these medical problems can be solved.

Conclusion

If you’re having trouble losing the pounds while running, you need to get real get back to basics—most of which I shared with you today (as well as this previous post).

It’s not only important to pay attention to what you’re putting in your mouth, but also how much sleep you’re getting, your stress level, your training intensity, and the fact that you might have medical issues that are sabotaging your weight loss efforts.

I know it’s hard to keep track off, but it’s worth the effort.

Just remember to take action, start small, and build these healthy habits gradually.

Then it’s just a question of time.

Losing weight is a messy business, especially when you’re a fat runner.  There are no shortcuts nor silver bullets—and it requires hard and persistent work to see results—the type of result that works for the long term.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

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.

How to lose 25 Pounds As Fast As Possible

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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.

  1. 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.

  1. 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!

  1. 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

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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!

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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

by
lose weight while running

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.
couple running trying to lose weight

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