for Weight Loss - The Six Metabolism Boosting Weight Loss and Running
Tips You Need
Running Tips for Weight Loss, Weight Loss
and Running Tips
Have you turned to running as the ultimate answer
to weight loss?
But now you are questioning its effectiveness?
Let me help you further.
Running is one of the best ways to lose weight.
But you can't just run and expect to lose weight.
There is another important thing to
consider and that is your
diet. Keep eating more than your required
calorie intake in a day and your body won't be able to burn the extra
calories unless you work extra hard as well.
So, I know you want to learn about stuff like...
should I run fast or slow, should I run in the morning or at night,
etc. But you know, it does not matter that much how you run, when you
run, etc. It's all about making sure that you run and combine your
running with a proper diet.
So, on this page I'd like to talk more about diet/eating than running...
Running Tips for Weight Loss #1: Learn About the
During the day, going about your daily activities,
you use energy.
How much energy you use depends on what you do
during the day.
Eating provides your body with energy.
Again, how much energy you actually take in,
depends on what
you eat and how much.
Now, at the end of the day you have done one of
more energy than you
have taken in.
in more energy than
you have burned.
When you burn more
energy than you have taken in, your body needs to resort to burning the
fat in your body for extra energy.
This leads to weight loss.
Understanding the energy equation is the first part of your weight loss
It's not about bone density,
genetic factors and other
things. Sure, they can be contributing factors or they can make it
harder for you.
But in the end, it's all about how
much energy you burn and how much energy you take in.
And these are factors that are within your control: via exercise and
By the way, recommended for anyone wanting to lose weight: the Lose 10 Pounds mini-series.
Comes with free Fat Loss Jumpstart ebook!
Running Tips for Weight Loss #2: Determine Your
Daily Caloric Needs
Energy gets measured in calories or
kilojoules. It's just a unity of energy, like metres and
centimetres or inches and feet is how you measure distance. There are
to determine how much energy you need per day.
A general rule is that females need about 1,800
- 2,000 calories per day and males about 2,200 to 2,500
calories per day to stay at their current weight doing their normal
activities. A good tool is available on MyFitnessPal.com which is based
on your age and gender.
Now, in order to lose weight you need to create a
calorie deficit. You need to burn more than you take in.
You can do this by reducing the amount you eat or you can do this by
exercising, like running.
In order to lose between 1 lbs - 1 kg per
week you need to have a daily calorie deficit of about 500 calories.
So suppose your normal intake to stay at your current weight is 1,800
Then in order to lose 1 lbs - 1kg per week you
create a 500 calorie deficit per day.
You could do this by eating only 1,300 calories
per day (not a lot). Or you could reduce what you eat and do some
or likewise websites offer excellent tools
You can not only calculate your required daily intake to lose weight as
discussed before, but you can also use it to keep track of what you are
eating on a daily basis and what you are burning off via exercise.
It's a great tool to
use as you become very conscious of what
you are eating and what the impacts of that are on your daily total.
And I am not just telling you this. I have used the tool, so I know how
effective it is!
Running Tips for Weight Loss #3: Balance Carbs,
Protein and Fat
There are many different theories out there about
how much carbohydrates, protein and fat people need in their daily
diets. A range often advocated is 40% carbs, 30% protein, 30% fat, with
other sources making the carb-content a little higher (e.g.
50/25/25 or even 60/20/20).
In the end, you need to make sure you get a good
mix of everything inside of you. You need your carbs for pure, raw
energy, but protein and fat are important too. Protein helps in muscle
repair and fats help in digestion and
keeping you feeling full for longer.
Make sure you focus on so called "good
fats", the ones you find in nuts, avocados and olive oil
and not so much on the ones found in deep fried snacks. See more on
for Weight Loss #4: Stay Away From
Sugar intake is linked more and more to the
current increasing rate of obesity.
For decades and decades the main reason for
obesity has been believed
to be fatty foods.
However, sugar has got much of the same effects as
It increases the fatty acids in your
blood which we can refer to as "porridge in your
This can become the cause of stroke, heart disease and other cardio
And, contrary to fat, it bypasses some body alarm
So the body does not recognise it is full. The result? We keep
on eating and get fatter.
In the book Sweet Poison the
author provides a chilling picture of the influence of sugar in our
diets. Now, I already didn't eat candy or cookies, only by rare
exception. But now that I have read the book, I have banned all sugar
from my diet. That means:
No more candy or cookies (as
No more sugar in my coffee
No more fruit juices
No more more fruit spreads,
No sweet liqeurs
No soft drinks
No more sultanas, honey etc.
The only products with sugar I regularly eat are
fruits like apples, oranges and mandarins. Fruits contain a lot of
sugar. And they will cause an increase of the fatty acids in the blood,
but the fibre in fruit helps remove those fatty acids. You
don't get the same benefits from drinking fruit juice. Fruit
juice provides you with plenty of sugar, but hardly any fibre.
And there is no such thing as good sugar.
Many foods get marketed with "only natural sugar", or "no added sugar".
Read the label and work out how much sugar is in
More than 10 grams of sugar per 100 grams of
Then I would leave it on the shelf of the supermarket.
Running Tips for Weight Loss #5: Beware of
When you are running for weight loss,
be really careful with low-fat products.
"Low fat" usually means "more
Next time you go to the supermarket and you have
got a few minutes,
take the acid test.
Grab a "full fat" and "low fat" version of a product, e.g. peanut
butter and compare the sugar content.
For many products you will find that the "low fat" product does,
indeed, contain more sugar. In some way it is logical. To compensate
for that loss of fat, they need something else to keep the taste up.
So, just be aware of that "low fat" hype the next
time you are in the supermarket. Low fat does not necessarily mean
Running Tips for Weight Loss #6: Run/Walk
Starting to run, especially when you do have
significant weight to lose can be daunting and can be very
can you ever start to run when your heart is already racing after you
have only run a very short distance?
The trick is to start by doing a combination of
running and walking. Start off by just walking for 10 minutes. Then the
next day walk 9 minutes and run 1. Then the next time you walk 4,
run 1, walk 4, run 1. Etc. These are just examples, you
can do this in any way you like.
It will take a few weeks, but before you know it
you will be running 2 minutes non-stop, then 3 minutes non-stop etc.
On this site I have got a number of excellent
run/walk programs available. Oh, it's not just me calling them
excellent by the way. I
get weekly e-mails from users of the programs who tell me how happy
they are that they have been able to finish the programs!
Check them out here:
Follow these tips and you will find that
running for weight loss is more effective than it has ever been.
The key to achieving weight loss
by running is simple: it is not about running only, your nutrition
plays a vital part in this as well.
Even though you can be very disciplined with your
exercise, you should also be disciplined with your diet
to ensure successful weight loss.
I know, easier said than done, but keep on doing
what you have done so far, and you'll keep on getting what you have
It's time to make some changes and use these
running tips for weight loss to their full effect!
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