Regular runners shouldn’t gorge on food, thinking their running would take care of the extra calories. They still need to burn more calories than they consume, to lose weight. So, if you are a runner looking to lose weight, read the following tips to gain more information.
- It is a fact that to lose 10 pounds in a year, one should eat 100 calories less each day. However, you should be careful about cutting down too much calories from your daily diet. This would deprive you of energy and can increase hunger, which could make you splurge on high-calorie food items.
- Never miss breakfast. Eat it within a couple of hours of getting up from bed.
- Eat a hearty breakfast. Fit in some of your dinner calories into your breakfast. In fact, you should eat breakfast like a king, and dinner like a pauper.
- Never allow yourself to become hungry. Eat a meal every four to five hours. If you run in the morning, split your breakfast before and after your run. Eat a banana before your run. After the run, finish the breakfast.
- Include the following categories in your diet: vegetables, fruits, whole grains, cereals, breads, low-fat soy and dairy, lean meats, nuts and fish. Grains, cereals and breads should be the basic items in a meal. Add proteins for extra benefit.
- Try to lose weight gradually. If you try to drop your weight too quickly, you are likely to put it back (with added interest as well).
- Liquid calories can add up, leading to weight gain. Therefore, limit the alcohol, coffee and sports drinks, smoothies, juices and sodas you drink each day.
- Do not eat too much processed foods, as they have less fiber and do not fill you up. Eat more vegetables, fruits and whole grains for health benefits.
- If you are a glutton for fast food, check restaurant websites for nutritional information. Avoid food items described by words such as “crispy”, “fried” and “special sauce”. These are bound to be rich in calories.
- Do not consume too much sports drinks or too many energy bars while running. These can add up, nullifying the benefits of running. Consume them strictly as per requirement.
