If you’re looking to lose the extra pounds and keep them off for good, running is the ideal approach. According to countless studies, running boosts metabolism levels through the roof, burns colossal amounts of calories, and can help you get into the best shape of your life. Nevertheless, if you fail to address your nutrition needs, running will be of no help.
Therefore, here are some of the best eating guidelines that can help you lose the weight without sacrificing energy and performance.
Now that you’re running regularly, keeping your body well fueled is vital both for weight loss and performance. Therefore, aim for three healthy meals and two small snacks, three to four hours apart. A 2010 Swedish study revealed that those who opted for more than three meals per day had lower body mass index and waist circumference, then those who ate less than three meals. Opting for this eating approach helps you keep overeating at bay while at the same time, provide your body with ample energy for the exercise.
Practice Long and Slow Eating
Speed eating and weight gain go hand in hand. In a study published in the Journal of the American Dietetic Association in 2011, researchers found a direct link between speeds of eating and body mass indexes. For each step up in speed (on a scale from one to five), BMI increased by 2.8 percent, meaning the faster you eat, the more likely you’re going to pile on the pounds. Therefore, make sure to eat slowly while eschewing distractions, such as TVs, computers and cell phones. Practice mindful eating.
What to Eat and What Not to Eat
A Harvard University study published in the New England Journal of Medicine revealed, after following about 121 000 men and women for two decades, the foods and drinks most and least linked with weigh gain. Here is a sniff.
Here are some of the foods you need to steer clear off:
– French fries. They are high in calories and saturated fat, thus increasing weight gain and the risk of certain heart diseases.
– Processed meats. Most are high in nitrates and saturated fat.
– Sugary drinks. A study from a University in Boston found that those who opted for sugary drinks had a higher risk of obesity and a lower intake of fiber.
– Declare your home a free-decadent food zone. Don’t bring such food into your home.
On the other hand, make sure to get plenty of:
– Real foods. The more natural, the better.
– Eat plenty of vegetable and keep your fruit intake moderate.
– Nuts. Full with unsaturated fats and help you feel full for longer.
– Protein. Not only it boosts muscle growth and recovery, it can also help you keep hunger pangs at bay, thus avoid overeating.
– Whole grains. Jam-packed with Vitamin B and fiber.
The next step is about putting into action the above eating principle. See, success is a matter of speed of implementation. The faster you implement a new learning, the better results you’re going to get. Start with one change a time and build on it. Rome was not built in a day; neither are your eating habits.