One of the main reasons people take up
running is to lose weight. Running is an excellent choice as it provides the
aerobic exercise to light the fires that burn fat and calories.
Once the commitment is made to lose
weight, many people may over do the tactics.
They often combine their running schedules with diet programs that
include counting calories or assigning "points" or percentages to
carbohydrate, fat and protein consumption.
That is a dangerous combination that will usually lead to failure.
According to
Active.com’s Jason Fitzgerald, soon after many runners start these diets, their
running takes a nosedive: plummeting energy levels, decreased performance and a
constant feeling of sluggishness. Dieting almost always goes hand in hand with
a reduction in calories and, very often, carbohydrates—the body's preferred
fuel source for running. This leaves runners struggling to feel and perform at
their best.
Restricting calories, especially the ones your body
needs for aerobic performance while training can cause slower recovery from
long runs or hard workouts. You also may not be able to finish your most
challenging workouts, and your ability to handle a higher workload will be cut
dramatically. It can also lead to mental and physical fatigue.
If your goal is to utilize running as a means to lose
weight, traditional dieting is a bad idea. So how do you lose weight when
adopting an exercise program? Here are some guidelines to follow that will help
you lose weight while still getting the fuel you need to train well. Instead of focusing on calories or specific amounts
of carbs, fat and protein, follow these guidelines to help you shed pounds and
feel great on your runs.
Avoid extra sugar. Even though carbohydrates are your preferred
fuel source, most runners consume way too much simple sugar and processed carbs
every day. If you're struggling with weight issues, excess carbohydrates in
your diet could be the issue.
Limit dessert foods, sports drinks (except
immediately after a long run or hard work out) or soda, and carb-heavy foods
that offer limited nutrition like crackers, white bread, white pasta (go with
whole wheat) and plain bagels.
Eat fruits and vegetables. The vast majority of Americans don't get the
recommended number of servings per day. These foods are the most nutrient-dense
foods you can eat.
Always include vegetables with your dinner each night as the benefits are
substantial.
Focus on "real"
food. Eat nutrient-dense foods and limit your intake of processed foods. Real
foods are minimally processed with as few ingredients as possible and include
high-quality cuts of meat, vegetables, fruit, beans, nuts and whole grains like
wild rice and quinoa.
Use food strategically. Many runners carbo-loading constantly, but the ideal runner's diet plan is more strategic. Use carb-heavy meals
strategically a day or two before big workouts, and eat fewer carbs if you're
running less.
If you're feeling sluggish or slightly over-trained—symptoms include
fatigue, soreness, poor performance in your workouts or lethargy—recognize that
you might just be under-eating. Food is fuel. Try cooking a few healthy, hearty
meals and eating a little more than usual. Combined with a few good nights of
sleep, you could be back on track in just a few days.
HERE’S TO
BEING FIT FOR LIFE!
Chris is a Certified Personal Trainer and
exercise and endurance enthusiast. He
competes yearly in numerous running races, marathons, ultra marathons,
triathlons and other endurance events.