Weight Loss Running For Beginners - 6 Keys to Permanent Fat Loss

  Running on a consistent basis is key for longer term weight loss success. But to keep performance levels soaring high, you need to make sure your diet is providing the crucial fuel to keep your health in-check and boost your running experience.

 As a result, if you're looking to keep those pounds off for good without sacrificing energy and performance, here are some practical and super-effective diet guidelines that can help.

Eat Regular Meals

 To keep your energy levels constant throughout the day, you need to establish a regular eating pattern. Skipping meals won't accelerate your weight loss result; right on the contrary, doing so will leave you feeling fatigued, dizzy and more likely to overeat on your next meal. Therefore, make sure to eat your breakfast, and to consume four to five small meals, 4-5 hours apart.

Eat At the Right Time

 When it comes to keeping your body well fueled on the run, timing is critical. Pre-run meals should be consumed two to three hours prior to the workout. Doing so gives your digestive system ample time to assimilate and take in the energy. During the recovery window - the hour following a run - you need to replenish your energy tanks and boost muscle repair. According to research, taking carbohydrates and protein together yields greater recovery results.

Shed Weight with Protein

 As you know, protein is critical for muscle repair and proper recovery, but it can also help you suppress appetite by keeping hunger pangs at bay. Researchers at the Cambridge University and The University of Sydney found that people who ate a daily diet comprising of fifteen percent protein consumed less calories protein - 1036 fewer calories over four days - than those whose diet is ten percent.

Ditch the Low-calorie Drinks

 Low-calorie drinks are popular but don't let the label fool you. Research from Yale University found that diet drinks can actually hinder weight loss by making you crave sugary foods. These drinks are usually full with artificial sweeteners, such as aspartame and saccharin, which boost blood sugar levels thus increasing your desire for unhealthy snacking and the likelihood of overeating.

Banish the Booze

 You may like your beer, but in excess it can wreak havoc on your weight loss and training performance. According to a Swedish study published in the journal Obesity, consuming alcohol boosts cortisol levels and diminishes testosterone in men, thus leading to an accumulation of abdominal fat. Not only that, researchers at the University of Helsinki found that alcohol hinders post-workout recovery by cutting the delivery of fatty acids and carbohydrates for the body.

 Make It Consistent

 Though the above eating guidelines can help you lose the pounds for good, what makes the difference is consistent action. In other words, you need to implement what you've just learned on a regular basis - at least up to the point where you start getting the desired results. To be consistent with your running weight loss program, you need to take small steps, think baby steps. Seek incremental progress, not perfection, as the famous alcoholic anonymous saying goes.