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Running Your Way To Weight Loss – The Right Way – Longevity LIVE

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Running is one of the most vigorous exercises that will definitely get your heart rate going. It is a great way to burn calories, consequently resulting in weight loss. Furthermore, it is inexpensive, since all you need are the right gear. However, it has to be done right in order for you to achieve a goal such as weight loss. Therefore, there are some things you need to take into consideration, such as:

Your diet

If you are trying to lose weight, focusing all your energy on just running won’t cut it. Healthy eating is an important aspect that should absolutely be incorporated into your weight loss plan. The only way you will lose weight is if you manage to burn more calories than you consume. If you ignore your diet, you could even end up gaining weight even with regular runs.

After runs, you will realize that your appetite is increased due to the calories you just burnt. Eating something sweet or a meal loaded with carbs to compensate might be tempting, but indulging will only serve to defeat the whole purpose of running to lose weight.

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To curb your appetite, eat high-quality foods that are low in calories and high in nutrients. Instead of turning to junk food to reward yourself after a run, try eating lean proteins, seeds, nuts, fruits, vegetables, and healthy oils such as olive oil to fill up. Avoid foods such as sweets and sugary beverages, fried foods, and refined foods. Opt to eat small portions frequently during the day so that you feel full for longer. Once in a while, you can reward yourself with your favorite dessert, but generally, keep your indulgences in check if you are serious about losing weight.

As you make adjustments to your diet, try not to underfeed or follow diet plans that leave you feeling weak for days on end. Your body may interpret this as starvation, consequently slowing down your metabolism rate to conserve energy. In the end, you will be actually doing more harm than good.

Know your limits

Do not push yourself too hard, especially if you are new to the whole running experience. You might think that training for a marathon just as you are starting out is a good way to go, but this will only end up in you getting injured. Start out with jogging over a short distance. As you get accustomed to the running, increase your intensity, as well as the distance over which you run. Eventually, you will move past the point in which running is uncomfortable, and true enjoyment sets in. By this point, running will be second nature, and the famed runner’s high could be a reality for you. Just remember to take your time and slowly build up to this point.

woman doing bicep curls

Incorporate strength training into your running routine

Exercising to lose weight by exclusively running might not be enough to get you to your desired weight goal. Seriously consider adding resistance training exercises to help you lose weight even more effectively. If you have access to a gym, some of the resistance exercises you can do include lifting free weights, using suspension equipment, and exercising on weight machines. At home, work out by doing exercises such as pushups, sit-ups, lunges, and squats. To recover from strength training, eat some healthy proteins, as per your newly formulated diet plan.

Come up with a running schedule and stick to it

It is important to come up with a running routine that you can follow in order to achieve your weight loss goal. Create some time in your busy schedule that you can fully dedicate to running. This might be early in the morning for one person or nighttime for another. Once you settle on a particular schedule, try as much as possible to stick to it in order to develop a consistent running habit.

feet with running shoes

Get the right running shoes

Many people tend to overlook the importance of the right shoes. Run your way to weight loss in comfortable shoes that offer arch support and midsole foot cushioning. Arch support is important for runners who have flat feet, but even those with high arches can benefit greatly. Midsole foot cushioning is paramount in alleviating the stress that is usually placed on the toes, heel, and ankles during a run. With the right running shoes, you can avoid injuries and significantly improve your experience.

Last word

Running your way to weight loss is possible. However, to achieve your desired weight and running goals, you need to be sensible and follow these few simple guidelines.

The Author

Elliot Rhodes

Elliot Rhodes

Elliot Rhodes is a young ambitious guy who has been researching self-development for the past two years and is now off traveling the world. He is also a marathon runner. His mission is to inspire others to live their dreams and be the person to whom they say; “Because of you, I never gave up.

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Diet Plans

Lisa Riley weight loss: Emmerdale star shed a staggering 12st with this diet plan – Express

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Lisa Riley is an actress and presenter who played the role of Mandy Dingle in Emmerdale between 1995 and 2001, and again in 2019.  She has also appeared on television as a panelist on the ITV show, Loose Women.  Recently, fans have noticed Lisa go through a huge weight loss transformation where she has lost a remarkable 12st.  Lisa has also slimmed down by seven dress sizes, but how did she lose the weight?

The actress revealed she slimmed down waistline and opened up to share tips on how others can do the same.

Speaking to the Mirror, Lisa explained how slimmers can stay on top of their goals and get back on track after a set back.

She said: “Everyone is bound to have little blips along the way, but don’t see that as failure and a signal to give up – just draw a line under it and move on.”

Lisa revealed she likes to start her day with a cup of hot water and lemon and binned all junk food from her cupboards when trying to lose weight.

She also used portion control to help her slim down from a size 28 to a trim size 12.

Lisa told the Mirror: “I had made myself fat by gorging on bread, crisps, crumpets and red wine.

“Once I accepted responsibility for my health, weight and lifestyle it made it easier to take control. You don’t have to have starter, main and pudding.

“If you are doing that you are eating too much.”

The soap star has also used her Instagram profile to give fans an insight into how she has stayed in shape.

Posting a picture of her before and after losing weight on Instagram, she revealed cutting out alcohol also helped her achieve her slim figure.

She posted: “Making this my lifestyle at least five days a week.

“I watch what I eat day in day out, STILL not a drop of alcohol in nearly four years. THIS IS CHANGE OF LIFE…..not a diet.”

The star also uses her Instagram account to post pictures of her healthy meals to give fans a glimpse of what she eats day-to-day.

Lisa revealed she exercises for a minimum of 30-minutes every day and has started eating meals out of a bowl to help with portion control.

The Emmerdale star released her diet book, Honesty Diet, and one woman recently lost 1st 6lb following the plan for 28-days.

Slimmer Claire documented her weight loss on ITV’s Save Money: Lose Weight and showed how Lisa’s plan helped her slim down from 18st 8lb to 17st 2lb in just four weeks. 

For those hoping to slim down, picking up this book could be a good place to start, and there are also other diet plans available.

Dieters can lose up to 10lb in one week by following the low-carb high-fat ketogenic diet plan. 

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The Optavia Diet Ranked High for Fast Weight Loss—Here's What You Need to Know About It – Health.com

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What Is the Optavia Diet, and Can It Help You Lose Weight? – Health

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The Keto Diet Has Swept Social Media And That's A Good Thing – Forbes

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Ketogenic diet.

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Social media has become a prime avenue for healthcare content and advice, especially among millennials. Dieting and nutrition, in particular, are among the top trending subjects. In fact, a recent survey of 1300 dietitians conducted by the Pollock Communications Network and Today’s Dietitian showed that the keto diet is now the most popular among consumers. This should come as no surprise considering the level of buzz around it online. It’s been adopted and promoted by celebrities including LeBron James, Tim Tebow, Halle Berry and Kourtney Kardashian. Keto diet is on the rise among the rest of us as well.

So is it as healthy and beneficial as most of us think? Below is a deep dive on the matter.

What is keto?

Keto or the ketogenic diet emphasizes an abundance of healthy fats, a proper amount of protein and low carbs, according to Dr. Eric Berg, a renowned keto expert. It was initially created to help people with epilepsy control their symptoms. Keto has also been determined to be a great option for people with type 2 diabetes. Today, many people use the diet for weight loss and as part of their overall fitness plans.

“Keto works by helping dieters move their bodies into a state of ketosis. This is a natural, metabolic process that occurs when the body doesn’t have glucose to burn for energy. Instead, it consumes its own fat stores,” said Dr. Berg.

What are the benefits of keto?

The keto diet is popular for good reason. People who follow it are often very pleasantly surprised by the results they get. This includes:

  • Better skin: Studies have shown that keto stabilizes blood sugar and improves gut bacteria. This can reduce acne and other skin problems.
  • Improved heart health: Diets in healthy fats are high in the fatty acids needed for improved heart health.
  • Seizure reduction: People who have epilepsy are often instructed to follow this high fat diet. By maintaining a state of ketosis, they can reduce the frequency of their seizures.
  • Weight loss: This is probably the key reason for keto’s popularity. Simply put, your body works harder to burn fat as fuel than glucose. This leads to faster weight loss for many.
  • Satiety: Because the keto diet emphasizes fats and proteins, it’s a very satisfying diet. Followers feel fuller longer and many of the foods that fall within the diet’s guidelines are quite tasty and indulgent.
  • Reduced cancer risk: A recent study indicates that the ketogenic diet can complement traditional cancer treatments to help patients obtain better end results.
  • Better cognitive function: This is an area where more study is required, but it appears as if the keto diet may have beneficial or preventative effects on Alzheimer’s and Parkinson’s disease. It may also lead to improved cognitive function and better alertness.
  • Blood sugar regulation: This high fat, low carb diet has proven time and time again to benefit people with type 2 diabetes.

Dr. Berg adds that “When used correctly, the ketogenic diet can be used as a tool for people who want to optimize their health. I’ve witnessed patients lose weight, enjoy higher energy levels and eliminate many health problems. Combined with exercise and healthy eating patterns, keto is truly life changing.”

Most recently, the keto diet also gained the attention of health officials in the United States. They will be updating national dietary guidelines in 2020 to include low carb diets like keto.

Are there any drawbacks that stay behind the scenes?

There are potential issues with any diet or lifestyle that are less popularized on social media. Keto can cause some complications in people who have type 1 diabetes. It’s also not recommended for individuals with eating disorders, unless advised by their Doctor. However, the Keto Diet can benefit women with Hormonal issues, including Polycystic Ovarian Syndrome.

With keto, the primary concern is one of education. “Before they take on this diet, it’s imperative that people understand exactly how keto works,” said Dr. Berg. “They must learn how to maintain a healthy diet within the plan that meets their nutritional needs. Any healthy diet plan will include exercise, eating the right amount of food and making other lifestyle changes. Many of the negative outcomes people attribute to keto are actually a result of misunderstanding the principles of the diet itself.”

The ketogenic diet represents a shift from decades of traditional dietary advice. So many people are regaining their health, maintaining healthy weight and getting relief from chronic health problems. It’s clear that this is no longer a fad diet and it’s finally getting the attention it deserves.

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