Long Term Weight Loss-Fad diets Not The Answer

It is actually pretty easy to lose weight, but the hard part is keeping it off. Long term weight loss may seem impossible, but it can be done if you stick to a few basic guidelines. Imagine how great you will feel when you are able to take off weight and keep it off. No more roller coaster dieting. Hooray!

Fad diets can and do work, but they are designed to only work on a short term basis. The reason for this is simple: if they worked on a long term basis, then there wouldn't be anybody left to buy the next fad diet when it came along. That's not to say that there is some vast conspiracy, however, it is clear that it is in their best interests to make fad diets work for only a short time (if at all).

If you are serious about losing weight and keeping it off for good, then here are a few things you can do:

1. Skip the fad diets. Yes, fad diets sound awesome, and some of them do work for a while, but they are not designed to give you lasting weight loss. Instead, follow a weight loss plan that takes a sensible approach and focuses on changing habits as opposed to relying on cheap gimmicks. To put it simply: think habits, not gimmicks.

2. Eat a variety of food. Trying to restrict the foods you eat, especially if they are the foods you love, will only make you want to quit your diet. Sure, your willpower may be able to carry you through a tough spot or two, but chances are that you will eventually give into temptation. However, if you eat a variety of foods, then temptation won't have a chance to get a foothold, and that means you will have any easier time losing weight.

3. Moderation is the key. As you have already seen, you can eat the foods you love and still lose weight; however, you can't gorge yourself on doughnuts and double cheeseburgers without gaining weight. Remember, we are talking about moderation here, and that works both ways. You shouldn't eat heaping piles of junk food, just as you shouldn't avoid whole groups of foods or eat tiny portions that are unsatisfying.

4. Support. Surrounding yourself with people that are genuinely interested in your health will be a great help to permanently keeping off the weight. Be careful here, as some friends and family will be jealous and may try to sabotage your efforts. Do your best to not let them get to you, and associate more with the people who really care.

5. Lose weight at a steady pace. There are plenty of diets that promise the ability to lose 5, 10 or even 20 pounds in as little as one to two weeks. However, it is far better to lose 1 or 2 pounds per week, every week, than it is to lose 20 pounds in two weeks, only to gain it all back later. By pacing yourself you will be more likely to stick with your plan, and that's vital to long term weight loss.

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Three Day Diet Info

It's amazing that anybody can lose weight at all. There is so much conflicting information that it's next to impossible to determine what's true and what isn't. One day they say carbs are bad, and then the next day they say you should eat them; and that's only one example. That would explain why so many people are looking for 3 Day Diet info. They are trying to figure out if such diets really live up to their claims. Not to worry, we will cover what you need to know.

The first thing you need to know is that there is no single 3 day diet. Any diet that lasts for only three days can get that label. The main idea is that you can lose weight, and do it in a short amount of time. However, not all three day diets are the same, and that means some will work better for you than others.

The next piece of 3 day diet info that you need is that they are quite strict. Almost all of them are very restrictive on what you are allowed to eat and also keep your calorie count quite low. Conventional wisdom states that you shouldn't lose more than one to two pounds per week to stay safe. However, many 3 day diets claim you can lose two to six pounds in three days; which is much more than the recommended safe amount.

What this adds up to is that 3 day diets should only be used as a short-term way of losing weight. Furthermore, because they are so restrictive, you must talk to your doctor before going on such a diet.

Okay, now that we have the warning out of the way, the next bit of 3 Day Diet info most people want to know is whether or not they work. As mentioned earlier, you could lose anywhere from two to six pounds in three days, but the catch is that you have to follow the diet to the letter. All 3 day diets are quite rigid in the foods you can eat, and they rarely allow any substitutions. So, it only makes sense that you look at several such diets to make sure you will be able to stick to it.

They aren't always the easiest diets to follow, but they are effective. The good news is that even though they aren't easy, they only last three days. It's a kind f give-and-take, and one that can help you slim down.

What this 3 Day Diet info comes down to is that they can be effective diets, but they should only be done on a short-term basis (and with your doctor's permission). Also, while they may be great for shedding pounds quickly, they are not designed to be a regular eating plan. So, if you want to try one, keep all of these things in mind...and don't forget to smile when you see the new and improved you!

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The Fat Smash Diet

The Fat Smash diet plan is a diet created by Ian Smith and it is a 90 day program that became quite popular when Celebrity Fit Club was the big thing on TV.  This diet claims that you do not need to count calories to lose weight and you will not feel hungry.  However, such claims seem too good to be true, so are they?

Let's take a look at this diet in more detail and how it actually works.  This weight loss program does actually have all the good things that a good diet should have.  With this diet you need to follow a healthy eating plan combined with exercise to lose weight.  It doesn't make promises of losing lots of weight without any effort; it shows you how to put in the effort to make changes to lose weight.  Ian Smith has a good, solid foundation for this diet and also puts a high focus on the benefits of having a good support system of family and friends.  It can sometimes be difficult to stay motivated while dieting so a good support system can help to encourage you to stay on track.

Many weight loss programs focus on either the diet itself or on an exercise regime.  It is important that you combine these two aspects for the best weight loss results and not just focus on one or the other.  The Fat Smash diet suggests that you undergo a detox first to give you an initial burst of motivation as it will help to kick start your weight loss.  The detox stage lasts around nine days and during this time you may actually not feel the best as your body has some symptoms of the detox.  You may experience nausea, headaches and tiredness so it is best to begin this diet at a time when you can cope with these symptoms.

The Fat Smash diet program is divided into four parts.  The first part is the detox stage and during this stage you will eat mainly fruit and vegetables.  Some of the dishes suggested in the diet have a Japanese flavor and you can find many of the ingredients at your local store.  The second stage of the program will add lean meat, eggs, fish and other foods into the diet.  In stage three you will have bread, wheat, pasta and even some deserts added to your diet.  Phase four actually includes some pizza and other fast foods.  During all four phases it is recommended that you eat little and eat often.  Eating this way will help to boost your metabolism which will enable you to lose weight faster.

This diet also suggests a number of different activities that you could do to get the required exercise.  If you follow the diet but don't include exercise then you won't see as good results as you would if you do include exercise.  The Fat Smash diet program is actually quite a good diet program for losing weight if you stick to it and follow it through, including the exercises.  If you are looking for a good diet program to help you lose weight then this one might be the answer.

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Recipes for Detox Diet - Cleanse Your Body

There is an old image associated with the term detoxification, that being someone who is strung out on alcohol or drugs trying to get clean. Not anymore! Now we are talking about detox diets, and some studies suggest that virtually everybody could benefit from them. They detoxify the body by removing impurities from the colon, liver, blood system and other organs that accumulate unhealthy toxins over the course of several years. That seems like a good reason why so many people are trying detox diets.

If the body is a temple, then keeping it clean is the right thing to do. You wouldn't let your home get too dirty, the same should be true for the body. And the best way to clean out all the pollutants, pesticides, fast food fat, added hormones and chemical preservatives is with a detox diet.

What follows are three tasty recipes for detox diets. Try them if you'd like to get rid of the garbage in your system or lose weight.

1: Vegetable Broth
1 head fresh broccoli
1 c. fresh spinach leaves
2 stalks of celery
1 pot of distilled water

Chop the vegetables into fine pieces. Add to the pot of water, cover, then bring to a full boil. Reduce heat and simmer for 30 minutes. Drain, discarding any solids and use the broth. All of the nutrients will now be in the water for a delicious and effective colon cleanser.

2: Hearty Tomato-Based Detox Soup

1 head green cabbage
2 med. green peppers
1 onion
3 stalks of celery
3 carrots
1/2 lb. pound green beans (fresh or frozen)
2 cans diced tomatoes
1 pot of distilled water

Cut cabbage into strips. Chop remaining ingredients into small pieces of equal size (preparing the beans as needed). Add all ingredients to the water and cover. Bring to a boil. Lower heat and simmer for a few hours. Bon appetit!

3: Lemon and Citrus Detox Beverage

Lemon is high in Vitamin C, bioflavonoids and citric acid. Perhaps that's why it's becoming one of the more popular ingredients for detox diets. Here is a beverage that incorporates lemon, and it's tasty, too!

1 c. grapefruit juice
Juice from a large lemon
2 tsp. olive oil
2 tsp. flax seed oil
1 scoop all natural protein powder, flavor of your choice
Optional: replace 1 c. grapefruit juice with 1/2 c. grapefruit juice and 1/2 c. orange juice.
Optional: 1 clove crushed garlic (yes, garlic)

Combine all of the ingredients in a blender and mix until smooth. If possible, drink it when you're stomach is empty. Be ready! This one will clean you out.

Recipes for detox diets will help cleanse your digestive system and other parts of your body quickly. Be sure to follow the directions of any diet you are following, and only for as long as recommended. It is always a good idea to talk to your trusted medical professional before making any major changes to your diet.

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Are There Really Any Healthy Eating Diets

There is no doubt that the market place is filled with countless programs that claim to be the last word in healthy eating diets. One plan may allow you to eat all of the whole grains and vegetables you want, while the next may all but eliminate them. The problem is that there is no way they can all be right, and not all of them can be wrong; this leads to confusion, and this confusion is often all the excuse people need to not try any healthy diet at all. How are you supposed to tell which ones are good or bad; and which ones should be avoided versus which ones are worth trying?

What may surprise you is that some of the most popular diets are not necessarily the most healthy. The truth is that a lot of them are based around a gimmick of some kind, and the rest of the diet relies on some basic principles found in all healthy eating diets. This creates the illusion that the gimmick makes it work, but the harsh reality is that the gimmick is often the least healthy aspect of such diets.

Still, it's hard to convince people that a certain diet doesn't work. There is a lot of psychology that goes along with it, but the simple explanation is that these people are invested in believing their diet of choice works, and that the gimmicky portion is the secret. However, there are many people who don't resort to fad diets to get healthy. Instead, they develop a well-balanced plan of their own by taking the best elements from several healthy eating diets.

One of the fad diets to make a big splash recently was the low-carb diet. These diets really did work for a good number of people. How they worked, and whether they're a good long-term option remains debatable, but they did work. The catch is that there are very few people that should b restricting carbohydrate intake to this degree. Sure, it's a good idea to get rid of the "bad" carbs found in white flour, white rice and sugar, but it's not a good idea to give up the "good" carbs which are high in fiber and loaded with nutrients that can't be found anywhere else.

So, a low-carb diet may help somebody to lose weight, but it can't really be counted among healthy eating diets because it falls short on fiber as well as various important nutrients. But, somebody can take a part of the typical low-carb diet and use it to create some of their own specific plan.

Of course there are tons of other diets that say you should do this or do that, or not to do it at all. But healthy eating plans don't have to rely on gimmicks, they simply rely on common sense. Instead, it's just a matter of eating a variety of wholesome foods and keeping them on balance, and in this day and age, that may be the biggest gimmick of all.

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Induction Diet - The Top Priority For The Atkins Weight Loss Plan

If you have ever heard of the induction diet and wondered what it was, then you're in luck. The answer is simply that it's the beginning of the Atkins Weight Loss Plan. This diet plan is famous for eliminating or reducing the intake of carbohydrates; at least that's the popular myth. The Atkins Diet actually permits carbs, but they are kept to their absolute lowest during the induction phase. This is so the ketosis process can begin.

In fact, the induction diet can be thought of as the most vital phase of the program. If you want to try the Atkins Weight Loss Plan, then don't skip this part as the rest of the diet hinges on this all-important phase.

The general theory of the Atkins Diet is that you can burn fat instead of muscle by replacing carbohydrates with protein. However, you should be warned that it's a very strict regimen, and you need to follow it closely. This is even more true when going through the induction diet phase.

Most people find the induction process to be the most difficult aspect of the Atkins Weight Loss Plan. This is likely due to two reasons. One, you will have strong cravings for foods that are rich in carbohydrates, and the cravings will be at their strongest when you first start the plan. Two, you are limited to 12 grams of carbohydrates per day. That means the variety of foods you can eat is minimal. Even something like nuts--which most people think of as being high in fat and protein--are prohibited during this early stage of the diet.

Sure, there may be some foods that you can't eat, and you may be craving carbs, but there is also some good news: you won't be going hungry. That's because you can eat as much of the allowed foods as you want. For example, eggs, shellfish, meat, poultry and fish are acceptable. And those can augmented with a small amount of vegetables, as long as you don't exceed the 12 gram limit on carbohydrates. (That's why it's a good idea to have a form of reference that lists the carb content of any foods you want to eat.)

Avoiding pre-packaged foods will help you to keep your carb count under control. But you still need to double check before eating anything. Planning your meals carefully will also help give you more variety within the induction diet phase when doing Atkins. Yes, you may be looking forward to eating all of the bacon you want, but it can get boring after a few days, which will only increase the temptation to cheat.

Speaking of cheating on the induction diet (or any phase of the Atkins Weight Loss Plan): this is not the kind of diet you can cheat on and then resume it the next day. Atkins relies on changing the way your body works, and cheating will undo everything you've done so far.

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Does The Fat Smash Diet Plan Really Work

"The Fat Smash Diet Plan" is a fairly popular diet book that was written by Ian Smith. The book took off in popularity at the same time Celebrity Fit Club was soaring in the television ratings. The Fat Smash Diet claims to be a 90 day program that doesn't require you to count calories, and further promises that you won't feel hungry while on the plan. Now that's the kind of plan that most dieters are looking for!

That all sounds great, but what is the diet all about, and does it really work? Those are the questions that should be asked before you decide to start any diet program. Fortunately, the Fat Smash Diet Plan has all of the elements of a sound program. It doesn't make a lot of outrageous claims that can't be backed up. It's also missing some of the elements that are so prevalent in fad diets, such as forbidding whole groups of food.

The basis of Smith's approach is sensible eating and moderate exercise. On top of that, he strongly suggests people on the Fat Smash Diet Plan to get as much support from their friends and family as they can. This can help a lot if you normally struggle with weight loss. Plus, if you can get the support of the people who are close to you, they can encourage you and help you stick to your plan. This makes it that much easier to get rid of those extra pounds.

It's all too common for a weight loss regimen to focus on just the food, or just the exercise, but you need to work on both if you want to lose weight. The first step of the Fat Smash Diet Plan is to detoxify your system. There isn't any solid medical proof that this works, but it may help in some cases. If nothing else, it sends the signal to your subconscious that you are making a change for the better. This stage of the plan takes nine days. Some people experience mild side effects, so you may want to do it at a time when you aren't too busy.

The full Fat Smash Diet Plan is comprised of four different stages. We mentioned the detox stage, here are the others:

Stage 2 starts adding new foods that were introduced during the detoxification process. These include shellfish, eggs, lean meat, and other foods high in protein.

Stage 3 adds carbohydrates in the form of wheat, pasta, bread and even some desserts (thank goodness).

Stage 4, the final stage lets you eat pizza and some other comfort foods.

Regardless of the stage, Fat Smash Diet Plan recommends that you eat smaller meals, more often, as opposed to eating three large meals during the day. This helps to keep your metabolism at a higher level, which leads to more calories burned, and that means more weight lost. Stick to the Fat Smash diet and you can be sure that you will like the results.

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Simple Tips For Dieting When You Dine Out

More and more people are eating out than ever before. That wouldn't be a problem, except for a few things. You have no way of knowing exactly what goes into each dish you're ordering, and restaurants are noted for using lots of salt and fat to make their food taste better. A more recent problem is restaurants have been steadily increasing their portion sizes, and that means even more calories. While home-cooked fare can be more healthy, nobody is saying you should never eat out. Instead, it's better to know how to keep from packing on the pounds when dining out.

Did you know restaurants will add butter or oil to some entrees just to make them look better? A pat of butter is often applied to meat when it's done to give it a shiny finish. Grilled entrees may be brushed with oil before cooking to keep them from sticking, and again after cooking for that shiny look. That means you could be eating extra calories without even knowing about it. And if they use saturated fats (such as butter), then it can have a negative impact on your health as well. It's also a common practice to add butter to steamed vegetables, largely for the same reasons.

Rubs and marinades often contain sugar, salt or oil in some combination. Those on low carbohydrate diets may be surprised to find out that their marinated chicken breast is hiding a tablespoon of sugar. Salt isn't good for those with high blood pressure. Oils are the most calorie-dense and can add to your daily intake quickly. Vinegar marinades will usually be your best bet.

If you're on a diet, then try to avoid cream sauces. These are usually made with heavy cream and loaded with extra calories. Even sauces that contain flour will usually have a lot of added fat, with the typical ratio being one tablespoon of fat to one tablespoon of flour for each cup of liquid. A better choice would be a vegetable based sauce, such as marinara.

Mixed drinks before dinner can be another source of extra calories. The trick is to order drinks that are mixed with plain soda water. Fruit juices add extra calories as they are mostly sugar. Of course you could always skip the pre-dinner cocktail and eliminate those calories completely. Water, coffee and tea are all calorie-free alternatives.

As mentioned earlier, portion sizes in restaurants are getting bigger. In fact they can be three to four times as much as the recommended serving sizes. For example, a serving of meat is only three ounces. But if you order a fifteen ounce steak, then you are having five times as much as you should. You can always see if somebody else at the table would like to share it with you. You may still have more than a serving, but you will be keeping it under control to some extent.

The main thing to remember is that eating out doesn't have to mean gaining weight. As long as you know a few tips for losing weight when dining out, you can have a good time without feeling guilty about it.

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No Fad Diet Weight Loss

So, you want to lose weight. That's wonderful news! Have you heard about the new diet that everybody's doing? If so, forget about it. It won't work...trust me. I got news for all of the charlatans promoting fad diets, they're nonsense is doing more harm than good. Don't worry, this isn't just a rant against the hucksters out there, some real tips that actually work are coming up.

There is no question that the people who following them can some amazing results, often in a short amount of time. People than see how well others are doing on the latest fad diet, and decide to try it for themselves. Pretty soon the person who created the fad diet is filthy rich from selling the modern version of snake oil. Their fortune always seems to reach its peak at about the same time all of the dieters start packing on the pounds again. Okay...so, what does work? Let's find out, shall we?

Fill up. You will never lose weight if you're feeling hungry all the time. If you do, then when you get around the foods that temp you most, you won't be able to control yourself. To combat this, practice what some people refer to as grazing. Instead of eating three big meals, spread out your eating in smaller mini-meals throughout the day. By doing this you won't get too hungry, and as a bonus...your metabolic rate will remain higher.

Get moving. I'll be honest with you, I never liked the word "exercise". The very thought of it just sounds too much like work. So, I fooled myself into doing it by never referring to it as exercise. I call it "activity", "movement" or say, "time to get moving". Regardless of what you call it, you need to incorporate more movement into your daily routine. The only way to lose weight and keep it off is to burn more calories than you take in. You can do this by reducing the calories in the foods you eat and by burning them off through some sort of movement. Simple.

Do it together. Finding a friend to lose weight with makes it so much more enjoyable. You'll have somebody to eat at healthier restaurants with, and an exercise buddy. Even more importantly, you will be able to encourage each other when you don't feel like doing what it takes. While the way to lose weight is simple, it's not always easy and having somebody there when you need it most will greatly increase your chances of success. There will also be somebody that you will feel accountable to. Even if it's never spoken, you don't want to feel like you're letting your friend down.

So, there you have it. It really isn't that complicated. Stick with it. Make the changes mentioned above, and add a few more. Don't follow what the newest fad diet says. It won't work. Look for something that's been around for at least a few years. That's the way to do it. Just think about how great you will look and feel as those pounds start melting away.

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Starting Vegan Diet-Tips For Being Healthy With A Vegan Diet

More and more people are contemplating a lifestyle change in terms of the foods they eat. It's no secret that in our fast food society many of us aren't eating as healthy as we should be. All foods that come from animals, not just meat, tend to be loaded with fat and cholesterol. This is one of the reasons why starting vegan diet can be good for your health.

There is a difference between vegan and vegetarian. Veganism is actually quite a bit more strict since you don't take in any animal by products. That means no eggs, cheese or dairy of any kind. Anything that is made from some part of an animal, even its' milk, is off limits if you are starting vegan diet.

Because the diet is so restrictive, it's very important that you make sure you get all the nutrients you need. You don't want to actually be eating more unhealthy than you were before.

Here are some tips that will make your transformation into veganism a little easier and a lot more successful:

1. Decide if you should jump into veganism with both feet or if you would like to gradually make changes in your diet. It really doesn't matter, the most important thing is that you pick the option you will be most likely to stick with. If you are the type of person who makes up their mind and then goes for it, you can probably just become a vegan with no transition time.

But, if you think you may need a little more time to wean yourself off of your current diet, you can do it that way too. Again, it's completely up to you. Just choose the path that you will be most likely to stick with to increase your chances of success.

2. Picking up a good vegan cookbook, or two, may be helpful too. Making sure you have enough variety not only for nutritional reasons but just to keep your taste buds from getting bored is a good idea and will increase your chances of success. Another thing that may help is to take into account many of the vegan meals you are already eating. If you like a lot of salads, for example, you may just be able to add more of them to your diet and it won't even require much of a change.

3. Adding a good multi- vitamin to your daily diet is a great idea too. It's not uncommon for vegans to be deficient in iron, protein, zinc and B-12 unless they are careful to add it back in to their diet. This can be done with supplements or by eating other forms of protein like soy, beans, seeds and nuts.

My daughter has been a vegetarian for many years and recently has decided she was going to go totally vegan. I admire her conviction and self discipline. It can make it a challenge to find places where we can go out for lunch, but she thinks it is the right decision for her. If you are thinking of starting vegan diet do all you can to increase your odds of a successful transformation. Also make sure you get all your nutritional needs met. It's not impossible if you are a vegan but it might take a little extra thought.

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3 Day Tuna Diet

You would have to be living in a cave to not be aware that there are a lot of diets out there. All of them make claims about how much weight you can lose, and each one is a bit different. One of the more popular diets to come out recently is the 3 Day Tuna Diet. There are many good reasons for choosing this eating plan over others.

If you have looked into other diets, then chances are that you have noticed that many of them list tuna as a food you can eat. To be fair, tuna can be high in sodium and fat, but if you get it packed in spring water, then you can keep the calories under control. Other than that, tuna is inexpensive, convenient and an excellent source of complete protein.

Even though tuna stands as a good food on its own, the 3 Day Tuna Diet is about losing weight quickly. As the name says, it only lasts for three days, so it's not meant to be followed as a long-term weight loss solution. It's best used as a way to drop some weight before an event of some kind, or as a way to jump start a longer term weight loss plan.

While everybody is different, and results will vary, some people have reported a weight loss as high as six pounds while on the diet. A word of caution is in order. It is generally recommended that you lose no more than one or two pounds per week, so six pounds in three days would typically be thought of as risky. For this reason, you should talk to your personal doctor before going on the 3 Day Tuna Diet.

There are actually two variations of the diet: strict and less strict. The strict version fully lives up to its name. When doing the strictest version of the diet, you eat nothing but tuna and drink nothing but water for three days. Again, this should never be done for more than three days, and then only after getting the okay from your doctor. The silver lining is that you can eat as much of it as you wish, so you shouldn't have to worry about getting hungry. It won't be easy, so don't kid yourself, but it will be effective if you can stick with it.

The less strict version of the 3 Day Tuna Diet adds a few more foods to the menu, and is therefore better balanced nutritionally; though tuna still figures heavily in what you'll be eating. Breakfast includes 1/2 cup tuna and 1/2 large grapefruit. Lunch is 1/2 cup tuna and salad made of greens only, and drizzled with extra virgin olive oil for dressing. Supper is 1 cup tuna and 1 cup each of two different vegetables.
That's the 3 Day Tuna Diet in a nutshell. It isn't a long-term diet solution, but it can be used on occasion when you need to lose weight quickly.

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Running for Weight Loss - The Runners Diet for Weight Loss Without Losing Performance

Starting a running program is the best approach for losing those pounds and keeping them off for good. Running sheds more weight than other training programs. Not only that, it boosts metabolism, prevents heart-related problems, lessens stress and improves fitness and over all heath status.

Nevertheless, running alone will not help you stay fit for life. You need to back up your weight loss efforts with the proper diet; otherwise, expect an endless spiral of weight gain and further setback with your fitness resolution.

As a result, here are a few practical diet tips to get up and running for weight loss.

Eat for Performance and Weight Loss

The inner workings of weight loss are no secret. To lose weight, you need to boost activity (calorie burn), and decrease calorie intake. But this is no reason to sacrifice performance for weight loss. In fact, doing so will spell havoc on your weight loss efforts and over-all health levels.

To make sure you're eating for performance, while losing the weight, do the following:

- Use a food diary to pinpoint problem areas in your eating habits. Identifying and eliminating secret calories loader such unhealthy snacking or excess alcohol intake is key for long term weight loss-whether you're exercising or not.

- Eat around your workouts. To maximize fuel utilization and fat loss, you need to eat something at 1.5 to 2 hours prior the run, and immediately replenish your tanks afterwards. This helps you keep performance soaring while speeding up recovery.

- Eat regular meals. To keep your energy levels running high, establish a regular eating schedule - skipping meals can leave you drained, dizzy and more likely to overeat on your next meal. Aim for at least five small meals, 4-5 hours apart.

- Go Complex. Complex carbs are runners' best friend. They are the main source of energy during the run. Just make sure to opt for carbs with lower Glycemic rankings as they're better for weight loss and don't risk boosting blood sugar levels - key for regulating hunger.

- Eat protein. Not only protein will help recover faster and build muscle mass, it can also help you suppress appetite and keep hunger pangs at bay.

- Run from hunger. According to study published in the Journal of Sports Medicine, runners how had finished a long run at 50-70 of their maximum cardio capacity reported lower levels of hunger. This is believed to be the result of lower levels of Ghrelin - the hormone responsible for hunger.

Conclusion

Here you have! Now you hold the keys to starting a weight loss running program. Only you need to do is to start taking action. I'm not a big advocate for overnight change; aiming for incremental progress is a better approach. Speed of implementation - even on a small scale - is where the rubber meets the road.

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