Five tips for beginners running for weight loss (1)

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• Beginners Running

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• Five tips for beginners running for weight loss

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• 1.  Keep a food diary
• Before you start running, make a diary of
  what you eat from Monday to Friday for your own
  benefit. 'Once you keep a food diary you become
  your own detective and any big no nos you can see
  for yourself,' says Hilary. 
• Be honest with yourself and make sure you're
  getting a good balance of clean foods. Cut out
  the junk food (crisps, chocolate bars), cut down
  on (not cut out) starchy foods such as bread,
  pasta and potatoes and focus on getting a good
  mix of leafy vegetables, lean meats and fish in
  your diet. Carbohydrates are an important part of
  a Beginners Running diet but if your goal is to
  lose weight and you're starting with a small
  amount of exercise each week, then cutting down
  will help.

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• 2.  Eating before the run
• As a general rule, you should be looking to
  spread your food intake over the course of the
  day to ensure your blood sugar levels don't get
  too low. If you're new to running and going out
  for around 20 minutes then you won't need to
  worry about taking any food out with you, but you
  should consume some calories before setting out.
• Don't overload at any one meal and don't go
  out running on empty,' advises Hilary. 'If you're
  going to run in the morning and don't have time
  to digest food, drink a carrot or pomegranate
  juice before you leave. If you're running in the
  evening, have an afternoon snack of about 100
  calories at least an hour before you go, such as
  an apple or a third of a flapjack.'

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• 3.  Hydration
• As with your diet you are trying to be an
  efficient, healthy machine, so aim to drink water
  throughout the day but spread it gradually over
  your waking hours. A simple way to make sure you
  are hydrated is to make sure your urine runs
  clear before heading out for a run. Again, a
  good, even spread is what's best as Hilary says
  'It's the same as balancing your blood sugar
  levels, your body wants consistency and is not
  going to thank you if you flood it before or
  after running.'

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• 4.  Eating after the run
• If you've just started running then you won't
  be burning loads of calories so don't go and
  gorge on pasta after the run. Again, pomegranate
  or carrot juice should be enough, but a handful
  of nuts, seeds or raisins is ok too. Hilary says
  'Lots of running advice is by men, for men, or
  serious women runners, so lots of women actually
  put on weight when running due to eating lots of
  carbs.'
• Women should be consuming about 1800 calories
  a day in conjunction with a running plan in order
  to see steady weight loss of one or two pounds a
  week, whilst men should have around 2000. While a
  couple of pounds may not sound a lot, this is a
  sustainable programme that will ensure the weight
  stays of unlike a crash diet. The Beginners
  Running Bug has as even day diet plan here to get
  you started. 

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• 5.  Don't overdo it
• Don't run yourself into the ground and don't
  stress your body out. If you're new to running
  then aim to get out for about 20 minutes three
  times a week at first. Running is a great way to
  work off the stress of a busy day at work but
  listen to your body and don't push it too hard at
  this early stage. 'Some of my clients have had
  such stressful jobs that at the end of the
  working day they're not ready to exercise.
  Sometimes it's good to run off a stressful day at
  the office but others you just need to relax and
  recover.'
•  

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