Basic Diet & Weight Loss Tips for Runners!

How about some basic diet and weight loss tips for runners? 'Diet' is a complicated and often confusing word to many runners. Today's video starts with some nutrition basics and goes on to highlight FIVE (5) simple, science-backed strategies for losing weight while running.

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[BrienMalone]

I have been lean and obese at various points in my life. I found that I can’t eat sugar responsibly. After following a ketogenic diet for 6 months (and losing 20 lbs) I added carbs back in, but decided to leave sugar and sugar substitutes out entirely. I haven’t had a dessert, candy, soda, even a bag of chips/crisps for over 2 years now. For the first time in my life, my weight is self regulating. I’d see my abs if I lose another 30 lbs or so, but at 48, I’m healthy and my weight is drifting down a pound or so a month instead of up without any effort.

[jenniferhill]

Weight loss tips from this video:
-Spread your protein out throughout the day. (Protein at each meal)
-Eat fat. Fat is your friend (right amounts of healthy fats)
-Avoid sugar. Cut our processed sugar; read food labels.
-Fill up on fiber.
- Incorporate strength training into your routine.
- Sleep . Get enough sleep; between 7-8 hours for most people.

[shaneb]

You're tired? can't speak anymore? the answer -> sleep! =). Solid tips!

[karihale]

I've always believed that dieting is a temporary fix to a life long problem. I love these "lifelong" habits that you give Elizabeth. They are simple adjustments that produce sustainable results. I am right on your page. Thank you for hitting the mark every time.

[murraylynn]

I enjoy these nutrition based videos on the Run Experience. Great advice on this one too. I used to be one of those people who followed a fad diet. In my early 30's I used Body for Life a few times. It always worked to bring the weight off but it ultimately was never sustainable and I would always rebound up to a weight higher than what I was originally. I got frustrated and focused on career stress and my wight balooned, with other health repercussions. It was about 7 years ago that I had a physical. My wight was 265 (way too heavy for 5'9") and my cholesterol was way too high. My GP told me that I either needed to change my diet and exercise regime or she would put me on drugs that I really didn't want to be on.

So I changed my habits. I started with walking. Added yoga, running, and power hiking as I got fitter. 1 hour a day, 7 days a week of some physical activity.

Changing my diet played the biggest role. I did a few things. The first piece of advice my GP gave me that helped was to read food labels and follow the Canada food guide. This gave me some better insight into portion sizes.

I cut out sugar, increased fiber intake significantly, and reduced the amount of red meat I ate. I also added 2 vegetarian days a week (with legumes as a protein source).

I am never on a diet. I have a diet. A much healthier and sustainable one.

In 1 year, I turned around my cholesterol numbers without pharmaceuticals. I lost 85 lbs. and I have kept it off. I now run 50-60km per week. I still practice yoga twice a week and go on a rigourous hike or trail run in the mountains when I can get out there. I feel great and can take that occasional break and eat something not so healthy without worrying that I am going to fall back into bad habits and bad health.

Great advice. Keep it up!

[sandrawilliams]

In general eat everything in moderation, don't overdue it.

[VeeC]

Easy big 3 diet tips I would suggest is
1.) Eat whole, nutrient dense foods & no fast food. So if you can get it thru a drive thru most of the time it’s not very healthy with a couple exceptions(In n out for example as a cheat meal cause its natural more or less & never frozen)
2.) Eat correct serving sizes so example: if you’re drinking orange juice drink an actual 8oz serving not 12-16ozs, or a cup of rice as an actual serving size cup of rice not over serving
3.) Find foods that you are comfortable eating everyday examples: orange juice, bananas, apple, clementines, pistachios, rice & meat, a protein shake, protein cereal more so the majority of your food is already penciled in & you don’t impulse eat often

[jmdrummer]

From my experience I think there needs to be a balance of nutritious calories and exercise. If the goal is only weight loss, moderate exercise and watching the caloric intake seems to work best for me. If the goal is long distance/competitive running then getting enough nutrition is key. Great video, and again, this approach is what worked for me.

[faith]

God bless. This video was great!! I used to deal with eating disorders and now I’m really trying to unlearn all the bad habits to fully recover, especially as an athlete, my messed up diet is hurting my overall performance. Time to get back on track for the upcoming sports season!!

[kellycashion]

I know this is a year later but I LOVE the top that she’s wearing!

[ErnieOne]

Your videos are ALWAYS great and helpful!

[LisaMarieGlover]

Good sensible advice. I also greatly dislike the anti-carbohydrate trend. I have to admit I'd find it hard to completely give up the naughty treats but a little of what you fancy once in a while is a good thing. Great video! Thanks x

[dimonsawson]

Intake vs. Output for me.. did calorie counts enough that the numbers are just in my brain for foods I actually like, then I eat less of them and run/walk/bike/disc golf/cartwheel more and the weigh slowly comes off without diet depression, or extreme fatigue. I save more calories for the evening for a 2-fold reason; one, I like the skinny feeling in the morning when i wake up so I try to prolong it, and two, I need some comfort food in the evening, plus I can refuel after my workouts, which tend to be in the evening. Keep Fighting Everyone, God Bless!

[LaBiblia]

I hadn't clicked the bell when subscribed to your channel, now I did. Thank you for your advice, I need to lose weight after reaching my heaviest ever Elizabeth. Already running average of 5 miles daily but need to lose weight badly; 6-2 and 225

[amybrevard]

It’s all so confusing thank you for your video! It’s awesome and helpful! Thank you!

[roustaboutfun]

Nice channel....helps me remember lots that I know but helps bring it to the forefront of me noggin!

[notapro]

What a great video - one of the best and most sensible weight loss tips I have heard. Presented in such a kind and encouraging way, so easy to warm to Coach Elizabeth and feel she can be trusted. I will definitely watch her videos when I see them being released.

[townsendstephen]

Thank you. Simple tips but not something we think are important. Really helpful for me. The things you said about strength training were interesting. Thanks aqgain

[tommybrookstone]

Alcohol consumption can really add to your weight also. Most Runners love their beer. Beer equals weight gain

[mariagomez]

This video was so helpful oh my gosh.. thank you so much for all those tips! Definitely need to work a little bit more on the sugar intake, and fiber since I was trying out a Keto diet, but honestly it sucks lol. SO THANK yOU! You’re the absolute best, and sweetest💕