Running will help you to be fit, healthy and happy. However, if you want to lose excess weight you will also have to be careful about what you eat. Here are some tips regarding diet and weight loss that can be very helpful when you decide to lose weight.

1. Food diary

Logging everything you eat may sound like very boring thing to do. The truth is though that this is a very good way to see how is your food intake. Numerous studies that have dealt with this issue have shown that people who regularly updated their food diary had better effects in weight loss over those that do not.

2. Measure your meals

The criteria’s by which we decide how and when we are hungry are our sight and the feeling of hunger. This combination of criteria, in most cases, leads us to too big or too small meals. Rarely, almost never, to properly dosed food. Therefore, our advice is to use scale or a bowl and measure the food you eat. With this you will realize how much you eat certain food, and what is more important, are your meals and too big, small or are aligned with the needs of your body.

3. Increase protein intake

Proteins are essential for the good health of your body. They are the building block of your muscles, and at the same time prevent excessive loss of body weight. People who run have to intake sufficient amount of protein (approximately 1 gram per 1 kg of body weight).

Proteins have an important role in the process of weight loss. The body needs more time to digest proteins, so you feel more full. In addition, proteins regulate the sugar levels in the blood, so you will not suddenly get hungry and have the urge to overeat.

running on treadmill

4. Best running practices for higher calories burn

Length – The longer you run, you burn more calories. Try to practice one LSD (Long Slow Distance) training per week. Increase the mileage appropriately – total mileage during the week should’t be longer than the previous week for more than 10%.

See also: Sprint or easy running – what to choose?

Intervals – Interval training is a great calorie burner, given that in this type of training you burn more calories per minute. Begin training with ten minutes jogging warm-up. After that, run as fast as you can for one minute and then again slow the pace for one minute. Repeat this five times.

Uphill run – Running uphill requires more effort and therefore burns more calories. Find mountainous terrain for training and visit it once a week or set the bar in the treadmill on the hilly run.

5. Put “colors” in your meals

While the majority say that this is known, how many of us really adheres to this rule? Each meal should be colorful in the sense that it contains different fruits and vegetables. These foods have few calories, but are full of minerals and vitamins that are essential for the health of our body. Try to have vibrant colors on your plate.

Please note that the only really good fruit and vegetables are FRESH, everything FROZEN or treated in some other way is not good enough.