Running To Burn Fat - Lose The Beer Belly

Losing weight involves burning more calories than you consume on a daily basis. Combining regular running sessions (at least 3 a week) with a sensible diet can be a really efficient way to burn body fat and lose weight. Eat plenty of complex carbohydrates such as whole grain bread, cereal, bananas and potatoes, as this will give your body the fuel it needs to run regularly.

The amount of times a week you run will have a major effect on how much weight you lose. Running once a week is fine if you purely want to build up fitness over a long period of time, but it won't lead to consistent weight loss. Aim for between 3 and 4 running sessions or week and have rest days in between each run. Resist the temptation to rapidly increase your calorie intake with high fat foods in order to compensate for the extra calories you will burn through exercise, this can actually lead to you putting weight on. Running regularly in the early days (even when you really don't want to) will help to reinforce your new running habit. Make running a priority and think of it as a positive change to your lifestyle rather than a chore or punishment.

Keep your runs fresh and interesting by varying your routes, while taking in some beautiful scenery. Run through the park, at the beach or around a lake. Drive your car to a natural beauty spot, then get out and enjoy an awesome run in breath-taking surroundings. Running is a great way to relieve stress and promote mental well-being. It can be really invigorating, a good run will leave you feeling great.

If your main reason for running is to lose weight then you need to really be pushing yourself, once you have sensibly built up your stamina and fitness. Running for periods of time at a high intensity (in the fat burning zone) will burn more calories quickly, compared to leisurely jogging. Try adding some sprints to your running session, this will also add muscle mass and speed up your metabolism. Running at a higher speeds for regular intervals (known as interval training), during your regular running session will soon have you burning that belly fat.

Running releases feel-good hormones to your brain and can become an infectious habit. Run with your hands by your hips and keep good form by jogging with your back straight. Always warm up with 5-10 minutes of brisk walking prior to running and conclude each run with light jogging followed by gentle walking, which allows your heart rate to return to normal. Push yourself hard, but always listen to your body and react accordingly. If you want to lose the beer belly, then regular running combined with a sensible diet will take you far on your weight loss journey.


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Safe Diet Tips - Lose Weight Eating the 10 Best Foods That Burn Fat

Is there such thing as a fat burning food? Not technically but it is a phrase that is used to describe highly nutritious foods that give you the most nutrition per bite while at the same time making you feel as full as possible. The more of these foods that you eat, the more likely your body is to burn fat. These kinds of food are called thermogenic.

Thermogenic foods are foods that stimulate the body's ability to burn off fat. The more calories you burn the more energy you have. This increase in energy allows the body to be more physically active, which means you burn even more calories because of this increase in energy. So calorie burning becomes a self-fulfilling prophecy so to speak.

Another reason to choose foods that spur your body to burn fat is because most diets limit your calorie intake. This means that it becomes more important than ever that you choose the most nutritious foods possible. For instance, a cup of corn chips packs far less nutrition than a cup of blueberries.

When you consume a donut instead of an apple you are feeding your body with what nutritionists call empty calories. Empty calories are those with no nutritional value. Most sugary, refined foods and beverages consist of empty calories that will add fat to your body.

Here are 10 fat-burning foods that no dieter should be without:

1. Cayenne. Cayenne refers to a broad range of spicy foods that contain capsaicin. They are commonly know as chili pepper, red or green peppers, or sweet peppers. The large mild form of cayenne peppers is called bell pepper in the US and Canada. Cayenne is a natural stimulant and diaphoretic (induces sweating).

2. Ginger. Ginger is a spice which is used for cooking and is also consumed whole as a delicacy or as medicine. It is the underground stem of the ginger plant. Ginger is very spicy and in herbal medicine is also considered a stimulant.

3. Bitter orange. The name "bitter orange" refers to a citrus tree and its fruit. Bitter orange is used in herbal medicine as a stimulant and appetite suppressant, and has replaced the banned stimulant ephedra in many herbal weight-loss products. Other names for bitter orange include sour orange, bigarade orange and Seville orange.

4. Fish. Fish is not only rich in heart-healthy, brain boosting omega 3 oils but it is also a great source of calcium. All fatty fish (such as rainbow trout, catfish and swordfish) can help reduce the risk of heart attack and help your body lose fat.

5. Avocados. Avocados have a lot of fat but they contain the good fat--unsaturated fat in the form of Omega 3 oils. They are also loaded with Vitamin E, which is essential for free radical fighting and general cell health. Avocados are also one of the most thermogenic and anti-aging foods that you can eat. One half of an avocado supplies you with a full day's worth of Vitamin E.

6. Beans. To stay thin and avoid developing a paunchy middle you need to eat plenty of fiber and that is exactly what beans supply you with. They are also full of protein (for building muscle).

7. Oatmeal. Oatmeal is a healthy well-rounded grain that is low in calories. It is a good choice of food for breakfast. Not only does it contain lots of healthy fiber for cleansing your colon but it is also full of B vitamins. B vitamins help increase metabolism (calorie burn rate). For best results stay away from the instant stuff and make you're own with steel cut oats (raw unrefined oats). Consuming steel cut oats can also help lower high cholesterol levels.

8. Broccoli - All cruciferous vegetables are fat burners and contain zero fat. Broccoli is particularly good for you. This accessible and affordable vegetable contains lots of vitamin C and folic acid (which is needed to metabolize iron). It is also a good dairy-free source of calcium.

9. Leafy Greens - This is a group of greens that includes Spinach, Kale and Collard Greens. These foods are loaded with vitamin C, fiber, and calcium; and have next to no calories per serving.

10. Pineapple - This tangy tropical fruit contains plenty of Vitamin A, fiber, and an enzyme called bromelain that degrades food in the stomach so that the nutrients from them can be absorbed more efficiently. As an added bonus, pineapple is also an anti-inflammatory food and can help combat post work out soreness.

Notice that many of these fat burning foods are cheaper to buy than foods that might contain a lot of empty calories (like cakes and breads). Over the long run they are much cheaper to invest in than expensive vitamins and mineral supplements.

So there you have it, 10 safe and effective weight loss tips.


Gale Tern is an experienced health writer and naturopathic practitioner.

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