Run, Diet And Get Slim, Fit And Healthy
Choosing a running regimen not only for fitness and health, but with the specific and â€œshort termâ€ goal of becoming fit and slim, is a good choice of activity. However while to running enthusiasts and â€œaficionadosâ€ this form of exercise might seem a necessary one for this, it is not by itself a sufficient factor for you to achieve this goal in a healthy manner. Of paramount importance in this pursuit, is your need to carefully watch and sensibly control your food intake, a process which is commonly referred to as â€œdietingâ€.
When you decide to get fit and slim, the position usually is that you are already, in very noticeable parts of your body (belly fat?), â€œcarryingâ€ some unnecessary (and most likely unbecoming!) avoirdupois of which you are anxious to dispose – and you want to do so in the shortest time possible, and in the most effective way possible â€“ and hey! â€“ you certainly do not want it back! The greatest culprit here is more often than not your eating regime, which is causing you to â€œput onâ€ unwelcome â€œweightâ€ because of those many calories contained in your food intake!
On the other hand, if you are to engage in regular running as an exercise to become fit and slim and achieve fitness and health, it is very important that you have the energy to run and in order to have this energy you DO need to eat and have a well nourished body. The way out of this apparent conundrum lies in HOW you manage the process of getting the energy you need, that is, in your dieting practices! These must â€œbackupâ€ your running exercise routines and not work at cross purposes with them, or you will not safely achieve your fit and slim targets.
While you must have sufficient food intake to sustain your running activities, this must be controlled as your caloric consumption is critical to your not â€œputting onâ€ those pounds. Your running activities are for the purpose of getting rid of (â€œburning offâ€) calories, but if you keep taking in more than you are getting rid of, then your running activities are caught in a self defeating process! Enter the need for proper dieting!
For many, this talk of dieting connotes some â€œdeprivationâ€ and conjures up unpleasantness, not the least of which is going without or consuming very little where food is aplenty and constantly being besieged by hunger pangs. This however is NOT the case, so calm your fears and be prepared for your proper dieting undertaking!
Proper dieting does not mean that you avoid food or eat less. To â€go on a dietâ€ (as the process is commonly described when, usually very belatedly for many, we begin to take our food intake into necessary consideration!) does not mean skipping meals. In fact, if you eat too little, you can put your health at risk, as you might be depriving your body of essential nutrients it needs in your running routines to become fit and slim and achieve overall fitness and health.
Rather, a proper diet regime allows you to eat regularly – but only the foods permitted and only in moderate amounts! Nor need certain foods be totally excluded from your menu plan when you adhere to proper dieting rules. Healthy food choices, made and eaten at the right time, are the conditions necessary in dieting for health and fitness, and to become fit and slim. Dieting talk then, rather than something to push you to a deprivation undertaking, instead draws attention and gives primary importance to what you should eat to achieve your slim and fit goals.
To keep fit and slim, requires that you follow a â€œhealthyâ€ and â€œbalancedâ€ diet everyday â€“ â€œhealthyâ€ meaning that it will ensure good health and â€œbalancedâ€ meaning that it contains the proper proportions of essential nutrients. Irregular dieting habits, and the heavy dependence on â€œfast foodsâ€ (processed foods!), which are the usual conditions existing in so-called â€œdevelopedâ€ societies, contribute significantly to those pounds you are so anxious to shed – maintaining and facilitating the very condition which prompted you to start running in the first place.
Proper dieting entails reducing the intake of foods rich in oils and fats, junk foods, spicy foods etc. In fact where possible, avoid such foods like the plague! Mostly high in sugar, fats and calories, these foods are the main culprits of ill-health, causing a build up of stored fat in your body, which eventually leads to clogging of the arteries. These foods – which can euphemistically be described as being less than nutritious! – lower your energy levels and thus your physical (and mental as well!) performance. You will do well in your diet to choose whole foods instead and avoid â€œprocessedâ€ carbohydrates!
Rather, concentrate on the more â€œnutritiousâ€ foods. At an individual and personal level, fashion your eating habits around healthier, low fat foods. These include foods with enough proteins, good cholesterol and vitamins and which are high in nutrients. Such foods will reduce clogging of the arteries and will leave you much more energetic and be able to perform at higher fitness levels!
As is often repeated (but obviously not often enough for some!), the â€œhigh priestsâ€ of food groups for good nutrition are fruits. To achieve your fit and slim goals, these should be perceived as integral and essential to your health and fitness running regimen. As your day is usually â€œlaunchedâ€ at breakfast, likewise â€œlaunchâ€ your healthy foods diet with these. In addition to fresh fruits, ensure that your everyday diet includes lots of vegetables, foods rich in proteins and fibers, freshly made fruit juices, milk, nutritious energy drinks etc. â€“ your fitness and health running regime and attaining a fit and slim body, depend on this.
Eating such foods as lean meats, nuts, and broccoli in your diet, will help provide the energy that your body needs and allow for the burning away of undesirable fats, and trimming your body to fit in those slim fit pieces of attire which are the envy (and dream!) of many. As suggested by many people, you may also want to try drinking green tea for its similarly beneficial effects. Cut down where possible, or, avoid red meat, junk foods, caffeine, soft drinks or canned fruit juices and foods which contain high levels of fat, salt, and sugar.
There is general consensus that it is best to eat before and after your run while adhering to a proper dieting program. It is important to eat before running in order to ensure that your body is properly â€œfueled upâ€. Running is going to require an expenditure of energy from your body and therefore this should be available, that is, stored. If none is in â€œstorageâ€, running on an empty stomach may cause you to both literally and figuratively run out of energy! Before beginning your run, especially if it is a long run, you should neither be feeling â€œfamishedâ€ nor â€œstuffed. You should also avoid eating immediately before running as this can result in vomiting, nausea, severe cramping or what is commonly known as side stitches.
The major sources of â€œfood fuelâ€ for the energy you need to run, are carbohydrates (â€œcarbsâ€) and proteins. You should therefore eat foods which are rich in these substances. The best types of foods to eat before a run, both for energy and to avert any kind of gastrointestinal distress during or after running, include white foods, such as regular pasta, bagels (plain) with peanut butter, turkey and cheese on whole wheat bread; vegetables and low fiber foods such as tomatoes, legumes, olives, zucchini, grapes, bananas, oranges and similar fresh citrus fruits and whole grain foods.
As a common practice, you should eat less â€œsolidâ€ food the closer you get to the time of your run. Avoid solid foods altogether if you are too close to your run time. Instead, quick energy before (and after!) running, can be had from things like â€œenergyâ€ drinks, gels, â€œbarsâ€, etc. These are â€œhigh energyâ€ foods (they contain high concentrations of carbohydrates!), are easily digestible, can reduce the level of â€œgastronomic discomfortâ€ you might experience and can help to keep up energy levels as well as serve to keep away hunger pangs.
If you have enough time, say 21/2 – 4 hours before beginning your run, you can have a â€œfullâ€ meal with the proper diet foods. Eating within this time frame will allow the meal enough time to be digested, reduce the â€œdiscomfortâ€ of a â€œfullâ€ stomach and ensure that you have enough energy. If you are say, 1 to 2 hours away from the start of your run, the best solution is to eat a â€œlightâ€ meal.
After your running, your energy will be low and you therefore need to restore this supply as soon as you can. Conventional wisdom, as well as experience, indicate that you should eat within the first 30 to 60 minutes after your running routines, since it is during that period that your muscles are best at producing the chemical substances needed for energy store. Eating during this time also is said to have a â€healing effectâ€ by decreasing any soreness and stiffness you experience in your muscles.
For many who suffer discomfort with a heavy food intake after running, the practice that is going around among runners is that of drinking chocolate milk, considered to be a good substitute as it contains high concentrations of carbohydrates and proteins as well as the â€œBâ€ vitamins, known as the â€œenergyâ€ vitamins. Safe dairy products are soy, rice, and almond milks.
However, since the conditions and results of proper dieting and eating habits are different for every one, it means that you basically have to experiment and determine what is best for you. Throughout all of this, it should be borne in mind that constant re-hydration and sufficient rest are essential in achieving your slim and fit ambition.
Some people really have very busy lives and are unable to devote a great deal of time to an individual proper dieting regime and recipes for dieting. However, if you are one of these people, healthy dieting tips and healthy dieting snacks are readily available to help you meet the proper dieting requirements of your slim and fit running routines.
Yes! â€“ Maintain your fitness running routines, adhere to your proper dieting program and soon your slim and fit goals will be realized and your life will be a long one of health, fitness and wellbeing! Come on, get with it! You can do it – run and diet properly for your life!