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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#WeightLossTipsForRunners #TheRunExperience

[@jenniferhill2818]

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.

[@acousticwolf5985]

Thank you

[@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.

[@teiganlilyx8083]

Well done!!!!! Keto is the best nutritious diet there is

[@itscarm_n]

Love this!!!

[@sandrawilliams5647]

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

[@TheRunExperience]

Smart idea. It really is the best (and most LONG LASTING) way to go. Keep it up Sandra.

[@oldskoolrunner]

I agree with you.

[@shaneb6830]

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

[@TheRunExperience]

Haha - I was tired of talking (but probably tired as well - when we film these videos I'm up at 3am to drive to SF and beat the traffic - its a long day) :-)

[@karihale7068]

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.

[@murraylynn7631]

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!

[@faith9196]

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!!

[@mtnbknmichigan]

Thank you Coach Elizabeth! 😊❤️

[@mariagomez377]

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💕

[@jepensedoncjesuis4813]

Coach Elizabeth is sooo adorable! 🤗 Thank you! 🧡

[@jmdrummer7]

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.

[@ucanhnguyen4465]

So simple, yet so effective. That's how would I describe diet plan from "Agoge Diet". Now I belive that simplicity is the key to brilliance.

[@maxiefernandes8402]

definitely get this, works great

[@amybrevard3800]

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

[@ShaneLanden]

I love this channel. So many great tips. Thank you all for the insights.

[@kellycashion2404]

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

[@pancakequeen]

I’m pretty sure that is by Oiselle. :)

[@ErnieOne]

Your videos are ALWAYS great and helpful!

[@TheRunExperience]

Thank you - I really appreciate the compliment and feedback. I'm glad they help.

[@roustabout4fun]

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

[@RowdyBreezer]

Wow - Best health video I've seen on KZbin! More Coach Elizabeth please!

[@vaishalibhoras9951]

She is so right about weight training!! 👍Useful tips

[@MichelleRodriguez-rv6gg]

Amazing advice. Thank you for your honesty.🥰

[@LaBiblia802]

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

[@neygart1929]

The outtakes are hilarious. Great video.

[@elliotzhang5965]

thank u. THANK U!!!

[@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

[@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

[@TheRunExperience]

Hi Stephen, Thank you for watching and giving me some feedback. I'm glad you found the tips helpful. It's often the smallest, simplest things that make the biggest impact. Strength training is beneficial for many reasons - especially as we get older.

[@Adsacrosstheglobe]

Thanks, Coach Liz! Great tips!

[@SweatReno]

This is so great. Such great advice! I wish more runners, and well...the general public understood the weight training aspect. I I recently opened a business and my last 2 years have been so hard amd a struggle...my workouts have lagged, my cravings for sugar have increased🤦‍♀️, my motivation is gone & trying to get much sleep is so hard...so I saw this video and like seeing these to try to help me motivate to get back to my normal self🤞🏼

[@motivationtheoryrunning]

Great information!! I had not heard the change in thinking about the 3500 cal being a pound....thanks for this info!

[@curraheewolf]

Awesome video! Thank you for sharing!

[@Mookiethedog]

Do you have any recommendations of a website re: the 4200 calories = 1 pound? I found that really interesting and I’ve always thought the old 3500 didn’t really add up for me. Great video!

[@jasper2point0]

Great video Coach Elizabeth, I'm in the middle of retooling my training and diet so there are some great tips in here and it looks like I will have to do some core work to help lose that extra weight I picked up last year in the year of injuries. Thanks again.

[@TheRunExperience]

Hey there!! Thanks for consistently watching the videos and commenting. Injuries are the worst, aren't they? Not only can we not run, but it is easy to gain weight. I certainly did when I broke my ankle. *Thank heavens I could swim - that saved me* I'm glad these tips will help get you back on track. Core work is always a good idea too. Abs of steel. Hahaha.

[@jasper2point0]

@@TheRunExperience You're welcome, I watch all of the videos this channel puts up and try to use it all. The nutrition is the one thing I can definitely do on a daily basis and with my vegan diet any tips are always welcome. Sorry to hear about the broken ankle, I will use these tips to cut down my Abs of Jelly. hahaha.

[@aurangzaib3442]

Thanks

[@ompk142]

Noted all noted. 🙏

[@DavidRodriguez-vb8uf]

Really nice video, thanks for sharing

[@johngardner1898]

Thanks for posting helpful videos like these on topics that are sure to be controversial.

[@TheRunExperience]

Thank you for watching John - controversial is an understatement. Lol. I will make someone (or a lot of someone's) angry no matter what I say. I always try to leave my personal opinions out and go straight off the most recent, unbiased, largely-studied data/science/experience. I do believe there are a few things we can all agree on so hopefully this info helps.

[@notapro968]

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.

[@TheRunExperience]

WOW! What a kind and thoughtful compliment Pierre, thank you. I really try to do my best when giving sports nutrition advice - science/experience/practicality are my top considerations. I find that folks try to make weight loss and diet much more complicated than it needs to be. They are all also looking for a quick/easy fix or a magic pill or formula... there isn't one. It's like running - if you want to get better you just have to put in the time. There are dozens of different coaching philosophies and they work for different athletes at different times in their lives - none are all right or all wrong. Same with diet and nutrition. My videos usually come out every Friday and there are quite a few in our "nutrition playlist" for you to go back and watch in the meantime. Happy running.

[@notapro968]

@@TheRunExperience I will definitely go back and watch some of your previous videos, and will look forward to the new releases. My son (who is 17) also battles with his weight so your advice is helping the whole family. Thanks again!

[@RunFitMama]

Great video! Thank you!

[@ONEFAITHofJESUS]

Thank you 🙏

[@artsmadz1427]

Thank you such good advice!

[@leifmelby3780]

You are SO spot on with that advise

[@TheRunExperience]

Thank you very much Leif. Appreciate you taking the time to leave a comment.

[@Iwantgifts]

Love it!

[@cliftonmadden1992]

Thanks Coach Elizabeth!

[@TheRunExperience]

You're so welcome Clifton - thank you for watching :-)

[@VeeC3]

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

[@TheRunExperience]

All solid points Victor. That proper portion size one is HUGE. People have no idea they are overconsuming. My dad will fill half his dinner plate with rice or have an entire bowl full of granola cereal... that's way too much. When I pointed out that the nutrition info on the bag was for 1/4 of a cup he said "Who the heck only eats 1/4 of a cup? That's not even a snack" haha. I also love your point about finding the foods you love. Thanks for the comment.

[@northernninjarunner5506]

Hey Coach Elizabeth are they videoing you with different cameras? 4K perhaps? Great advice as always. Are we having a Coach Elizabeth blooper fills for Christmas 🎄 this year? Park Run tomorrow and a 10k on Sunday. 2 weeks to the half marathon 😱

[@thomaan]

Good and healthy advice!

[@nadeemishaq7858]

I love your diet recommendation videos

[@TheRunExperience]

Awww - thank you very much Nadeem, I really appreciate the compliment and the fact that you tune in.

[@bradleycopeland1423]

AMEN! I love this.

[@tkeogh09]

Great tips.thanks.

[@tommybrookstone2759]

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

[@cucumberchris50]

Loved the end

[@davidsanchez534]

love the tips. sugars are one of my many down falls.

[@asmaabeauty7410]

Thank u

[@markdirksen3810]

Ty for tge vid

[@nazeeru]

What about stratergy for running plan , can you please elaborate , because I heard running plan for training does not necessarily work for weight loss.

[@michellechetrit4057]

this is so helpful :)

[@Justin-he4rd]

awesome transitions and editing!

[@TheRunExperience]

I'll pass on the compliments to our video editor! :)

[@pvspeaks]

Sound advice 👍🏽

[@santanavialpando8274]

Youre funny and thank you for all your tips. I will incorperate them into my life. I already get enough sleep and i schedule mine. I just need to cut out the sugars. I have a question if thats okay? Is it okay to drink wine i like my wine red and more alchol and no sweetness. How often should i drink wine? I love wine.

[@bycatru]

hahaha Love you, super useful tips as always, thank you!

[@TheRunExperience]

Thank you Carina!!! Such a nice comment. I appreciate it.

[@stevekirkbride1723]

Thank you The Run Experience

[@TheRunExperience]

Thank you for watching.

[@JuanitaGoliszewski]

Examples of strength training?

[@makaylabest2566]

This was a great video

[@Rk-m84]

Whenever any so called expect gives me a lecture on diet, I come back to this video to get the actual knowledge. Thank you so much for this video.

[@spmstreaming2540]

Strength training makes me feel stiff & heavy. What can i do to change this?

[@JohanSelander]

Great tips! Thanks!

[@TheRunExperience]

Appreciate you watching and leaving a comment - thanks Johan.

[@sarahkingston7421]

I needed to see this video today...thank-you..❤️❤️

[@TheRunExperience]

Glad it was helpful!

[@blessyourealgood]

Huh. I actually never thought of it like that. This is really helpful!

[@TheRunExperience]

Thank you!

[@susan8911]

I'm late finding this but thanks I found it really helpful

[@eugeniabarrabes5339]

I have actually utilized this unique *2WeightLossFast. Com* for several days already and also the results are fantastic. They give me plenty of strength and also reduce my desire for food, but I don`t crash when they wear off which I love, and they don`t make me jittery. I haven`t changed anything else I`m doing and also have lost 7 lbs

[@garyvaughn207]

She’s so amazing

[@azuriwhitlock]

Can't wait to run SF Sunday!!!

[@TheRunExperience]

YES!! This is my favorite half marathon course (the second half) - you'll love the race. Good luck, run happy and take it all in. Be sure to tag us on IG or FB so we can see how you do Azuri.

[@eugeniabarrabes5339]

My close friend ultimately confided in me just how she burned most of her body fat and it has been by following the *2WeightLossFast. Com* All this time it is been working wonderful. I’ve been wanting to cut no less than 3 pounds for quite a while by now nevertheless it is happening now. Happy of the good results I have got so far. .

[@bflyrenee]

So helpful thank you! Ps, I see that Oiselle again! Yeah!

[@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!

[@TheRunExperience]

I know what you mean. I've been in the food/diet/health industry so long that I just automatically know the calorie counts of most foods. It's helpful as a guide and helps to teach people portion sizes and how much or little they need. But after that, it can lead to very disordered eating. You were SMART to adjust calorie intake depending on the activity and avoid depression/fatigue. It sounds like you know your body and know when you'll be hungry and when you need/want to eat. Refueling after training is the most important thing so keep that up. Your comment shows that there is no one right way - we all have to figure out what works best for us. Happy running.

[@stolts34]

If I'm not getting enough sleep at night (6, maybe 7 hours) how efficient or sufficient is a 20-30 minute nap in the afternoon?

[@benjanson7484]

Love the bloopers

[@northernninjarunner5506]

Hey Coach Elizabeth you need 💤 😴Great advice as always. Still don’t like 🥑 but I’m eating lots of spinach. Have a great weekend 👊

[@TheRunExperience]

Thanks, friend!! Yes - I could always use more sleep. Good Jon on eating more spinach. If it worked for Popeye... hahaha. Hope you have a nice weekend too.

[@ellabella2458]

I did Track last year and I’m doing this year right now and last year I gained weight

[@dazamad]

I cant find a reference to 1 pound equals 4200 cals?

[@steph26pickle]

Is that natural sugar too?

[@broylesfarm7360]

I agree with most of this. Yes, more whole foods, cut processed sugars, hidden sugars, exercise, protein etc. As far as fiber though, there are other ways to get the fiber you need for digestion. It's not just legumes, oats, bread etc. You can get fiber from Kale, Broccoli, Cauliflower, etc. Unfortunately oats, bread, etc. nowadays have a lot of processed sugars. I have lost 54 lbs in 4 months with intermittent fasting, whole foods, protein, healthy fats, cut sugars, and exercise. Got another 15 to 20 to get to my goal!

[@MilanSmore]

You can just buy rolled oats you know, no added sugar

[@blackboy1367002]

Is there a place for an outline or recap? I love the videos

[@TheRunExperience]

That's a great idea Davis. Some of the videos have been turned into posts on our blog. I write meticulous notes on all the videos beforehand so I don't see why I couldn't place an outline in here somewhere. Thanks for the suggestion and for the compliment on the videos.

[@Dave-dm7vt]

Is honey good for you? I sometimes put honey and lemon in my water.

[@tspmcfarlane]

What an amazing view in the background!

[@prasannakumar1340]

🔥🔥🔥

[@rizkinova6622]

Nice videos

[@Excaliburhope]

Can someone on the channel do something on the different types of diet fads and what type type of diet hurts or helps runners? Nice video again.

[@TheRunExperience]

That's a great idea! I have thought about it but stayed away from trying to deliberately offend anyone. You are right though that some fad diets can be really detrimental for runners - especially if they lead to disordered eating. I will work on putting something together.

[@Excaliburhope]

You’re awesome! Thanks!

[@Lukomeyan]

Where you mention the strength training you are missing something important: Muscle weighs more than fat. Depending on how much strength training you do, your weight might increase even while losing fat. That can discourage a lot of people if they don't know what's going on. One thing which I think is important and you just mention it in passing. Ketosis is probably the best and safest way to quickly lose weight. You can stick with a keto diet or switch back to a carb diet once all that excess fat is gone (and keep a healthy diet to keep the weight down). I only met one person who used a keto diet and he said he lost 30 kgs in almost no time using keto. I didn't ask how long it actually took, but afaik switching to ketosis starts burning your body fat for fuel, which is good. I have a full-time job and I'm studying for a degree, so for now I am only doing running. No time for strength training. I also have way too much fat in my paunch so I'm doing intermittent fasting (12 hours two or three days a week when I'm not running) to try and bring my fat weight down.

[@jaafarawadallah514]

i agree a well balance diet is key i eat protien carbs and fats i dont do low carb high fat or high carb low fat or fasting i lost 80 pounds with a balance diet

[@TheRunExperience]

WOW - congratulations!!! That is a huge accomplishment. It says a lot about your commitment and determination. Balance and moderation in all things!

[@Rachel-bc9kj]

I need to lose a couple more pounds but What about water? Water helps flush out toxins and as a runner is especially important to stay hydrated. And my tip is don’t diet, it just becomes obsessive and then I end up eating more because I either think I’m not eating enough or I should eat at this time or that and then I get more hungry cutting out food and calories and so don’t diet just listen to your own body, how do you feel after eating this, is it helping, making you feel bloated or sick? Don’t eat it just cause it’s healthy but do eat healthy just eat the healthy foods that give you energy and make you feel good. Don’t obsess. Eat when you can put the fork down and feel good not hungry anymore. 😁

[@jpnetwig2]

So great and informational! Thank you!

[@scottmays8608]

What are you referring to when you mention “cold pressed oils”?

[@TheRunExperience]

Super question - it comes down to unrefined (cold-pressed) or refined oils. Short version - one retains the nutrients and doesn't have chemicals added, the other requires chemicals and loses its nutritional value (to an extent). Refined plant oils are also high in Omega 6 fats and too many of these are dangerous for your heart. Long answer... EXPELLER PRESSED OILS (MECHANICAL EXTRACTION) Expeller pressing squeezes or “mills” the oil straight out of, say an avocado, through a mechanical press and without heat or chemicals. Expeller pressed oils can sometimes cause natural heat to occur during the friction of the extraction but there is no outside heat source used to extract the oil. Usually, soft fruits and nuts like olive, walnuts, and avocado are processed through expeller pressing. COLD PRESSED OILS (MECHANICAL EXTRACTION) Despite the name, cold-pressed oils are oils that have been expeller extracted in a controlled temperature setting. Heat can be created during all of this friction if the source of the oil is coming from a pit or shell, as the laws of basic physics still apply, but the heat is minimal, never an outside source and never rises above 120°F (49°C) and cannot ever for any oil to be considered cold-pressed. This means that cold-pressed oils retain most of their subtle flavor, color and nutritional value which is then passed on to your hair and skin.

[@Rachel-bc9kj]

Oh and eat protein after every run, obviously more protein after longer runs. Your not going to need as much food as others or you may need more, just listen to your body.

[@vangelom7425]

Omg amazing tips really but something that should be added is drinking lots of water throughout the day. Not hating tho really helpful tips thanks for sharing!!

[@regeneratetheland293]

I actually don't know if i want to lose weight or not. I eat plant based. Sometimes too much junk. But maybe my running pace could benefit from a few less kilos. But not more than 3. 😅

[@jimbo2900]

I still go by the four food groups that I learned in grade school.

[@thefirstluck5409]

Cooked Oatmeal with water at morning was a game changer for me helped me lose weight.

[@FunkiMonki69]

Fantastic video, just a little correction: Keto/ no-carb does not mean no veggies and therfore no fiber. What you're thinking of is the carnivore diet.

[@hankvinson5967]

As a truck driver and a runner I have a HARD TIME getting enough sleep! I'm lucky to get 6-7 hours at night, but I do get a nap in at lunch. Somehow I make it, but feel tired often.

[@philpants44]

so i can even drink juice? im cutting out booze and i dont drink fizzy soft drink, what do i drink?

[@ithinkthereforeitalk935]

Water.

[@notmyrealname6272]

Eat the high fibre foods/vegetables on your plate first so you’re less likely to overeat the more calorie dense foods. Fuel your exercise properly/adequately and front load food in the day oh and eat protein before bed esp yoghurt if you’re ok with dairy as it helps sleep. Find a sport you love and get obsessed with it. I’ve lost 6 stone (yay) over 4 years (so slowly I guess) by doing this and never felt I was ‘on a diet’.

[@RoyalMail40]

Is "cut down your alcohol intake" too obvious? Especially that beer we drink here in the UK!

[@TheRunExperience]

Ha. I've tried that recommendation before and people almost bit my head off. Yes, cutting out or drastically reducing alcohol intake is an excellent recommendation.