Running For Weight Loss | Run Tips For Losing Weight

[@FordyRuns]

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[@fatrunner]

I've struggled with my weight for most of my adult life. Eating crap when tired was my downfall for years as well as beer and takeaways. I'm exactly like you with junk food, if I open a pack of sweets I'm not happy till they're all gone. Once I went on slimming world and lost a load of weight, I got down to a healthy BMI. Then my daughter came along. Newborn plus 2 year old meant I was lucky to get 4 hours sleep a night. Also with a long commute I was out the house from 7:30am to 6:30pm. Diet went out the window and I Put on about 3 stone in a year. I craved caffeine and sugar to keep me going. My breakfast would be a can of Redbull and a bacon/sausage sandwich while sat at my work desk. Fast forward 4 years and I'm in a much better place. In May last year I made some big lifestyle changes. I started couch to 5k (hadn't run since school, about 24 years ago), massively reduced my alcohol intake and cut out sweets and chocolate. I was able to do a lot of this because covid meant I was working from home so I didn't have 2.5 hours of travel every day anymore. Also working in a big office is a nightmare as its always someone's birthday and people would bring in cakes and sweets and I couldn't walk past without having something. Result of this is I've lost 2 stone in a year and a half. It's slower than I've done by dieting in the past but I've kept it off easily and I've still been having beers and takeaways etc but just at the weekend and in moderation. Still got a couple of stone to lose as I put a lot on in first 2 months of lockdown but I know I'll get there. I honestly think I've cracked it this time. For me it's about lifestyle change and changing bad habits for good habits. Once something is a habit, it's a lot easier to keep doing it. Sounds like you've made some similar decisions that suit your lifestyle. One thing I would recommend is some kind of calorie free caffeine intake. I use revvies energy strips for running and also for sometimes when I need a little pick me up when I'm tired. I Haven't touched a redbull/monster etc for a year and I used to drink 2 or 3 a day! Sounds like you've made some good choices there. Good luck and I look forward to see how you get on.

[@FordyRuns]

Great feedback thanks so much

[@IainMabbott]

Good luck Chris. Sounds like you are headed in the right direction. The most important thing is to have a regime you can stick to, even if it's not perfect. I've lost 30kg over the last 2 years via running and cutting out processed foods and alcohol (almost 😁). I'm 53 and have beaten all my PB's that I set in my 30's this year. It's been worth all the hard work it has taken to make the changes that were long overdue.

[@FordyRuns]

Thanks mate appreciated

[@iftomatosareafruitwhyisntk4038]

With you on this one Fordy I’m a similar weight with similar issues as after a similar goal weight

[@FordyRuns]

Thanks

[@Arki2019]

Thing people forget with calories, its the quality of the calories you consume 500 calories from Mars Bars vs 500 calories from freshly cooked ingredients is a big difference and effect on your body how it stores fat .Good luck 👍🏼

[@FordyRuns]

Yeah so right which is why I’ve switched out the crap ready meal for fresh cooked food. Thanks so much

[@pennyrusbridge5725]

Good luck with the diet fordy. Look forward to hearing how you get on

[@FordyRuns]

Tks mate

[@pennyrusbridge5725]

Fav chocolate bar is Turkish delight bar. Eat way too many red and black wine gums/ sweet stuff. Definitely think what I eat affects my running performance

[@JHind14]

A good breakfast really is the key for me personally, really suppresses the appetite. Overnight Oats, whole meal toast with two scrambled eggs or avocado are my go to. Also found that cutting sugar from my tea and keeping a water bottle on my desk throughout the day has massively helped. I usually knock up a curry at the start of the week with loads of veg and have that for either lunch or dinner as like yourself work usually takes over. Taking the time at the start of the week to prep some good food really does make all the difference. Best of luck mate great content as always 👍🏼

[@FordyRuns]

Thanks mate

[@kophotography895]

I am quite price conscious so I do Poached Egg & Brown bread for breckie, Soup with Tofu (Chicken if you prefer), Greens ie Spinich or Broc or Kale & Grains for lunch and a proper meal before 6pm, if I train during the day I go for a Diet Meal Replacement shake. My weakness is pudding and sweet stuff...

[@ellleigh1216]

Huel has done wonders for me. I don’t believe it can replace all your meals, but for quick healthy fixes, it’s brilliant. I’ve had one as my breakfast for the past 2 years now, every week day. Feel great for it, helps keep weight down and brilliant to work with exercise. I would recommend getting the actual powder bags, over the premade bottles for sure.

[@FordyRuns]

Thanks a lot

[@TheHutchRuns]

I find having muesli for breakfast, Huel for lunch and then a proper meal in an evening works for me

[@superman110206]

Good luck with it mate. I'm trying to lose about a stone and a half, just crept on since some bad news in the summer really then had a bit too much fun after London Marathon whilst being injured so not running to counter balance.

[@FordyRuns]

Same as me mate good luck

[@guymonty]

The Huel Hot and Savoury is worth checking out. It is a bit more expensive but makes for a nice occasional treat, especially as an evening meal in the winter! Good luck with the diet.

[@FordyRuns]

Thanks mate good shout

[@TheRBM1]

Tried Huel a few times...doesnt take long 2 get absolutely sick of it! I tip my hat 2 anybody who can last longer then a few weeks on that stuff!

[@pickelbarrelofficial1256]

I run every other day and have typically since I've been running had relatively low body fat. More recently however I've got a bit slack with my diet and despite running increasingly further, I've noticed some additional body fat developing. Good reminder that you can't out-train a lapse in diet

[@TheHutchRuns]

I use Huel and have done for about 9 months now, I use the Powder V3.0 with oat milk and have also used the hot and savoury, swear by it but Berry is the best!

[@richardadams7103]

My weight been a problem most of my life so I might do something like this

[@Rubix78]

I’ve been using Huel for a few years now, have the powder, RTD’s and Savoury Meals. I tend to use them as a lunch replacement. I have porridge for breakfast and mostly chicken and potatoes or rice most week days. The RTD you have (Berry) I am not that keen on, it’s all about the Banana or Cinnamon Swirl or Caramel Coffee

[@Ian-H76]

The problem I’ve found with running for weight loss is when we run a lot, you increase your cortisol (stress hormone) and when your body is stressed, it stores fat. Walking is better for weight loss than running as it reduces Cortisol.

[@FordyRuns]

Thanks!

[@macoyupadoodle]

True as studies show . But running is not bad .

[@Neilveg]

Running is far more efficient for weight loss than walking or cycling. If running is increasing your stress levels your not doing it right.

[@Ian-H76]

@@Neilveg running does increase your body’s stress hormone, it’s a fact. Do your research

[@Neilveg]

@@Ian-H76 Ha ha I feel a lot less stressed @ 3 stones lighter since returning to running 😀 Another exercise myth is that running is higher impact than cycling ( not when you get knocked off ) Keep smiling & try not to get stressed out 😄

[@dwb5043]

I love Huel. I use the powder and do a shake every morning for breakfast. Very nutrient dense and fills me up until lunch time

[@FordyRuns]

I’m loving it

[@DavidDolling]

Good luck with the diet Fordy! As you suggest, make the changes that work for you - so the enemy of the good diet is the perfect diet you can't stick to. I also use Huel, for me it's a quick lunch to fit around work and lunchtime run. If you get on with the ready made definitely switch to the powder. Almost as convenient but way cheaper. Black huel salted caramel, chocolate or the coffee are my favourites with water and a bit of almond milk. If you get the flatulence issue build up a bit and do a huel every other day for a week, it'll pass when your gut gets used to the fibre.

[@FordyRuns]

Thanks!

[@iyadmidani1415]

May be you could try the ketogenic diet for several weeks, I lost 10 kg quickly but I felt some loss of energy during the interval workouts in the beginning

[@FordyRuns]

Thanks!

[@davidthompson3741]

That could mostly be water weight! Carbs retain more water, so cutting out carbs will reduce this and the initial loss is mainly water and not fat! Carbs aren’t bad, you’ll need them for running especially the hard sessions or longer runs

[@iyadmidani1415]

@@davidthompson3741 make a long story short I went down from 75 to 65 kg in about 3 months by reducing my carbs and starches intake, but I felt some weakness during the hard workouts and allowed myself more carbs now and then so 67-68 kg is the sweet spot for me. I'm 56 years and have been a big sugar eater for 55 years so I can't give lessons to others, but for sure doing low carbs helped me with gut and sleep apnea issues..and people around me say I became less nervous..

[@davidthompson3741]

@@iyadmidani1415 If its works then all good. Im obviously not qualified to give advice im going on my experiences as well. I think cutting carbs completely isnt sustainable, but as you put it allowing more carbs in seems to work. I couldnt do have the efforts I do without some form of carb intake, and I like bread and pasta to much 😂

[@mikeommanney]

Logging your daily consumption is key I think, including everything & that also includes drinks. Surprised how much calories you will find in drinks. I use MyFitnessPal, quite easily done but you do still have to put the leg work like not eating cake & biscuits. Harder now it’s near Christmas. Interesting to see what results you get.

[@FordyRuns]

Thank you Mike yeah good shout about logging stuff

[@macoyupadoodle]

Calories in calories out . Gym , and running becomes useless if people pack on more than they burn . But be careful, as you get leaner you tend to feel like crap on a regular basis if done too much or on a calorie deficit while burning a lot of calories. It will take time to figure out but balance is key. Personally my lightest meal is at night .

[@FordyRuns]

Great feedback

[@garethjones4297]

Absolutely spot on, good clean eating, less processed food and less calories in than out, if you don’t have the strength to do this then you will never keep the weight off.

[@brittalehmann]

Feel ya! Regained the 10 kgs I spent so long loosing, after a bad breakup and a stressful job.. not getting lunch during the day and then crashing and eating candies and crips for dinner 🙈 gonna try like you say, to prioritise proper breakfast and lunch - oats and veggies with protein.. and now looking for a healthy afternoon snack

[@FordyRuns]

Thanks!

[@Jason-gz4fj]

I run, I get hungry, I eat more, I put on weight, my times go down, and so I run more

[@FordyRuns]

Eat sleep run

[@datfly3034]

I’m at about 88kg at the moment. Would like to get down to 70-75. I struggle with junk food too. Mainly the sweet stuff, but also burgers, etc. Haven’t yet found the solution for me. Lack of time is an issue for me. When I’m tired I make bad choices. I drink way too much coffee too.

[@FordyRuns]

Yeah me too!

[@lageale]

Favourite chocolate - lindt 60% dark chocolate

[@kevinscott4938]

Huel is awesome - used to use it, and can't recommend it high enough.

[@FordyRuns]

Thank you!

[@robertd2008]

Great video. I've struggled as well with being right weight, now i getting older my metabolism is slowing down as before i never put weight on. sometimes i can feel sluggish especially if i binge on rubbish and have too much sugar. I found eating before 6 on an evening where possible has helped too. I plan on trying to lose some pounds too although christmas coming up it's where we add it on. p.s thanks for the shoutout on the podcast on friday, you're forgiven for calling me john at the end haha.

[@FordyRuns]

Sorry Robert my bad 🤣

[@robertd2008]

@@FordyRuns no worries keep up good work with the Pod. I enjoy it. 😄

[@samuelluxa6897]

Love it Fordy. Would it be an option to take your Huel drink with you on the evening and get it down you a little earlier? When you get home you could smash a herbal tea if needed 🤙🏽

[@FordyRuns]

Not a bad shout but depends if I’m leading a session or coaching etc but yeah good shout take it a bit earlier

[@aaronnewton4191]

I live on sugary lattes, its a meal in a drink (an unhealthy meal with the amounts I drink a day).

[@FordyRuns]

🤦‍♂️🤣

[@krisweston9732]

I used to use huel its good but it tastes like shit well the original stuff did. It took some getting down, but I got used to it

[@williamthompson.585]

I wish I was 12 1/2 stone🥴🥴 I think I need to cut down on the bottles of wine and cheese, especially the nights before a run😬getting too aule for all of that 🤣🤣

[@135Pandemonium]

Pretty important to lose those extra 2-3 kilos. But it is pretty tough. I eat pretty well but sometimes you have to enjoy some sweet or fat rich stuff.

[@FordyRuns]

It’s real tough

[@kierenkd]

84 hour work week! Hopefully you dont have to add a commute on to that. Be careful not to burn out

[@FordyRuns]

Thanks mate

[@kierenkd]

@@FordyRuns you can never get back time and the workload creeps up on us all. One hour becomes the new normal, then another one. Good luck .

[@andrewdix3466]

Why don't you swap the chocolate for a Dark chocolate bar.

[@FordyRuns]

I’ve gone cold turkey 🤣

[@andrewcollier3495]

Ive been like this for nearly 25 years 🙄

[@FordyRuns]

😬

[@apollocreed3263]

EAT LESS , MOVE MORE

[@FordyRuns]

Great advise

[@klowther247]

Nonsense! Eat quality , Move more.

[@apollocreed3263]

@@klowther247 weight loss - WEIGHT LOSS , you can eat 5000 calories of quality food and you WILL NOT LOOSE WEIGHT

[@klowther247]

@@apollocreed3263 Who would eat 5000 calories when intending to lose weight? I think you meant 'lose'!?

[@apollocreed3263]

@@klowther247 Well you said. " NONSENSE " just eat quality , move more . Let me tell you EAT LESS - MOVE MORE . THAT IS HOW YOU LOSE WEIGHT .

[@rakeshmottey3384]

I have fallen of the wagon after the last half marathon in October. Put on couple kgs. Terrible feeling and feel the same way. I might give it a go. :) thanks mate best of luck. I feel like I can out run a bad diet but that never works 😂. I’m going to try to cook my food and try some cross training.

[@FordyRuns]

Good luck!

[@kathrynmorly6303]

Watch dr Sten Ekberg which is so educative and beter not advertise this huel stuff. Processed and unhealthy. Really enjoy your talk, humor and approach until you came up with this ...

[@FordyRuns]

Thanks I’ll check this out

[@klowther247]

Yep, I agree with you 100 %. Dr Ekberg is for 'health champions'!

[@kierenkd]

Weight or fat? Not the same

[@FordyRuns]

True!

[@kierenkd]

@@FordyRuns If fat, keep the treats and add some heavy weights twice a week - barbell squat, deadlift, military press. It will change your body composition, your posture, and enable better running

[@klowther247]

I don't mean to be unkind mate, but your nutrition is awful. You are hammering miles, breaking your body down and eating pure junk which is not sustainable! You need to go back to the drawing board if you think carbs aka sugar sugar and more sugar are healthy! Your diet is almost pure sugar! BTW, Oats are sugar so not sure what you meant by 'I don't have the sugar one with the syrup'! They are also virtually all fibre which the body can't process, that's why it goes straight through people! Vegan diet is all toxins, sugar and anti-nutrients, so I wouldn't advise you follow your mates' advice. 'Low Carb Down Under' channel has all the required info... Prof Tim Noakes in particular is worth checking out for endurance athletes.

[@FordyRuns]

Thanks for your input much appreciated