Running for Weight Loss: Five Foods To Eat that Help You Burn Fat

The word of the day for those who are running for weight loss and want to burn the fat is … metabolism.  Why?  Well if you can burn calories faster than you take them in, then you will eventually lose weight.

The idea that some people have is that if you just burn more calories than you eat then you will eventually lose weight.  In part they are right, but the math is not quite that simple.  The tricky part of this equation is that some foods increase your metabolism, and some foods actually decrease it.

You see, the real issue is what foods are you eating, not necessarily how much food are you eating.  If you eat the right kinds of foods, then your success at weight loss will be greater than someone who just counts calories.  So, here just five foods that you should incorporate into your diet in order to burn the fat.

Five Foods teat that Help You Burn Fat

* Plant Based Foods – Eating vegetables, high fiber fruits, and some grains should be the staple of your diet.   Any green leafy vegetable such as spinach and broccoli is a good idea.  Fruits that are high in fiber and help you increase your metabolism include apples, grapefruits, and pears.  Finally, include some grains in your diet such as brown rice or quinoa.  These foods give you the fuel it needs to perform, and also burn the fat.  You could say that these foods are the foundation of a good diet.

* Olive Oil.    Did you know that adding some olive oil and vinegar to your salad can actually help you burn fat?  you need some fat to be healthy? Well, it does.  Eating some fat, albeit the right kind of fat is one way to boost your metabolism.  In addition, this will help you not crave sugar as much, and will actually help you burn your stored fat more efficiently.  Other good fats besides olive oil include flax oil and cod liver oil.

* Water – Water does doe many things for our health.  By drinking water, you flush out many of the impurities in your body, and provide hydration for cooling function of your organs.  But you are also allowing your body to burn fat when you drink water, too.  You see, those other drinks such as soda, fruit juice, sweet tea, and even diet soda actually have an effect that releases excessive insulin which causes you to store more fat and slows your body’s ability to burn fat.

* Milk – Eating foods high in calcium, such as low fat milk, almond milk, or greek yogurt have the calcium may help to burn more fat.  A study was done at the University of Tennessee that indicates that people who eat enough calcium (1200 to 1300 mg daily) lost twice the weight than their counterparts that ate less calcium.

* Spice it Up.  This is probably my favorite tip, because I love to add some hot sauce or peppers to my food.  There have been studies that show that spices such as jalapenos and chili peppers, black peppers, and ginger have the may actually help to increase your metabolism.

What do you think? 

Is it difficult to incorporate these foods into your diet? 

Which food will you work into your diet this week? 

5 Responses to “Running for Weight Loss: Five Foods To Eat that Help You Burn Fat”

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  1. Dawn Leone says:

    I am a beginner runner. I am up to 2.25 miles 3 times a week. I thought that my weight would just melt off of me when I started running but it is the opposite. It has been about 6 weeks now and I have not lost a pound. I am eating very healthy, high protein low carb balanced diet. What am I doing wrong?

    • Andy says:

      First of all, I want to say congratulations on starting a running program. That is worth huge kudos, and you are making strides most people never do. Keep that in mind, and use it as motivation to keep going. You have reached a point now where running is a part of your routine, which is great.

      Now, as far as the weight loss, there are a few things to consider. While running 2.25 miles 3 times a week is a great base, you may need to increase the mileage some. Depending on your weight, you are probable burning about 250 – 300 calories each time you run that distance. Given a pound of fat is 3500 calories, you will need to run about 30 miles to burn one pound of fat. I would try to increase mileage to 3 to 4 miles, if possible, and maybe pick up an extra day. In addition, you may also do cross training on off days, which may include walking, weight training, and/or swimming. The weight training will be particularly helpful.

      The next thing is to take a serious look at your diet. You mentioned that you are eating very healthy diet, which may very well be true. But there may be something about your diet that is causing your weight to remain. Your nutrition will account for 90% of the weight loss, but the exercise is important as well. Here is another article that may shed some light on the subject. https://www.startrunningforbeginners.com/the-cold-truth-about-exercise-and-metabolism. The guest poster in that article specializes in weight loss. If you still have trouble, consider contacting him directly about your concerns. Rob will be happy to help.

      Best,
      Andy

      • Dawn Leone says:

        Thank you so much Andy! You did give me motivation to kick it up a little 😉 I appreciate that so much!

        • Francisco says:

          by others here. For every gram of dirtaey fiber consumed, you will flush 7 calories from your system through elimination.If you were to eat a normal amount of food (good food) say 2000 calories,but 40 grams of fiber, say a orange(10gr) apple(5gra) wholebread(5gr per slice=10), maybe fiber snack bar(10) pear(5) just example, you also eat a small amount of protien (chicken, fish etc, no skin) ok so now you formulate the grams of fiber at 40grams, 40 times 7 =280,,,,,,,,ok calorie intake is 2000,,,,,,, 2000 minus 280(calories lost through stool elimination) equals1720 calories . You do however still need to burn those calories through some sort of movement, housework, excersize, etc, whatever you normally do, for every movement theres a certain amount of calorie loss(ok not really loss, but use.) Also eating small portions several times a day helps, eat some thing every two to three hours during the day, it keeps the metabolism working throuhout the entire day, so the body constantly burns calories.

    • Said says:

      you should not try to lose weihgt through laxatives. You should balance ur income of calories food with ur spending activity.I have lost 50 pounds in the past 8 months this how. I eat three meals daily , before each meal , I eat very large amounts 3 to 4 pounds of veggies fruits. When I set for the real meal afterwards , I cannot each much.Of course , I also avoid fats sugary stuff.and I limit my carbohydrates intake. The key for success , fill up on veggies fruits.

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