if you are a runner seeking weight loss
tips you may want to acknowledge the
following healthy dietary suggestions
that I'm going to outline in this video
because they have far-reaching healthy
weight loss implications such as
triggering the production of more
anti-hunger hormones and improves
insulin sensitivity so your body becomes
more efficient at burning sugar for
fuel instead of storing it as fat. I'm
going to begin with flaxseed and how
eating more flaxseed may create more
opportunities to help you lose weight
more quickly. Let me start off by stating
the obvious and that many of us struggle
with losing the extra pounds because of
insulin resistance which means that
because of eating too much sugar your
body experiences rapid surges and dips
in blood sugar which can damage cells in
such a way that sugar isn't being
converted properly to fuel as readily
and so the hormone insulin will most
often store the excess sugar as belly
fat this is why eating too much sugar
will remain a significant problem for
you to burn off calories and therefore
fat because many of us have a very high
sugary diet plays out as a threat to
weight loss and a major consequence to
this is insulin resistance which may
ultimately promote your body to store
again more calories as fat and not only
that it is important to understand that
the less sensitive your cells are to
insulin the less of the Hunger
regulating leptin gets produced in
the body but what is not in doubt is
that eating one tablespoon of flax seed
on a regular basis can make a big
difference in safeguarding how your body
processes and metabolizes sugar
according to reports in the british
journal of nutrition flax seeds are high
in hormone regulating lignans which
improves insulin sensitivity so that you
have more sugar pouring into your
muscles so you can effectively burn more
sugar and fuel and store less as fat
this is how flax seeds may help you
reach your weight loss goals much faster
furthermore in keeping with the theme
of improving insulin sensitivity you may
really want to include more red
pigmented foods in your runners diet
like tomatoes watermelons and red
peppers to help advance your weight loss efforts
according to reports in the journal
Nutrition, the pigment that makes these
foods red was found to increase a
hormone that helps regulate insulin
sensitivity and this hormone is called
adiponectin. Red foods was found to boost
adiponectin production by twenty-five
percent so this is how eating more red
pigmented foods along with flax seeds
may help provide more supportive steps
to your weight loss journey. Eating more
barley there is a link between eating
more barley and accelerated weight loss
according to reports from Lund
University in Sweden, barley contains a
very unique blend of fiber that
stimulates the release of hormones in
the gut that boosts and revs metabolism
making you feel fuller on fewer calories
most certainly eating more strawberries
and blueberries can promote better
weight loss results. According to data in
the journal Nature eating one and a half
cup of blueberries each day boosts
weight loss because blueberries are very
high in resveratrol and other powerfully
slimming polyphenols which stimulates
your body to convert excess white fat
which is the unwanted fat that tends to
accumulate in the midsection, hips and
thighs; resveratrol and polyphenols helps
speed the conversion of white fat to
brown fat. Brown fat helps with weight
loss because brown fat produces more
heat than white fat which helps chew
through white fat, converting white fat
to brown fat so this is how eating more
berries can certainly bring more
promising weight loss results ultimately
it is very important that you become
more vigilant about eating more fruits
and vegetables because they really do
help regulate hunger and help reduce
impulsive snacking. According to the
journal of the Academy of Nutrition and
Diabetics, eating more fruits and
vegetables especially more fat-free
fruits and
vegetables helps satisfy hunger without
adding additional calories. Green tea to
deepen your weight loss efforts studies
consistently show that drinking more
green tea reduces cravings tremendously
which could greatly benefit your weight
loss efforts. For instance, if you are
still hungry after eating a very large
meal, drinking green tea hot or iced with
your meal can dramatically help tone
down this kind of unwanted hunger. In a
study in Nutritional Journal, the study
highlights that the taste of green tea
may reduce your desire to overindulge
and over eat meanwhile additional
evidence found that green tea is very
high in polyphenols which triggers
greater release of norepinephrine in the
brain which is a hormone with an
appetite suppressing effect therefore
you can kind of think of green tea as a
very handy appetite suppressant that is
remarkably effective at minimizing
overeating. White tea is another
favourably viewed tea for helping lose
stubborn fat in that it was found to
help shut down weight gain. Drinking white tea
before each meal may help prevent weight
gain. According to evidence in the
journal Nutrition and Metabolism, white
tea is a less processed brew and
contains more natural compounds
especially more polyphenols than green
tea or black tea and because of this
white tea may do a better job at
inhibiting the formation of new fat
cells and encourages existing fat cells
to self-destruct. Basically the high
amounts of polyphenols in white tea may
help stop blood fats from being shuttled
into adipose tissue so this is how white
tea may have a more transformative
effect on your weight loss. Almonds - there
is lots of definitive proof that almonds
may certainly boost weight loss
according to Penn State University they
did a 12-week study on the effects of
almonds on weight gain and the
researchers found that dieters who ate
30 to 35 almonds daily lost more weight
than the dieters who ate a high carb
snack with the same amount of calories
the researchers suggested that almonds
enhanced weight loss because almonds are
very high in fiber, in fact, almonds
contain more fiber than most nuts and
their fiber helps prompt the sensation
of fullness and also stabilizes blood
sugar so you are less likely to
experience blood sugar crash fatigue
caffeinated coffee was found to help
keep the pounds off by helping oppose
weight gain. According to a study in the
European Journal of Clinical Nutrition
the researchers discovered that dieters
who consumed two to four cups of
caffeinated coffee a day were better off
at maintaining their weight loss than
those who skipped coffee so this is why
drinking more coffee or more caffeinated
coffee is worth your while the
researchers speculated that caffeine
fundamentally prevents the metabolism
slow-down that naturally accompanies
weight loss. For example, when one rapidly
loses weight, their metabolism may slow
down but caffeine may reverse this and
actually keep your metabolism working
more effectively as a fat burning engine
not only that another level of evidence
found that because caffeine keeps you
alert by reducing drowsiness, makes you
more active and better adapt to burn
more calories furthermore when you are
drowsy many of us tend to eat to stay
awake but because caffeine keeps you
more awake this is another mechanism
through which caffeine may actually
silence the impulsivity to urge to
snack, so this is how coffee may really
provide accommodations that may help
offer more weight loss opportunities
Grass-fed beef - it is absolutely
undeniable that eating more protein is
directly linked to less sugar cravings
and regulating hunger. In that spirit if
you are a runner who loves meat,
particularly beef, evidence is building
that grass fed beef may help you lose
weight faster than grain-fed beef
according to the European Journal of
Clinical Nutrition grass-fed beef
instead of grain fed beef was found to
be richer in omega-3 fatty acids which
was found to make it easier to burn off
fat around the midsection and not only
that grass-fed beef was found to have a
higher amount of CLA which is another
form of a fatty acid
that may help stimulate natural
weight loss more strongly. Other foods
that may help blast belly fat according
to Mark Lewinsky author of Eat This Not
eating more Kiwis may help you slim
down because Kiwis are high in belly fat
burning Omega threes as well and they
are also very rich in antioxidants that
stimulate fat burn as well too so this
is how grass-fed beef and Kiwis may help
speed shrink your midsection so if you
are a runner who struggles with the
challenge of losing weight I thought it
would be a great idea to provide
insights that would help in countering
weight loss plateaus and of course there
are many other dietary strategies out
there and I will continue to sift
through the scientific literature and
provide more updates to help shed light
on weight loss strategies grounded in
eating smarter to make your weight loss
efforts more productive and give you
more continuing progress for more
nutritional tips for running please
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thank you so much for listening and
watching happen out there on the roads
bye for now