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Healthy Weight

Whether you're a runner who wants to drop a few pounds or a non-runner who wants to pick up running to shed some weight, running to lose weight can be tricky. Try to target meals that have 300 to 350 calories, 10 to 18 grams of total fat, less than 4 grams of saturated fat, less than 500 mgs of sodium, 5 grams or more of fiber, 10 to 20 grams of protein, and about 10% of the recommended daily values for vitamins and minerals.
The first step toward losing weight is acknowledging that you're overweight and making the decision to do something about it. Once you're committed to making a change, you need to make a plan and stick to it. Avoid fad diets or gimmicky weight-loss plans that promise quick results.



The key to your success will be your diligent commitment to do this every day and not just when you feel like it. Aside from making these declarations before eating, I suggest you do this at least an hour a day at a time set aside for just making these declarations.
Plus, when you run out of calories before going out to dinner with friends or satisfying a bedtime craving, you're more likely to fall victim to what Dr. Seltzer calls the "fck it" effect—when you break one "rule" and give up for the rest of the night.

Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
According to Harvard Health Publishing , these refined foods (think: white bread and rice, chips, sweets and sugary drinks) cause weight loss tips sharp spikes in blood sugar and elevate your triglyceride levels, which cause your body to store more fat around the waist.

The rise of obesity in America has been linked to skipping breakfast, according to the "American Journal of Epidimeology." Include complex carbohydrates such as cereals or whole grains, as well as healthy fats and proteins such as eggs into your morning routine.

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