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Beginners Running Five tips for beginners running for weight loss 1. Keep a food diary Before you start running, make a diary of what you eat from Monday to Friday for your own benefit. 'Once you keep a food diary you become your own detective and any big no nos you can see for yourself,' says Hilary. Be honest with yourself and make sure you're getting a good balance of clean foods. Cut out the junk food (crisps, chocolate bars), cut down on (not cut out) starchy foods such as bread, pasta and potatoes and focus on getting a good mix of leafy vegetables, lean meats and fish in your diet. Carbohydrates are an important part of a Beginners Running diet but if your goal is to lose weight and you're starting with a small amount of exercise each week, then cutting down will help. 2. Eating before the run As a general rule, you should be looking to spread your food intake over the course of the day to ensure your blood sugar levels don't get too low. If you're new to running and going out for around 20 minutes then you won't need to worry about taking any food out with you, but you should consume some calories before setting out. Don't overload at any one meal and don't go out running on empty,' advises Hilary. 'If you're going to run in the morning and don't have time to digest food, drink a carrot or pomegranate juice before you leave. If you're running in the evening, have an afternoon snack of about 100 calories at least an hour before you go, such as an apple or a third of a flapjack.' 3. Hydration As with your diet you are trying to be an efficient, healthy machine, so aim to drink water throughout the day but spread it gradually over your waking hours. A simple way to make sure you are hydrated is to make sure your urine runs clear before heading out for a run. Again, a good, even spread is what's best as Hilary says: 'It's the same as balancing your blood sugar levels, your body wants consistency and is not going to thank you if you flood it before or after running.' 4. Eating after the run If you've just started running then you won't be burning loads of calories so don't go and gorge on pasta after the run. Again, pomegranate or carrot juice should be enough, but a handful of nuts, seeds or raisins is ok too. Hilary says: 'Lots of running advice is by men, for men, or serious women runners, so lots of women actually put on weight when running due to eating lots of carbs.' Women should be consuming about 1800 calories a day in conjunction with a running plan in order to see steady weight loss of one or two pounds a week, whilst men should have around 2000. While a couple of pounds may not sound a lot, this is a sustainable programme that will ensure the weight stays of unlike a crash diet. The Beginners Running Bug has as even day diet plan here to get you started. 5. Don't overdo it Don't run yourself into the ground and don't stress your body out. If you're new to running then aim to get out for about 20 minutes three times a week at first. Running is a great way to work off the stress of a busy day at work but listen to your body and don't push it too hard at this early stage. 'Some of my clients have had such stressful jobs that at the end of the working day they're not ready to exercise. Sometimes it's good to run off a stressful day at the office but others you just need to relax and recover.' Follow us on https://www.facebook.com/LiveBeingFit/ https://www.instagram.com/livebeingfit/ https://twitter.com/livebeingfit www.pinterest.com/LiveBeingFit/ Click to know more on http://www.livebeingfit.com/our-programmes/ Thank You