Lately, we have come across many weight loss stories which started with running and then graduated to other fitness regime including gyms. But once in love with running, it became the integral part of their routine and remained constant while other schedules got adjusted in their life. Why is it so? How running as a physical activity becomes a people’s favorite overtime. With a lot of marathons happening across the nation and thousands of people participating in it, there has to be secret charm in this sport which makes it so rewarding for the runners both on physical and mental level.
Running helps in burning excess body fat and calories but there are a few other factors that will determine your level of success on a running weight loss program. If you are running to lose weight, you need to create a substantial calorie deficit. Most experts recommend that you shoot for a weekly calorie deficit of 3500 to 7000 calories to lose 1 – 2 pounds of weight per week.
This can be done by eating fewer calories or burning more calories with physical activity like running. You can also create a balance between the two to reach your target.
Healthy Diet
Runners have special nutrition needs but the basic principles of healthy eating go a long way. Try choosing smaller portions of high-fat or high-calorie foods and eating more whole grains and whole fruits and vegetables.
One common eating mistake among runners is that they overcompensate for calories they burn extra calories from more food and beverages. Some runners also find that they hit a weight loss wall or even start gaining weight, despite their regular training. First step to do it right is knowing approximately how much you are eating with calorie counters.
Another step to control your eating habits is to write down and maintain a journal of what you are eating for a few weeks. This will help you keep a record and assess where you went wrong in relation to the results you get each week and hence, you can make changes in your diet more easily.
Runners also find that they are constantly hungry and therefore, they need to plan their meals and snacks well in advance or keep it organized and with them handy to avoid going overboard and ruining their efforts. Here are more tips to keep your diet on track:
1. Eat smaller meals
Spread your calories over five or six small meals throughout the day. This can help stabilize your metabolism and energy levels and prevent the hunger pangs that may drive you to overeat.
2. Watch liquid calories
Though you may be running a lot, you don’t need to constantly drink sports drinks to hydrate yourself. Same applies to fruit juices, coffee drinks, and soda. Plain water is enough to stay hydrated.
3. Cut down carbs
In general, the average adult should consume around 225 to 325 grams of carbohydrates per day on a 2000 calorie diet (or roughly 45-65% of the total daily calories). If you are exceeding this, or are within the range but are still unable to lose weight – trim the carbs slightly and replace with lean protein.
Running as an exercise
Individuals who lose weight successfully and keep it off burn about 2800 calories a week through planned exercise like running. Running is an effective way to lose weight and burn fat is a relatively short period of time. The number of calories you burn from running depends upon your body size, your pace and your running duration. But as a very general guideline, many runners of average size estimate that they burn about 100 calories per mile.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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