Running to lose weight, tips to lose weight
Running is not only an excellent aid for slimming, as it burns fat, but also improves the silhouette and clears the mind. Great benefits make a lot of running enthusiasts. Let's see this in more detail.
Running for weight loss: is it effective?
And among all those who run, a large number of them practice this sport in order to lose weight. Admittedly, this solution is effective in reducing excess weight, but the fact remains that to see the real effects, this practice must be associated with a balanced diet. Thus, running will not only help you maintain a healthy weight but also give you enough motivation to adopt new eating habits. In fact,
running when you are overweight makes the activity less enjoyable. The first thing you need to do is balance your diet so that you don't feel like running is an insurmountable ordeal. Furthermore, regular runners tend to look for ways to allow their bodies to function better in order to achieve the goals they set for themselves.
Run on an empty stomach
If you choose to exercise before breakfast, know that the fat consumed is more important, because when you fast your sugar reserves are at their lowest, forcing your body to extract its energy from fat. So, if you run at your endurance for 30 minutes, you will burn 60% fat instead of 30% if you are not fasting. Be careful, however, if you suffer from diabetes, sports sessions on an empty stomach are not recommended.
There is no way to train anyway.
When you wake up, start drinking a large glass of water or a light sugar-free tea or coffee to keep yourself hydrated. This will reduce the risk of convulsions.
- While running, gradually speed up until you reach the FCM. FCM is the maximum heart rate which is calculated as:
- For men = 220 - your age = produces beats per minute (beats per minute), ie if you are 36 years old: 220 - 36 = 184 beats per minute.
- For women = 226 - your age = produces beats per minute (beats per minute), ie if you are 36 years old: 226 - 36 = 190 beats per minute.
- Be careful not to exceed 30 to 45 minutes of running.
- Take a sweet snack with you to avoid the discomfort caused by hypoglycemia.
- When you come back, make sure you get enough water, and then eat a balanced breakfast.
Adapt to your speed
You don't have to run fast to lose weight. Conversely, studies show that the more moderate the intensity of activity, the more fat is burned. That is why it is better to prefer a running speed that allows you to be stable over time, taking into account your maximum heart rate or FCM.
Specifically, it is recommended to run twice a week for at least 30 minutes. For speed, it all depends on your physical condition:
- If you're just starting out, consider running with an MHR between 60 and 70% of that for your gender and age (for the calculation, see previous chapter).
- If you have more than 4 kg to lose, your goal should be to achieve between 50 and 55% of your FCM.
- If you are a trained runner, aim to meet 75% of your FCM.
Try interval running
Once you are comfortable with endurance running and have lost your first few pounds, you can move on to interval running. It is therefore a matter of alternating the recovery phase and the high speed operation. Each stage is proportional. Thus, you burn calories during your session, and also for the next 24 hours, since the internal recovery work is also intense, and also allows for greater calorie
expenditure. That is why you should take a 72 hour break between two consecutive sessions, without exceeding two sessions per week. However, this practice dictates the benefit of good muscle sheathing, which protects the back, and does not have heart problems, because the exertion is very intense. Do not hesitate to seek advice from your doctor. Here's how:
Start by warming up.
- Then, first, run very fast (80-90% of your heart rate) for 15-30 seconds.
- Go into 15 to 30 seconds of recovery, i.e. running at a low speed.
- At first, repeat steps 2 and 3 between 4 and 6 times, then gradually increase the repetitions until you have a 30-minute session.
To lose weight, run regularly
Running should be fun, and the goals you set for yourself should be realistic. Without it, it will be an activity that you will find difficult to maintain in the long run. However, in order to be effective and allow you to lose weight in a sustainable way, you must run regularly. At first, you can set yourself a goal of running two to three times a week at your own pace. As you progress, you may become interested in rhythm, etc. If you need software to help you stay on track, you can find it on the Internet, for example.
Review your lifestyle and diet
If you just ran, you would lose little or no weight. That is why it is necessary to follow a healthy lifestyle and a particularly appropriate diet. It is also not necessary to follow a highly restrictive diet. Instead, focus on a balanced diet:
Therefore, it is recommended to limit refined sugar and fat.
- Avoid eating ready-made or processed meals.
- Choose whole starches and legumes. Carbohydrates provide energy for your body, so it is recommended to eat them with every meal.
- As for your daily protein intake, it varies between eggs, meat, and fish.
- Fruits and vegetables provide essential vitamins and fiber and hydrate your body. Consume at least 5 a day and choose them according to the season.
- Consume an unlimited amount of water.
- Finally, eat your food.