How to Lose Weight While Running a Lot (hint: it's not by dieting)There’s no escaping the truth: the more you run, the more you have to eat. A difficult reality for those of us who want to lose weight. After a long run or hard workout, you may feel like you could literally eat everything in the fridge. The ravenous hunger that accompanies strenuous running makes weight loss seem impossible when you’re training – even though it seems counter- intuitive. But it’s not: Matt Fitzgerald calls this phenomenon the “compensation effect” in his book The New Rules of Marathon and Half- Marathon Nutrition. As running volume and intensity increase, your appetite triggers will become more sensitive because of hormonal changes in the body. In other words, exercise makes you feel hungrier and want to eat more. So if that’s what happens when you run a lot, how can you accomplish both your weight loss and running goals? Losing weight doesn't have to feel like fasting!Want to know how to lose weight? Follow these weight loss secrets to slim down and tone up. If you are looking to lose weight fast and safely, you. This article features proven tips that are based on scientific research and. 10 Easy Ways to Lose Weight Without Starving Great tips that will leave you satisfied and slimmer By The Editors of Men's Health February 25, 2013. How to Lose Weight With Thyroid Disease. Weight control is often difficult for healthy individuals, but if you have a thyroid condition, it may much more difficult to. Diet, weight loss, diet plan, weightloss, dieting, weight loss program, hcg diet, hcg, healthy diet, diet program, weight loss plans, healthy weight loss, healthy. Looking for weight-loss tips and recipes? Try EatingWell's 7-day diet meal plan to lose weight. This 1,200-calorie meal plan takes the guesswork out of dieting. Skipping snacktime won. Hypothalamic lipophagy and energetic balance. PREVALENCE OF SUCCESSFUL WEIGHT LOSS MAINTENANCE. There are very few studies that have used this definition to estimate the prevalence of successful weight loss. How to Lose Weight if You Weigh 200lbs or More. Looking for how to lose weight if you weigh 200 lbs or more? Admittedly, it can be difficult for some runners. Especially because the compensation effect is stronger for some, actually causing weight gain during periods of heavy training. But there are ways to control your Cookie Monster cravings, get all the nutrition and fuel you need to run well, and lose weight. Get a jump- start with our free Nutrition Course – delivered straight to your inbox with tips on training, nutrition, weight loss, and more. Why It’s Hard to Lose Weight While Running. Recently Anne emailed me an excellent question: “How can I lose weight and run a lot at the same time? I have 9 months before my marathon and I’m scared that I won’t be able to make it because of my weight. I don’t want to stop running to go on a strict diet but I’m unclear as to how I can lose weight and run at the same time.”Anne’s question echoes many sentiments that I’ve heard from runners who struggle with weight loss and running. Have you ever wondered how you can keep losing weight while eating all of the carbs necessary for running? Or how to control your appetite after a long run? These are all great questions. And to answer them, we have to stop thinking about “diets” and cutting calories because those strategies simply don’t work for runners. If you cut calories or carbs while running a lot (like during marathon training), you’ll feel sluggish, have poor post- workout recovery, and may not be able to finish your most challenging workouts. Your ability to tolerate high training levels will be dramatically reduced. So you can’t “diet” by cutting calories if you’re training because you’ll run poorly. And to lose weight (and keep it off), you have to run smart. Train Smart to Lose More Weight. There’s comforting news for competitive runners: smart training can help you lose more weight than “just” running. When your training is designed properly with a time goal in mind, you’ll shed pounds faster than if you were just running for fun. I’ve asked a lot of runners “what fast workouts have you done recently?” And the responses are often a variation of the same answer: “4. None. Their training isn’t structured to promote weight loss. And it’s not just fast workouts, either. The progression of workouts, “extras,” long runs, and even frequency of running all work together to help you lose weight. So when you see many of my runners posting dramatic personal bests, being at their personal goal weight is a big part of that. Smart training helps get them there and is what I help runners with every day. Ongoing exercise is also critical for weight management. People who have successfully lost weight and kept it off almost always exercise regularly. That’s why smart training is an integral piece to permanent weight loss. To see how you can train smarter, check out the PR Race Plan or the full Injury Prevention for Runners program. But in addition to training correctly, your food choices make a vital contribution to your weight loss goals as well. Curb Your Appetite and Lose Weight (No Dieting Required)I despise diets. They’re unsustainable and gimmicky – whether you’re following Zone, Jenny Craig, or Atkins, you’re ultimately doing one thing: eating a low- calorie diet. And we’ve learned that low- calorie diets won’t allow you to run to your full potential. But with better food choices, we can control weight gain and prevent it from coming back once it’s (finally) lost. While I’m not a nutritionist – nor do I play one on the internet – there are several tried and true methods of controlling your hunger and shedding unwanted pounds. Eat extra protein in the morning. This weight loss strategy was first introduced to me by Tim Ferriss in his outstanding book The 4- Hour Body. The premise is simple: eat 3. In fact, Ferriss’ credits this one simple ritual as the catalyst for his father losing 9. The fastest digesting form of protein is whey, derived from milk and widely available as a powder that you can mix with water or milk. I’m often asked what supplements I take and my answer is “virtually none.” But the one supplement that I regularly use is a protein shake using whey powder. Specifically, I use Optimum Nutrition 1. Whey Gold Standard because it’s the most affordable, trusted, and best- tasting product available. And in case you’re hesitant: a daily protein shake will not cause you to gain weight or “bulk up.” There’s not enough calories and you’re not doing the weight workouts necessary to gain muscle mass. Besides, if you’re running a few times per week it’s incredibly difficult to gain muscle mass. Too many of us “reward” ourselves after a good run with bagels, cupcakes, or cookies. And before you complain that I’m being a stick in the mud, know that I’ve out- eaten guys 1. I can eat! But that doesn’t change the truth that if you’re trying to lose weight, nutrient dense and low caloric density foods need to form the corner stones of your diet. Here are a few examples of nutrient dense foods: Vegetables (low calorie)Fruit (moderate number of calories)Legumes (moderate number of calories but high satiety)Grains (moderate number of calories but high satiety)Satiety is critical here because these foods keep you full and satisfied for longer without a lot of calories. For more recipe ideas than you can shake a stick at, check out this list of healthy recipes by Registered Dietitian (and runner!) Anne Mauney. Make Grocery Shopping Easier. Surrounding yourself with whole, clean, and “real” food is one of the best ways to force yourself to eat nutrient dense and healthy food. That’s not a diet – it’s just enabling yourself to make better food choices. The first step is to clean out your kitchen and remove most processed foods that are calorically dense but nutrient poor. Either have one last eating bender, donate those items to a food pantry, or simply throw them out. Now it’s time to go shopping! Instead of worrying about eating the same 1. I put together a free resource to help you eat more real foods. The Master Shopping List has nearly 9. Everything here (well, almost everything) is what I consider a “real food” – so stick with these foods to feel great. You can sign up here and I’ll send it to you. Use it to get new ideas for dinner when you’re feeling stuck. As my Italian Grandmother would say, mangia! How To Lose Weight - Phase 1 of The Lose Weight Diet. Welcome to Phase 1 of The Lose Weight Diet. For anyone just starting here, let me quickly mention that this weight loss diet plan is completely free. There will be nothing to pay for or sign up for first. You see, in order to successfully reach your weight loss goals, you're going to first need to understand how to lose weight. A complete, yet easy to understand explanation of exactly what is required for weight loss to take place. How it happens, why it happens, and most important of all.. You can not skip ahead. You will need to know this in order to create your weight loss diet plan in Phase 2. Well, every one of those foods and every one of those drinks contain calories. The reason I'm mentioning calories to you as though you are 5 years old is because the answer to the almighty . Not only does everything you eat and drink contain calories, but everything you do burns calories. Literally every step you take and every move you make burns calories. In fact, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories. If you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3. In this example, 3. It's the number of calories required for the body to maintain its current weight. Think of it like it's your body's weight loss password, and knowing it will get you into your own private weight loss system. Once you're in, you'll be able to control your weight with ease. In fact, for anyone wondering how to lose weight, this is the number at the heart of that answer. The best way I can explain why is by telling you the big secret.. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. YOU WILL LOSE WEIGHT! Calorie Deficit (Giving your body less calories than it needs). You just learned the one simple fact that The Lose Weight Diet is based on. I told you, weight loss is all about calories. More specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3. You would gain weight if you ate 3. I realize I was only supposed to explain how to lose weight, but you've also just learned how to gain weight. You ate more than your maintenance level. To lose weight, you just need to reverse that. You may have noticed that in the example above I subtracted 5. Subtracting 5. 00 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3. So, if you ate 5. So, by eating 5. 00 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, . You'd end up losing muscle along with the fat. You'd be hungry, annoyed and feel like crap. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind. I know I can do this by eating about 5. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?! You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 5. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have.. What about protein, carbs and fat? Eat the right amount per day and you will lose weight regardless of where those calories came from. However, the foods and nutrients supplying those calories still do play many important roles in your diet and health for various reasons. Despite what the many fad diets and commercial diet plans have scared you into thinking, your weight loss diet CAN and SHOULD contain a good amount of all three. Don't worry, I'll explain all of that next. Right now you should fully understand how to lose weight. Feels good, doesn't it? I told you this was simple. What you need to do next is use what you just learned to create your own weight loss diet plan. That's what Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie maintenance level is and exactly how many calories you should eat each day. You will also learn how much protein, carbs and fat you should be eating along with examples of which foods to get these nutrients from.
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