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Your Ultimate Slimming Guide



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Everyone knows someone who has lost a lot of weight when they started running and many people know it Runners who have gone the opposite route and gained weight while exercising Does walking or hurting your goals help you lose weight? It depends on how you do it.

How walking helps you lose weight

You can Lose weight as your routine boosts your activity levels beyond your normal routine, so if you never exercise and start running – even around the corner every day or for 30 minutes – you'll burn more calories and lose some weight (unless you're tired) because, you fall into the trap if you eat extra a minute).

But if that amount of running becomes routine – you might run the same three miles on the same three days a week for months – your weight will remain stable U To put it bluntly, you still burn calories while running, but you do not burn more calories than you did before. So if you run the same and eat the same, you still weigh the same.

To burn more while running, you need to change something: maybe you drive longer, maybe you can drive faster in certain sections (try them out faster), maybe you'll replace some apartments with a few hills. Each layer (which is "slightly more than you've done before") can help increase calorie burning.

How You Can Lose More Weight by Running

Aside from changing your walking patterns, experts all say that you really want to lose weight by walking, you need to think about what you eat.

Sometimes that comes naturally: "Often people feel comfortable moving from a sedentary state to more exercise, and that could translate into better food," says Leslie Bonci, sports dietician for the Kansas City Chiefs and Co Author of Run Your Butt Off .

"But the honeymoon phase is not forever," she warns. What started out as a banana after training can turn into a high-calorie coffee beverage and pastry on the way home.

"Too many runners overcompensate for calories after their runs and think they deserve it," says Dr. Jason Karp, Run-Fit's Chief Running Officer and author of Run Your Fat Off. "The thought of a big plate Pancakes with boysenberry syrup and a chocolate banana smoothie are often enough to get some runners through a couple of miles on a long track." That means you can take more weight on the next run ( no fun). A recent study published in the American Journal of Clinical confirmed that new athletes tend to overcompensate for training with calories and lose less than expected.

"People tend to forget that running is not an enormous calorie burner, they burn about 100 calories a mile," says Bonci, which is whether you go slow or fast (if you're fast, you're in 60 Minutes more miles than slow people.) So, if you're thinking in your head of how many calories you're burning – and replacing – think in miles, not minutes, that 3-mile run may have been difficult, even if you hit it There are still only 3 miles to be crushed much faster than usual, they are done faster but have not burned (sorry).

How To Avoid Running / Weight Gain

To Prevent You From Running In Overeating a track should be considered before, during, and after training.

Before a run . "For a 45-minute run, you do not need a lead time," says Bonci. "A two-hour training run different – you need to have some fuel in the tank. However, if you only train for one hour, you need nothing but water.

During the run . "People only have to fill up on long runs if they train for a marathon or ultramarathon." Often, they consume a lot of calories from sports nutrition products on shorter runs. "And then they ask themselves why they do not lose weight," says Karp.

After the escape. Start with a big glass of water. This will help you rehydrate and absorb the "gastric content," says Bonci. So you can avoid that you breathe in the kitchen all at once. If you want to have something before taking a shower, then present it as an appetizer. Then take a shower, come back and eat more relaxed, she says. "Imagine water as a shooter and hunter, it's something to eat."

Ideal for castering: "I like the idea of ​​eating something that requires a utensil, because then it takes at least a little bit longer eat, "says Bonci. "Yoghurt with muesli can be good, because even if you're tired of running, most people have enough energy to put a spoon in their mouths."

How much weight can you lose by running?

Many. For example, Dustin Worth was inspired to walk when his wife was in a marathon and lost 20 pounds on a treadmill in their basement in just one month. That was when he was 270 pounds and his running and eating habits now turned him into a tattered 170-pound guy (see his entire story with photos).

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<p class= And then there's David Myers, who started running at over 350 pounds, then started running and today he's 130 pounds lighter and Stephane Doiron who grabbed his race Shoes, when he realized that he could not keep up with his son, whom he trained for his hockey team on the best way to condition. "I remember that I could barely walk a minute without stopping to catch my breath "Today he regularly runs 10km and has lost 30kg, so you do not have to walk far to make it work for you, just go out and get what you want."


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