Running | 5 Tips on running your way to fast weight loss
Here are our 5 suggestions for achieving long-term weight loss by running and avoiding the "YO-YO" effect of the draconian diet like keto diet.
1. Set an achievable objective
When people go on a diet, they often set themselves a big target in terms of the kilos they are planning to lose, without knowing their body well enough.
The weight loss that you want to attain must not be less than your fitness weight, meaning the weight at which your body and mind feel good, without endangering yourself. It is a stable weight requiring no dietary deprivation or excess. It can vary by more or less 2 kg over time – this is entirely normal.
You can calculate your BMI = weight (kg) / height (m)². If the result is between 18.5 and 25, the body weight is deemed normal. A figure between 25 and 30 indicates that you are overweight and a figure in excess of 30 indicates obesity. BMI as an indicator should be treated critically, because it does not take into account muscle mass, fat mass, age or gender. It can help you set an objective but you should bear in mind that muscle weighs more than fat.
Not just about a single meal, a balanced diet is based on several meals: breakfast, lunch, tea and dinner will be part of your everyday routine. Here are the daily recommendations:
- Fill up with energy every meal, including potatoes, bread, rice, pasta and other starchy carbohydrates
- 1 to 2 servings of meat or beans for protein.
- At least 5 servings of fruit and vegetables with vitamins, fibre and water.
- 3 cups of dairy products for protein and calcium.
- Reduce fat without nevertheless removing it altogether. It provides lipids and vitamins.
- Limit sugar consumption without necessarily eliminating it. They provide pleasure and we need to bear in mind that eating should also be enjoyable!
2. Balance your energy expenditure and intake
The stability of your weight depends on the balance between the energy you expend and the energy you take in. Not compensated by an increase in energy expenditure, any excess intake will result in a store of energy in the form of fat, leading to weight gain. Conversely, to lose weight effectively, you need to burn off more energy than you take in from your diet.
Energy expenditure corresponds to the energy used to make your body function.Energy intake corresponds to the food you eat, which the body transforms into macronutrients (proteins, fats and carbs) and micronutrients (vitamins and minerals).
3. Accept the phases during losing weight and be patient!
Start by adopting a balanced diet. The secret is that you eat everything, while managing the quantities of each type of food. Initially, you will experience a rapid drop in weight. No need to panic, this is quite normal, but it should not last.
During your "diet", you will also experience plateau periods when you just stop losing weight. This should not be a cause for concern either, as your weight will start to drop again once your body adapts. If this plateau period lasts for too long, lower your energy intake slightly to re-engage the process.
To effectively lose weight and not regain it afterwards, you must not exceed -0.5 to 1 kg each week. By reducing your energy intake by 200 to 300 kcal per day, you are likely to attain your objective without affecting your metabolism or disrupting mental well-being.
4. Finding your running pace
Running is not only great for losing weight, but also brings you mental well-being and many other health benefits. Burning off 600-900 kcal/hour, it strengthens the muscles and tones the body – a firmer body looks slimmer!
The basic rule for slimming and staying slim is to run regularly and enjoy running to stay motivated. Your starting objective is to run 2 to 3 times a week without worrying about your pace or running intensity. Without even noticing, your endurance will improve.
You may start by running for 30 minutes and gradually increase to 40-45 minutes or more. The longer your running time is, the more fat will be burnt off. If you have not run for a while, start gradually and don't hesitate to alternate between walking and running, e.g. 10 minutes of running and 5 minutes of walking while gradually increasing the running time over the course of your training.
After each run, take time to recover properly so that you can reap full benefits from the exercise and there is no accumulation of physical fatigue which can lead to physiological stress.
5. Don’t run on an empty stomach
If you are going out for a jog a long time after your previous meal, it is preferable to have a snack at least 1 hour beforehand. Running on an empty stomach will not make you lose weight more quickly. On the contrary, you will accumulate fatigue which will not help you attain your objective.
Your snack can include cereals in the form of cereal bars, low-fat biscuits or multigrain bread combined with fruit and water.
Now, you have all the information you need to lose weight, stay in shape and enjoy the benefits of running.