Running is one of the best activities for weight management.
If you're looking for ways to lose weight faster when running, chances are you're already a runner. So you know that running is one of the best activities you can engage in for weight management. Once the weight is off, regular running will keep you trim. So now is the time to look to your diet and make some changes that can help you shed the pounds while you pound the pavement.
Instructions
1. The first step in any weight loss regimen is to determine how many calories you need on a daily basis to maintain your weight. You can estimate this number by taking your body weight in pounds and multiplying it by 13. For example, if you weigh 154 pounds, your body needs 2002 calories a day to maintain its current weight. (This calculation gives you room for some light daily activity.) You lose one pound by consuming 3,500 fewer calories than normal in a week. In order to lose two pounds a week, you need to eat 7,000 less calories that week. That means you need to cut 1,000 calories a day if you're depending on diet alone! But when you run one mile, you burn roughly 100 calories. So, if you were to run 20 miles over seven days (about 3 miles a day), you could burn 2,000 calories, leaving you with 5,000 calories to cut out of your diet.
2. To maintain optimal health and speed weight loss, your daily caloric intake should be spread among the food groups in the following pattern: 50% carbohydrates, 25% protein and 25% fat. Your carbs will sustain you throughout your workout so eat them before and after running. Carbs that are fiber-rich and have a high water content are good choices when trying to shed pounds. These include: fruit, such as apples, oranges, bananas or peaches; and vegetables, such as carrots, celery, cabbage, and asparagus. Carbs with a high starch content, such as beans and lentils, pasta, rice, noodles, bulgar, breads, crackers and rice cakes, should be consumed less often.
3. As a runner, you must choose your proteins shrewdly. Protein maintains muscle integrity, but also keeps you feeling fuller longer. Lean (low-fat and low-calorie) proteins include, whitefish, skinless chicken, turkey breasts and egg whites. The calcium in dairy products can assist weight loss. Diet-friendly dairy products include, low-fat or fat-free cottage cheese, yogurt, and low-fat cheese, such as mozarella, hard cheeses and low-fat ricotta.
4. A little bit of fat slows digestion and keeps you feeling fuller longer so it is helpful in weight management, but again, choose wisely. Foods with "good" fats that contribute to, rather than undermine, heart health include almonds, peanuts and peanut butter, avocadoes, olives and olive oil. Don't forget to opt for light-tub margarine, low-fat or fat-free dressings, and light cream cheese in place of fattier alternatives.
5. To achieve the optimal calorie-burning workout, plan what time you are going to run and work your calorie intake around this time. Glycogen, which your body converts from carbs, sustains your body during your run, so fuel up on carbohydrates before head out. Eat more carbs post exercise, as your body is now at its most efficent at converting carbs to glycogen, replacing depleted stores in your muscles to guard against muscle wastage. The more muscle you build, the more calories you burn. Eat your protein and fat during the times when you're not so active.
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