Would you like to lose weight by running, but give up after running for less than 2 weeks? In fact, losing weight by running is really not that easy! The main difficulty lies in the mastery of running energy consumption and energy intake, which determines whether you will gain, lose or maintain weight, and the difference in running performance. For novice runners who run to lose weight, a series of plans from training to diet will help you find your ideal body shape by running and fall in love with running at the same time!
How to run to lose weight? Diet + exercise plan for novice runners to lose weight
Weight loss is not improving: think about it first
First of all, please think of the weight loss journey as a super marathon. This is not a sprint run. Although you are looking forward to the results, It happens slowly and steadily, instead of a dramatic run of 10K and a big drop of 5KG. Keep this mentality, if you have been running for a while but do not see improvement, there are several directions you must think about:
1. 90% of people who lose and maintain weight are sports cafes
2. Diet control must be accompanied by exercise
In the NWCR survey Studies have shown that sports coffee is less likely to have the yo-yo effect after weight loss, so unless you want to temporarily lose weight, you must take into account eating habits and exercise. There is another benefit of combining diet and exercise when losing weight: when a weight loss person only restricts calories but does not exercise, the body will often lose fat;Diet and exercise go hand in hand, they can retain muscle and reduce fat, gaining muscle and reducing fat will definitely help you maintain your weight.
Knowledge sticky notes｜Yo-yo effect
Due to excessive dieting methods adopted by dieters, the body appears to lose weight quickly and Changes in rapid rebound; dieters usually succeed in losing weight at first, but afterwards, they can’t maintain their weight in their lifestyle habits, resulting in rapid weight rebound
Determine your target weight
In order to make the plan concrete, please know exactly what your target weight is so that you know what to do to achieve it. Not only measure weight, please measure and set a target body fat and some simple body measurements, such as measuring waist circumference with a tape measure,Thigh circumference and so on.
Start running plan correctly
Novice runners should pay attention to that, please allow yourself to easily invest in the new plan, and then gradually increase Training intensity can reduce the risk of injury and obtain the best weight loss effect. It should be reminded that running is a high-impact activity. Even for heavier men and women, it is the most risky method of weight loss. It may cause more overuse injuries than other forms of aerobic exercise. Therefore, experts suggest that men and women who are overweight can use the following 3 rules to correctly start a running plan:
Rule 1: Start with walking or running
Walking rightThe bones, muscles and joints of the lower limbs are less stressed than running, but the pressure is enough to stimulate these parts to be stronger and more elastic. At the beginning of the training, you can choose complete walking, or jogging and walking; the ratio depends on whether your body is ready to run? Over time, the proportion of running can slowly increase until you can feel comfortable running.
Rule 2: Every practice run every other day
Bone , Muscles and joints need time to recover and adapt to the stress of running. For most novice runners, one day is too short to restore their body tissues. Therefore, at least the first few weeks of training should be separated by one day. If you want to exercise more frequently, you can take a walk or ride between running daysBicycle and other sports.
Rule 3: Gradually increase the distance
I have been reminded repeatedly in the previous article , Running should gradually increase the intensity. You don’t need to rush a half horse a week to lose 5 kilograms. It is enough to do this in 3 weeks, otherwise you will get injured before the meat is thrown off. Your training can slowly lengthen the distance, or increase the intensity gradually (accelerate), but don't change too much at one time, and stick to the 10% rule: the increase in running distance or time should not exceed 10% from one week to the next. For example, practice running 2 kilometers this week, and do not run more than 2.2 kilometers next week.
If you encounterDiscomfort, please add some walking before and after running.
Control diet to help calorie deficit
The goal of weight loss is to maintain insufficient daily calorie intake (Calorie Deficit). In other words, you need to consume more calories than daily intake, there are two kindsKnown methods can be achieved: eat less and move more.
In theory, running can indeed help you "calorie deficit" by increasing calories burned. The question is whether you can’t control your appetite and eat and drink after exercise? This is the so-called "compensation effect" and it has also become the main reason why people fail to lose weight through exercise. Everyone has different appetite responses after exercise, which may have little effect on others, but you will be hungry to eat.
How to ensure that the compensation effect does not affect compliance? The answer is: improve the quality of food. In fact, most people don't consume too many calories, but too much "empty calorie", that is, only sugar, fat or oil made, or alcoholic beverages or foods. inBefore trying to reduce calories, sports nutritionist Matt Fitzgerald recommends reducing biscuits, white bread, or any processed foods, and replacing junk food with more fruits, vegetables, and lean protein. When eating more high-quality foods and switching eating habits at the same time, calories will naturally be reduced in the process.
High-quality foods are rich in nutrients, micronutrients and fiber. Compared with low-quality processed foods, it’s easier to feel full, so it can help reduce Calorie intake. The following list of high-quality and low-quality foods are arranged in descending order of quality:
After starting to run, work hard Minimize the food you eat in the right column and try to eat as much food in the left column as possible. According to a Danish study, novice runners who ran more than 5 kilometers per week for 1 year, but did not change their eating habits, lost an average of 8.4 pounds (Approximately 3.8 kg) weight; novice runners who also changed their diets lost an average of 12.3 pounds (approximately 5.6 kg).
Don’t eat too many calories. Of course it can’t be too few. A nutritionist who assisted athletes in the Canadian Winter OlympicsNanci Guest pointed out that long-term lack of fuel for athletes will slow down their metabolism. Therefore, during diet control, insist on reducing at most 500 calories a day, don't reduce too much! Otherwise it will affect your performance in any sports.