Running to Lose Weight
It’s not a good idea to begin a diet and a running programme at the same time. This is good news if you’re one of those people who falls off your diet in the first day! The reason is that a runner, even a newbie, plenty of energy and a wide range of vitamins and nutrients. Dieting and running, if started together can lead to a loss of energy and even the risk of illness or injury.
If you want to run to lose weight, you need to begin by estimating the number of calories you need. Multiply your weight in kilograms by 33. This gives is the calorie requirement for a moderately active person who does not exercise. Now consider that if you walk briskly, run or jog for a mile you use about 100 calories. From this, you can calculate the amount of calories you should consume each day to reduce your body fat. Never cut your calorie intake to below 80% of your calorie requirement. Other advantages to running are that the exercise also increases your resting metabolic rate, meaning you burn calories quicker and it increases your percentage of lean muscle, which may make you heavier, oddly, but slimmer! The baseline expectation should be that for every extra 6 miles a week you run, your body weight will reduce by about 1kg.
Drinking lots of water will help your running, your health and your complexion. It also makes your stomach feel fuller, and that reduces any tendency you might have to snack. Don't try to lose weight by losing water, first the weight loss from dehydration will be purely temporary, the weight piles on again as soon as you drink anything and second, dehydration will make it more difficult for you to exercise, so you actually burn fewer calories.
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