Understanding the most effective ways to run for weight loss before you start will help you avoid common mistakes—and get you the results you want. There is a widely held belief that exercise—including running—is not an effective tool for weight loss. If exercise is so ineffective for weight loss, as the scientists say, then why do almost all of those who are most successful at weight loss exercise? There’s another benefit to combining diet changes with exercise when you’re trying to lose weight. Many kinds of exercise can be effective for weight loss, but running is among the most effective.
No matter which form of exercise you choose, it’s important to ease into your new exercise program. Walking is less stressful than running to the bones, muscles and joints of the lower extremities, yet it’s stressful enough to stimulate adaptations that make these areas stronger and more resilient. Your early workouts may consist entirely of walking or a mix of walking and running, depending on how ready your body is for running.
The problem is that running, like other forms of exercise, makes it difficult to eat less due to increasing appetite—something known as the compensation effect. High-quality foods are less energy dense and more satiating than low-quality foods, so they fill you up with fewer calories.
When you start your running program, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column—especially from the top of this column.
While it’s important to progress slowly, you can continue to progress with your running until you are doing as much as you can with the time, energy and motivation you have.
These additional increases in running will likely stimulate additional increases in appetite and eating. The best way to avoid this type of self-sabotage is to view your runs themselves as rewards rather than as chores to be gotten through and rewarded. For this reason, you should do whatever you need to do to enhance your enjoyment of running. Plus, my back hurts really badly when I sit here for too long – and I need something to break it up. When she’s not sharing too much personal information online and in the newspaper – you’ll find Leslie somewhere in Nebraska hanging out with family and friends. Making the change Many of us have eating habits that have been ingrained in us since we were kids. Review your diet A good starting point is to review your diet and make the following changes: • Record everything you eat in a food diary. Help is at hand Losing weight can be difficult, so it’s important to arm yourself with the necessary tools and advice to help you stay on track.
How it works Create your daily menu by choosing one meal from each of the following categories.
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Countless women and men have shed excess pounds and kept them off with the aid of this simple form of exercise. This belief comes from studies showing that overweight women and men fail to lose much weight when given a structured exercise program to follow. However, in the real world, the vast majority of people who lose significant amounts of weight and keep it off are exercisers. The answer appears to be that while exercise is not as effective as dietary changes in stimulating initial weight loss, it is wonderfully effective in preventing weight regain. But studies involving NWCR members and others have demonstrated that exercisers are much less likely to yo-yo. When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat.
In a 2012 study, Paul Williams of the Lawrence Berkeley National Laboratory found that runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise. Increase the challenge level of your workouts gradually to lower injury risk and get the best results. As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs. But if you increase your running volume too quickly, you are likely to become injured or overtired. This is the primary reason that exercise often fails to meet people’s expectations for weight loss. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on your weight loss. If you are highly motivated, consider aiming for a long-term goal of building up to 60 minutes of running per day, six days per week.
But if you’re already running as much as you can or wish, and you’ve already improved your diet quality and you’re still not losing weight as fast as you would like, there’s something else you can try: decrease the size of your meals by about one-fifth. In fact, whatever your weight-loss goal may be, your number-one goal should be to enjoy running—or learn to enjoy it. Studies have shown that when people manipulate their workouts in ways that make them more fun, they are more likely to stick with their programs. Most people know that the weight-loss equation is largely dependent on how much exercise you do and what type of diet you follow. For example, a bowl of ice-cream after dinner, pizza at least once a week or a sweet treat to reward ourselves.
The National Weight Control Registry (NWCR) researched a population whose members have all lost at least 30 pounds and kept the weight off at least one year. So unless you are interested only in temporary weight loss, you should change your diet and exercise.
The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike, or whatever else.
So limit your running to every other day for at least the first several weeks of your program.


Here are lists of high-quality and low-quality foods, given in rough descending order of quality.
A 150-pound person who runs 10-minute miles will burn more than 4,000 calories per week on this schedule. Research tells us that the average person eats roughly three extra calories for every 10 calories she or he burns through exercise. Research by Brian Wansink of Cornell University has shown that people can eat about 20 percent less at meals without noticing the difference in terms of satiety. Too often, runners celebrate the completion of workouts by eating low-quality treats such as cookies and potato chips.
That’s because you will only benefit from running if you keep doing it, and you will only keep doing it if you enjoy it. While physical activity at least three times a week will help you shed those extra kilos, most experts agree that diet is the first thing you need to change in order to see results.
Our body can often mistake hunger for thirst, so now there’s no excuse to reach for a chocolate bar. Ninety percent of these individuals report exercising regularly, and the average member burns more than 2,600 calories a week in workouts. As a high-impact activity, running causes more overuse injuries than other forms of cardio exercise.
If you wish to exercise more frequently, do walks or non-impact workouts, such as cycling, between run days. To practice it, simply avoid increasing your total running distance or time by more than 10 percent from one week to the next. Running will help you maintain a calorie deficit by increasing the number of calories you burn.
That’s because in our society we have been trained to eat beyond our natural satiety level. Ironically, the risk of injury is greatest for heavier men and women who are likely to run specifically for weight loss.
You can increase your calorie deficit and your rate of weight loss—at least in theory—by eating less also. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat. Just be sure to do this only after you have allowed your food intake to adjust to your increased amount of running. If you’re a size 16, chances are that you won’t morph into Elle overnight, but with a lot of determination you will get the body you’ve always wanted.



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Comments

  1. esmer

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    28.04.2014

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    28.04.2014

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