You started running a few months ago, but every time you jump to size, you are frustrated with the results. What did it give? Although running does consume a lot of calories, there are some reasons why you may not be able to see the slimming effect you are pursuing.
Burning tons of calories can cause a famished feeling afterward, but it’s important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you’ll be hungry again in the next hour. Postrun snack is essential, make sure it’s packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don’t go overboard as a way to reward your efforts. Still find you’re utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
You Don’t Run Enough
If you’re running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won’t burn enough calories to lose weight. In order to lose a pound a week , you’ll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength Training on the other days.
You’re Burning Less Than You Think
You just got back from a run, you’re covered in sweat, and you’re convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute- If you didn’t run for that long or that fast, then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure, using a heart rate monitor or one of These cheap running apps on your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighbourhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you’re placing on Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your Having other forms of cardio as well as strength training since muscle mass burns more Calories and speeds up your metabolism.
It’s Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your potential might not decrease (and might even Go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn’t always the best way to monitor your progress. Even though the scale’s not budging , you might be able to fit into those skinny jeans you had your eye on.
Emily Golding is 32, 5’4”, and currently weighs 145 pounds. In 2016, after the birth of her son, she was inspired to lose weight for her long-term health. This is her weight-loss story.
The turning point Honestly, I wasn’t a fat kid, I just steadily gained weight as I got older. I don’t ever remember it being an “issue.” Somehow I was lucky and was never teased or left out because of my weight, and I was always pretty confident. As I got older, I would try to lose weight in all the “traditional” ways (diet and exercise) and I would lose some, but then it would come back. I never lost more than 10 pounds or so. I never really tracked it because honestly my weight didn’t bother me. I never felt “fat.” It’s hard to describe, but that’s the best way I can say it. The most weight I ever lost was in 2010 when I did the “B12 Diet,” where I basically followed the diet of someone getting B12 injections without actually getting the injections. I just took a lot of supplements. I lost about 60 pounds that way but managed to put it back on fairly quickly. I got down to 250 pounds, and that was my “skinny.” After I gained it back, I would look at the picture of me at 250 and say, “Oh man, I need to get back there.”
I’ve always had milestones I was “going to lose weight by” — my high school graduation, starting college, getting married, my first anniversary — but it just never happened. I wasn’t unhappy, I didn’t feel bad, I wasn’t on any medications due to my weight, and I wasn’t having any health problems. I just didn’t have the motivation. Then in 2015, when I was over 300 pounds, I started running and completed the Couch to 5K program. I felt great! It was at that point, after years of trying, that I got pregnant. I had lost a little weight, and it was either that or the fertility medicine, or both, but we were very cautiously excited. I was put on modified bed rest, so weight loss obviously was put on the back burner. Unfortunately, we miscarried at 15 weeks, and we were heartbroken. After a few months of trying to get back into the swing of things, I got pregnant again. We were again cautiously optimistic, and I was put on modified bed rest again. Luckily, nine months later, I gave birth to a perfect 9 pound 10 ounce baby boy! At the hospital I weighed 325 pounds. This was not at all a focus for me, but I knew that was my highest recorded weight.
I am the picture taker in my house. When I say I have over 150,000 photos on my phone, this is not an exaggeration. I am often frustrated with my phone’s inability to handle the amount of photos I have. I love capturing memories, but that also usually means that I’m behind the lens and behind the scene. When Charlie, my son, was about 9 months old, we went to the Botanical Gardens and took our Canon, and my husband Christopher and I took a picture of each other with Charlie. When we got home and looked at them, I was sad. I didn’t hate the photos, I didn’t delete them, but I knew that I needed to be around as long as I could to take care of this perfect baby boy. I knew that even though I didn’t have health problems at that particular moment, I would most likely have them in the future. I knew I couldn’t control everything, but I had to try and control the things I had control over, and one of those things was my weight.
One day my husband came home and talked to me about the keto diet. It sounded like another fad diet, but he was pretty sure he wanted to try it. He did some more research and convinced me that we should both try it, and on Aug. 15, 2016, we started “eating keto.” This can mean different things to different people, but for us it meant staying under 20 net carbs (carbs – fiber = net carbs) and staying within our calories. For me, this calorie count was 1300 because that’s where I felt comfortable and satisfied and not at all hungry. We must have gotten it right this time because neither of us really experienced keto flu, and the pounds quickly started to “melt” away. We didn’t really incorporate any exercise until a few months in, and that’s when I got back into my running.
The whole thing happened so fast. The weight was coming off so fast I didn’t have a lot of time to think about it. I was motivated by the results and just wanted to do more and be more active to keep my progress moving.
We are coming up on our second year of keto, and it is a lifestyle for me now. I have never knowingly gone over my 20 net carbs (I track my food, but obviously there is some guessing involved when you don’t have access to labels). I have stayed keto for birthdays, Christmas, everything in the past two years, and at first it was a struggle, but now it doesn’t faze me. This is just who I am now.
I think my mindset really helped me stay focused. I made sure to be careful with my language. I never referred to it as the “keto diet” because this was a lifestyle change, not a diet. I referred to things as “things I don’t eat” versus “things I can’t eat,” and I told myself I deserve not to have a cheat day because it’s never worth it and it’s only bringing me backward.
A lot of people say things like, “Nothing wrong with cheating!” or “Enjoy the day” and “You only live once,” and if that is how you view it, there is nothing wrong with that. That being said, I truly believe my determination not to have a cheat day got me to where I am. Not just with the weight loss but not being tempted by carbs and truly being able to enjoy a situation without indulging in a cupcake. I just know I don’t need it, and somehow I have gotten to a point where I don’t want it. Don’t get me wrong, I have a sweet tooth; I’m just lucky enough to have a hubby that knows his way around the keto kitchen!
People always assume that I must feel a lot better, and honestly, no. I don’t feel better, and I am not proud of myself. I don’t like saying that because I think a lot of people assume that I have low self-esteem or I don’t like myself, but that’s not the case. I didn’t feel bad before. My weight didn’t bother me. I didn’t “feel fat” then, so I don’t feel fat now. I don’t get a lot of people who share this feeling with me. I don’t think it’s normal, but I’m just being honest. I tell people all the time that if I didn’t have a mirror and my pant size hadn’t gone from a tight 28 to an 8 or 10, I wouldn’t even know I’d lost weight.
There are things I miss about being overweight. I miss knowing which two stores I can shop in to find things. Now I have overwhelming options and as a nonshopper, it’s an adjustment. I feel self-conscious about my flabby arms and, as someone who has never regularly felt self-conscious, this is a new and terrible feeling. I am not sure why I wasn’t self-conscious when I was heavier. Maybe we become more critical of ourselves, or maybe I am just adjusting to my body literally being half the size it’s been my whole adult life.
All that being said, I wouldn’t change what I have done. I don’t plan to stray from this keto lifestyle because it works for me. My goal was to be healthier, to control my weight so I could hopefully avoid weight-related health issues, and that’s what I have accomplished.
I would say that my favorite outcome is the increased activity in our lives and how it’s reflected in Charlie. We have done things we never would have done before, like kayaking. Now my son will get a mat out and do Pilates with his daddy and say, “I do exercises, daddy!” and when we put on our sneakers, he’ll say, “I go for a run!” I absolutely love seeing him making active choices and it being just “the norm” for him to be active with his mom and dad. This outcome is priceless and will hopefully lead to a healthy and active lifestyle for all of us.
I still practice keto and running. I mix in some intermittent fasting here and there, but mostly I am a creature of habit, with a protein bar for breakfast, egg salad for lunch, and something delicious for dinner like meat and a veggie, a casserole, or one of the many keto recipes we’ve found online.
In March, I ran my first half marathon. I’ve already run three 5Ks this year, and I’m signed up for two more half marathons at the end of the year, as well as my first marathon next March. As I crossed the finish line for my first half marathon, I said to myself, “I could keep going,“ so I signed up for the marathon before I came to my senses! I run a few times a week, and I did a strength-training program called StrongLifts for a few months with my husband, and it worked, but I got bored with it. He still does it, and I definitely need to incorporate some weight training; I am just not sure what I want to do yet.
I have an Apple Watch, and it keeps track of your “Move points,” “active minutes,” and “stands” per hour. It only tracks the streak for Move, but I have over a 580-day streak for closing my rings on all three items. I make sure that I am active for at least 30 minutes a day (even if it’s just walking), standing at least once an hour for 12 hours, and meeting my Move goal. This watch is definitely a luxury item, but it holds me accountable. I also walk laps on my lunch breaks. It’s nothing fast-paced, but it keeps me moving and keeps my steps up. I recently started running at the park during my lunch breaks. I am enjoying that a lot because once I get home, I just want to spend time with Charlie before he goes to bed. I am not sure I am done losing yet, but I am not sure what maintenance will look like for me, except that it will be keto and running.
The things that keep me motivated are my son, my husband, and my health. I want to do what I can to increase my chances of being around with them as long as possible. I couldn’t have done this without my husband. He works full time but still manages to get home, get Charlie ready for bed, and cook us delicious dinners. He has lost over 100 pounds himself, and I am so proud of him and inspired by him every day. I appreciate all the things he does for our family, and I am excited about all the new adventures we have ahead of us.
I struggle with feeling proud of myself and seeing what I have done. I have an Instagram dedicated to my health and fitness (@emrunsonketo) and many people have said they are inspired by me, and it’s so flattering, but I don’t completely understand. To me, keto just clicked, and I love running. It’s hard for me to accept compliments for something that I don’t feel like I worked very hard for. I know that for the people who haven’t found what works for them yet, that sounds awful. But it’s not that I am belittling weight loss; I have been trying and failing my whole adult life. It’s just that once I found keto, it just happened for me.
I get asked about advice a lot. Honestly, you have to find what works for you. Keto is my key, but it might not be for you. Other advice I give people: Take pictures now (even if you hate them); take them along the way; take measurements; have “goal outfits” that you want to fit into; don’t get obsessed with the number on the scale (your body is changing even when your number isn’t).
Your health is No. 1, so no matter what path you choose, make sure it’s a healthy one. Start small and take it one day at a time. Add in new habits after you’ve established your basic ones. Go easy on yourself (but not too easy!); forgive yourself; ask for help; find a partner to do things with; be active; don’t compare yourself to others; be happy; and most importantly (and the thing I struggle with most) — believe in yourself.
I was the person reading this two years ago, thinking, “Wow I want to do that, but I can’t,” and somehow, I found my motivation, my determination, and I just started and didn’t stop. I am not perfect, I am not special, I just found what worked for me and kept my eyes on my “why.” Don’t give up. As clichéd as it is: If I can do it, you can do it.
Running and walking are both excellent forms of exercise. Those who regularly do either typically have healthier hearts, stronger bones and lower body weights than their sedentary counterparts.
The Physical Activity Guidelines issued by the Department of Health and Human Services call for a minimum of 150 to 300 minutes per week of moderate activity or 75 to 150 minutes of vigorous activity.
So does it matter whether you get those minutes walking or running? Arguments can be made for both — and which is right for you depends on your goals and your current fitness level.
If you want to maximize calorie burning . . .
“The key difference between running and walking is how many calories you are burning — not per mile, but per minute of exercise,” says Paul D. Thompson, chief of cardiology at Hartford Hospital and a professor of medicine and preventive cardiology at the University of Connecticut.
For a 160-pound person, walking at a brisk, 3.5-mph pace for 30 minutes will burn about 156 calories. But running at a 6-mph pace for that same 30 minutes will burn more than twice as many calories (about 356).
“Running is a less-efficient movement and it’s more demanding on the body, so it burns more calories per minute,” Thompson says. “But if you’ve got the time to walk long enough to burn the equivalent calories, then walking is fine.”
That said, if your ultimate goal is to lose weight, chances are that neither running nor walking alone is going to do the trick. “Exercise on its own is not the best way to lose weight,” Thompson says. “Research has shown that it needs to be done along with calorie restriction.”
If you want to improve heart health . . .
Running makes the heart work harder than walking does, so it stands to reason that running would also make it healthier. But the choice between the two again may come down to how much time you have.
In a 2013 study that analyzed data from the nearly 50,000 people involved in the National Runners’ Health Study II and National Walkers’ Health Study, researchers found that runners’ risk of cardiovascular disease was 4.5 percent lower than that of those who were inactive.
But walkers who expended the same amount of energy as runners — who burned the same amount of calories daily — had a risk level that was 9 percent lower than those who were inactive.
If you want to reduce your belly fat . . .
You can help decrease how much fat you store in your middle if you pick up the pace by interspersing some stretches of all-out sprinting with your jog or walk.
High-intensity interval training (HIIT) — a workout in which you alternate short bursts of activity at close to your peak heart rate with easier bouts — can help eat away at belly fat. A 2018 analysis of 39 studies published in the journal Sports Medicine concluded that HIIT reduced what’s called visceral fat by 1.8 percent.
This is important because visceral fat is located deep in the abdominal cavity, surrounding organs such as the liver and pancreas. That fat can trigger a variety of metabolic changes, including increased insulin resistance and higher triglyceride levels.
“Reducing visceral fat, even without losing weight, can improve overall health,” says Carol Ewing Garber, a professor of biobehavioral studies at Columbia University Teachers College. (Garber was not involved in the 2018 study.)
HIIT is also a great way to ease yourself into a running regimen, Garber says.
“Running is often a big step up in intensity from walking, so it’s best to add it into your routine gradually,” she says. “By alternating higher-intensity intervals of running with lower-intensity walking intervals, you’ll reap the benefits without putting excessive stress on your body.”
If you’re worried about your joints . . .
Runners pound the pavement, but running doesn’t necessarily lead to more arthritis than walking, according to recent research.
In a study published last year in the journal Arthritis Care & Research, almost 59 percent of non-runners had osteoarthritis in their knees, compared with 53 percent of the runners; for the group that reported running the most, the prevalence dropped to about 51 percent.
Another study, published in 2013, that analyzed data from the National Runners’ Health Study found that those who ran more than 1.2 miles per day had a 15 percent lower risk of osteoarthritis and a 35 percent lower risk of hip replacement than those who were less active.
The researchers theorize that one of the reasons for fewer joint issues among the runners is that, as a whole, the runners had lower body mass indexes than the walkers. Lower weight means less stress on the joints — even during a high-impact activity such as running.
“Running gets the reputation for causing injuries because many people who are just starting to run try to do too much too quickly,” Garber says. “And they often get injured as a result.”
Unless you set specific and motivating goals, trying to lose weight will be a side benefit, otherwise weight loss can be a daunting task. If you don’t have “weight loss” as your main goal, weight loss exercise is actually fun and motivating!
The first part is for those who are just starting to run and are considering the main ways to lose weight. If you are an experienced runner and want to lose weight, skip to the section below titled “Experienced Runners”
Losing weight as your primary motivator for running may be one of the more challenging ways to go about things. I notice that many folks who are running primarily for the purpose of losing weight, profess not to enjoy running all that much! It’s simply a means To an end. Weight loss, much like training gains, typically happens in stages where your body is initially shocked, adapts and then plateaus or rather goes into maintenance mode. Either more running or more variety will be required to get through these plateaus, If you don’t have much weight to lose. If you haven’t already, learn more about this by reading about your resting metabolic rate .
So to associate this point, let’s look at a common real life running for weight loss scenario. Jan doesn’t care much for running, but the times which the gym has other aerobic type activities don’t fit into her busy schedule. ‘tolerates’ 3 to 5k on the treadmill 3 times a week at 5 mph when it’s convenient for her. For the first 4 weeks she experiences some positive benefits. She loses 14 pounds, has more energy and is feeling much better over all. Her Body and adapts to this activity level and plateaus. Breaking through this plateau will require her to increase or weekly mileage, frequency of running and/or pace. while training adaptations are always a sign of progress, it’s not good news for Jan who isn’ In addition to dealing with her new adaptations that she doesn’t understand and views as a negative, she will also have to pay particular attention to her diet more than ever now, as she will be that much hungrier as a response to her training!
Add to that the following universal truth about weight loss:
If you lose weight without any attempts to maintain muscle mass, you will lose water, fat and quality lean body mass. If the weight is gained back, it comes back in the absence of muscle!
So there are two lessons here. The first lesson is that running alone, or for that matter diet alone, is not the best way to lose body fat. To help address this challenge, check out some of the time saving yet very effective in- The second lesson is, there neeeds to be a change in lifestyle (from sedentary to active) or weight will be put back on even if the weight loss goal is achieved! Better way to adopt the running lifestyle than signing up for a local road race?
So, running for weight loss can be fun and motivating if you can consider weight loss to be a perk of training rather than the end result of running. Pick a challenging goal such as a future local road race and then follow a well rounded training program To train yourself for it. A ‘well rounded’ program will have a variety of runs including general aerobic runs, some strength training as well as higher intensity workouts which give you great returns on your time invested.
While running for weight loss is not your primary aim, I’m sure you’ll agree that probably one of the biggest myths circulating in the general population is that runners neither care nor need to worry about their weight. Nothing could be farther from the The the the the the the the the the Carry 30 extra pounds or the runner who logs 30 miles/week who carries 10 extra pounds? The answer is simple – neither, but you already know that which is why you’re reading this!
If you have been running for some time, your body has likely adapted and is even ‘expectant’ of a certain number of miles per week. This means that if you want to experience weight loss, you will need to mix things up and do things You also have to recognize that paying attention to your diet, both quantity and quality, will always play a big part in how lean you can get regardless of how much you perform exercise of Any kind.
A real danger for runners is the mentality that because you run you can eat whatever you want. While you’re total calorie allotment may be higher than the average sedentary person this definitely doesn’t provide you with carte blanche to consume everything in sight In Facts, I’ve actually seen countless times, runners who have gone through an 18 week marathon training program and actually gained weight! How? By using low quality food as your reward system throughout your training program.
Gerry gets his long run of 18 miles in. He’s properly hydrated and fuelled before and throughout his run. He diligently takes his recovery shake. Gerry then has 2 helpings of supper and decides that tonight is a good night To consume more alcohol than usual and a bag of Doritos as a reward for
Creating a small calorie deficiency through diet is the best way to create sustainable weight loss. In other words, adding regular exercise, such as running, to your weight loss efforts can help speed things up. After all, a person weighing 155 pounds can burn nearly 300 calories at 5 miles per hour in a 30-minute run.
Not to mention, aerobic activities like running confer a host of other health benefits, such as improvements to mood and sleep quality, and a healthier heart. In fact, runners have a 45 percent lower risk of death from heart disease than non-runners, according to a long-term study in Journal of the American College of Cardiology.
Assuming you’ve decided to add running to your weight loss bag of tricks, you may be wondering if running during a certain time of the day (i.e., morning vs. evening) will optimize your results. In general, the best time to run for weight loss is the time that works best for your schedule and preferences. After all, if you want to see benefits from any exercise routine, you need to stay consistent.
That said, research suggests that running in the morning may offer unique health and weight loss benefits.
Boosting Fat Loss
According to a 2013 study in the British Journal of Nutrition, men who performed a treadmill workout in the morning on an empty stomach burned almost 20 percent more fat on average than those who ate breakfast prior. Additionally, research in the Journal of Applied Physiology found that performing fasted aerobic exercise four days per week for six weeks was sufficient to alter muscle fibers in such a way as to increase fat metabolism. Researchers suggest that exercising with low carb availability encourages the body to tap into fat stores for fuel instead.
Lower Blood Pressure
Getting your exercise done first thing in the morning may lower blood pressure, according to research by Scott Collier, PhD, professor in the department of health and exercise science at Appalachian State University. After tracking the blood pressure and sleep patterns of adults who exercised at 7 a.m., 1 p.m. and 7 p.m., Collier and his colleagues discovered that the early morning exercise led to a 10 percent reduction in blood pressure, a longer nights’ sleep and a healthier sleep cycle than exercising at other times of the day.
On Sacrificing Sleep
Keep in mind that if you find you’re regularly skimping on sleep for the sake of an early morning run, you may want to rethink your current routine, as sleep deprivation won’t do your weight loss efforts any good. Case in point: A small study in the American Journal of Clinical Nutrition reveals that people who slept only four hours per night for five nights ate 300 calories more per day than people who slept nine hours a night. Most of those extra calories came in the form of saturated fat. If you’re sacrificing any of the seven to nine hours of sleep you need per night, as recommended by the National Sleep Foundation, consider running later in the day
But running may be a good choice for other reasons.
It’s a trap for too many dieters: they decide to “get healthy” — they mean “lose weight” — so they start eating salads and keep running.
Experienced runners everywhere hear the sound and feel frightened. Running to lose weight is a bad idea.
Weight loss is not only an appearance-oriented reason to run that likely won’t provide enough intrinsic motivation to last, but it’s also a misguided motivation. Running does not efficiently, if ever, make you lose weight.
Running is what exercise professionals like to call “steady-state cardio.” This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable throughout the run.
Your body is smart: It goes first for the stores of energy it saves from intra-muscular stores of fat, circulating free fatty acids, muscle and liver glycogen, and blood glucose, all of which it uses to fuel your daily activities and lower-intensity conditions of exercise.
So you’re not actually burning fat with exercise until your body needs more energy much quicker — during high-intensity exercise. When your heart rate is at an extreme high, your body recognizes it’s under extreme conditions, and it dips into its precious, last-resort stores of fat.
If you were to go on interval training runs, where you ran sprints or trudged up hills, you might enter this actual fat-burning zone.
But if we’re talking normal running, you would have to run for hours and hours to run out of alternative sources of energy (or eat dangerously little, which we do not recommend you do). And even if you do run for hours and hours, it might still not work to dip into your fat stores and lose the weight you want to.
I’ve known people who have trained for a marathon with the intention of shedding pounds. During their training, I watched them run mile after mile and become increasingly agitated because they continued to gain weight as the runs got lengthier.
This (understandable) frustration comes from a misunderstanding many people hold about health. “The healthier I get, the thinner I’ll be!” False. Sometimes, the healthier you get, the more weight you put on. Your body’s just trying to survive, after all.
Allow me to explain. When you run, your body expends a great deal of energy — especially when you’re running long distances. Here’s something your body doesn’t want to be: tired.
There are a few different places your body searches for its energy: your food, your fat, and your muscle. First, it’s going to plow through your energy from food. If you’re trying to lose weight, it’s probable that you’re eating at a calorie deficit, i.e., expending more energy than you consume. So you’re likely not eating the extra calories you would need to support those runs. So when it’s out of that, it has to choose: Is it going to dip into your fat or your muscle?
It will likely dip into your muscle. Your body’s on preservation mode. What does it need more, the energy stored from fat or the muscle that burns fat?
Try driving a car on just a few droplets of gas at a time. That’s the mechanical equivalent of trying to force your body to function without gathering an energy reserve. Now imagine that a car was smart enough to save gas for later. What do you think it’d do?
Your body saves fuel for later. It puts on weight — saves some gas. And it plows through the unnecessary muscle (running requires a minimal amount of physical strength). So as you get better at running, as you practice and run longer distances, you might just get heavier. And healthier. You’ll gain endurance, build a few key muscles in your legs, improve mental and physical stamina. You’ll be more capable, better equipped to outrun an attacker, and have a much stronger heart.
You might just get healthier and heavier. At the same time.
Now, that’s not to say you shouldn’t run. If you want to run, by all means — run! Just don’t do it for weight loss.
There are so many more valuable reasons to feel proud of running a marathon or dedicating yourself to training that have nothing to do with fat loss or whether you can fit into those size 4 jeans. Here are a few:
It suddenly occurred to me how many newcomers thought running was the only way to lose weight.
They will tell me that they have recently run 2, 3 or 5 miles at 10:30 or less, and are excited and proud of their achievements. But when they asked me how much I had run, I answered “Never,” and their chin almost fell to the ground.
“How can you keep in shape without running? “They’ll ask me, apparently dumbfounded.
“Easy,” I’ll tell them. “I do everything except running. Because running is not the only or inevitable best way to shape.
Moreover, I absolutely hate any form of long-distance running. This is it.
Why I hate running I have always hated to run. When my high school basketball coach suggested I join the school’s cross country team, I could not imagine a worse torture. And though I can walk for hours upon end, I have never experienced the “runner’s high” or come up with creative, brilliant ideas while running like so many creative, natural runners say they do.
And just to clarify—when I’m talking about running here, I’m talking about long, steady-state runs of a mile or more. I do enjoy and promote sprinting, which offers all the same benefits of HIIT.
Every time I try and go for a run, here’s what happens:
I start getting bored out of my mind and look at the clock after about 60 seconds of running
My left shoulder starts hurting from bouncing around on the pavement, and can’t stop thinking about it or trying to shove it back into place
I begin to obsess over every little thing—my headphone cord hitting my arm after every stride, my shirt laying a certain way, my hair being in my face, etc.
I look at my pace, wondering how anyone could ever possibly run a 4:30 mile (I average 7:00 or 7:30)
I look at the clock again, averaging a peek about every 30 seconds and wondering how time could possibly move so slowly
You get the drift.
So that’s why, whenever someone tells me they’re running to lose weight, or to get in better shape, I ask them if they actually like to run.
And some people do. But some people hate it, just like me, and only do it because they think it’s the best way to lose weight. So that’s why I wanted to bust the myth that running is the only way to get in shape once and for all.
Here are five reasons why running is not the only—or the best—way to lose weight:
If you hate it, you’re not going to do it
Four or five years ago, when running was my only form of exercise, I’d use almost any excuse possible not to do it. Raining? I’d skip it. Sore? No way I was going running. Under 40 degrees? Brr, I’ll stay inside!
So if you’re one of those people who also hates running but try and force yourself to do it anyway, here’s my advice: stop.
Because the truth is that the very best form of exercise is the one you’ll actually do. And if you hate to run, you’re probably not going to do it as often as you should.
If you like the idea of running, but absolutely hate to jog, try joining a sport where running is involved—find an adult soccer team, do some parkour, play tennis with a friend—anything where the main focus is on the game, not the act of running itself.
It takes a lot of time
One of the most common excuses people make for not working out is that they simply don’t have the time for it.
And the biggest problem with running is that unless you’re doing sprints, it just plain takes a lot of time. The worst thing about it is that since most people aim to progress in their running workouts by running longer, not faster, the only way to continue to get better is to add more time—time that most people aren’t willing to commit to.
So not only is it easy to plateau very quickly with running—if you only have a half hour three times a week to devote to running, your body is going to get used to the workload pretty quickly—it’s also easy to make excuses not to run.
Because the longer your workout takes, the less likely you are to actually work out. And that’s certainly not going to help you lose weight any time soon.
It’s not efficient
Another reason running isn’t the best way to lose weight is that if you’re just hitting the pavement or a treadmill for a steady 30 minutes or so, you’re not burning the maximum amount of fat and calories possible. In fact, unless you’re sprinting, running is an incredibly inefficient form of exercise.
The problem with running—and any steady-state form of cardio—is that the more you do it, the more efficient your body becomes at burning fat. But the more efficient your body becomes, the less energy it has to expend for a given amount of activity, meaning that if you want to continue to lose weight, you’ll have to work out longer and longer to continue to make progress.
On the other hand, research shows you can make more progress in just 15 minutes of HIIT than you can running for an entire hour.
HIIT will improve your VO2 max, too: according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just two weeks of HIIT improves your aerobic capacity as much as six to eight weeks of endurance training.
It limits maximum calorie burn
Running at a steady pace for an extended period of time does burn quite a few calories—a half an hour of running can burn anywhere in the realm of 300 to 500 calories, depending on your weight and how fast you run (hint: the faster you run, the more calories you burn). But when you’re done with your run, that’s it for the calorie burn—your metabolism goes back to what it was before you started your run.
Of course, this is true with any form of steady state cardio—whether you’re running, cycling, rowing or even walking. If you stay at the same pace for an extended period of time, you’re going to limit your calorie burning to only the time you’re spending working out.
Compare that to HIIT training, where you can achieve maximum calorie burn by not only burning a lot of calories during your workout, but also boosting your metabolism afterwards—meaning you will burn more calories for up to 24 to 48 hours after your workout is complete. It’s the intensity of your workout, not the overall time, that helps you burn the most amount of calories and speed up your weight loss efforts.
It makes you hungry
If you’ve ever known someone who has trained for a marathon (or have trained for one yourself), and wondered why he or she more likely than not ended up gaining weight rather than losing it during their intense training, there’s a very simple answer: exercising for long periods of time makes you hungry.
When you start moving more and for longer periods of time than your body is used to, it naturally wants to replace all those calories you lost during your training with more food.
The only problem? Most people think that they’re burning more calories than they actually are and become so hungry all the time that unless they’re diligent about tracking their calorie intake, they end up not losing any weight (or even gaining more weight) despite their extra training.
On the other hand, because interval training is so short, it doesn’t cause the same extreme hunger that endurance training usually results in.
So if your goal is weight loss, you’re better off keeping your workouts shorter and more intense rather than longer and steadier. Because not only is HIIT more efficient, less time consuming, and metabolism-boosting, it also can help keep your appetite at bay—which often is the difference between successful weight loss and a frustrating plateau.
Few joys are quite so splendid as being up early enough to watch the sunrise. But could that early morning light really help you lose weight? Surprising new research suggests it might, according to NPR.
A study by researchers at Northwestern University found that exposure to early morning light, whether pure sunlight or bright indoor lighting, is associated with leaner body weights. The results appear to be in line with a growing body of evidence that suggests that it is healthier to keep your sleeping habits in tune with the daily light-dark cycle of the sun.
For the study, researchers strapped 54 adults from the Chicago area with wrist monitors that keep track of their wearers’ sleeping patterns and exposure to light. Participants were also asked to keep careful records of what they ate on a daily basis so researchers could keep track of caloric intake. The monitoring period lasted for a week.
“We found that the earlier this light exposure occurred during the day, the lower individuals’ body mass index,” said study author Kathryn Reid.
Thanks to the aforementioned wrist monitors and participants’ records, researchers were able to control specifically for the effect that light exposure had on participants’ BMI. Activity level, caloric intake, sleep timing, age and season were all accounted for and factored in. It turned out that those exposed to more than 500 lux of light had the strongest light-to-BMI correlation. By comparison, 500 lux is roughly the equivalent to bright indoor lighting, and outdoor light can range from 1,000 lux up into the hundreds of thousands.
Reid theorizes that light exposure probably plays a role in regulating metabolism, much in the same way that the level of light exposure can cue wakefulness or sleepiness. Animal studies performed on mice have shown a similar correlation between light exposure and BMI, so the findings were not terribly surprising.
Though the study confirms a correlation between early morning light exposure and body weight, researchers have not yet confirmed a causal connection. So there’s not yet any reason to think that simply turning the lights on in the morning will trim the pounds. The connection might not be so straightforward, and more experimentation will be necessary to hash out what’s really going on.
Fixing your sleep patterns to better coincide with daily light cycles certainly couldn’t hurt, though. Many studies have shown that light is an important cue in synchronizing our internal body clocks. In general, researchers suggest people should get more bright light between 8 a.m. and noon specifically. They think about 20 to 30 minutes of morning light is enough to affect BMI.
Running twice a day will help you burn calories quickly.
If you have the time and energy to boot, running twice a day will help you burn more calories to reach your weight loss goals. But runners call it double running, not just burning extra calories – if you’re training marathons or elite athletes, they stay in the offseason and running twice a day will give you more calories burn.
Calories and Fat
If you plan to dedicate yourself to running twice a day as a way of getting in shape, it’s important to understand the connection between calories and fat. reports that one pound of fat equals 3,500 calories, which means that if you want to lose a pound The idea of burning 3,500 calories might seem to create a deficit of 500 calories per day between diet and exercise, losing a pound per week is reasonable.
One key to burning calories quickly is to pick the right activity, and running is an exercise that burns calories faster than most others. A 185-pound person who runs 5 miles per hour for 30 minutes will burn 355 calories. If this person can increase Her speed to just 5.2 miles per hour, she’ll burn 400 calories during the run. By running twice a day, this person would burn 710 calories at 5 miles per hour or 800 calories at 5.2 miles per hour.
Running twice per day is about more than just doubling the calories you burn. According to Competitor, running twice daily better prepares your body when training for an event such as a marathon and helps your muscles recover faster. In the Journal of Applied Physiology, when you train twice per day, your glycogen content, fat oxidation and enzyme activity increase pushing you to get fit faster. A simple reason to run twice daily is your time considerations; if you don’t have time For an hour-long run in the morning before work, run for 30 minutes and then try another 30-minute run in the evening.
Experienced athletes often turn to twice-daily runs to prepare for upcoming competitions, but if you’re a recreational runner, think twice before committing to two runs a day. Running Planet warns that running twice daily can increase your risk of developing an injury and May cause you to feel burned out. The website notes that unless you’ve chosen to run to acutely focus on fat loss, running once per day is probably enough.
What you do in the morning will have a huge impact on your weight loss system. Your morning ritual is very important when you are trying to lose weight. And you have to be more careful, in case you want to lose fat in your abdomen – losing weight from this part of the body is a bit difficult! Sometimes you may do well in every aspect. You may eat very healthy, exercise regularly, and sleep well. But there are some basic habits that will ruin all your hard work. However, you are not alone in this matter. Many people are still confused as to why they can’t lose weight despite all the efforts.
When you can’t get the results you want, there are definitely some things going wrong. Most mistakes are made when people start a day of wrong practice.
Read the following to learn about some morning habits and rituals that increase your weight and increase your belly fat:
1. Not exercising
Studies say that exercising in the morning helps you burn more calories and prevents gain in weight. Morning exercise on an empty stomach can help in burning more body fat and contributes to weight loss in a more efficient way. Waking up early in the morning and taking out time for exercising gives you a very different and refreshing feeling altogether. Plus, this doesn’t mean that you have to specifically go to the gym and workout rigorously. You can include a variety of exercises to your workout regime like brisk walking, jogging, cycling, running, skipping, etc. At times, even half an hour of workout is enough to make you feel refreshed and energised and help you in weight loss more efficiently.
2.Not drinking water
Dietitians, nutritionists and fitness experts all over the world have recommended drinking lots of water for both staying healthy as well as losing weight. Sufficient water intake helps in flushing out toxins from the body and gives a boost to the metabolism. And drinking a glass or two of warm water in the morning can help you in losing weight and belly fat. It will help in cleansing your system. Drinking water reduces appetite and calorie intake and helps in maintaining hydration levels in the body.
3.Not getting enough morning sunlight
Yes, being exposed to some sunlight can help you in your weight loss regime. Studies say that ultraviolet rays of the sun in the morning are healthy for your body. They can make you feel more energetic and increase your metabolic activity. Some exposure to sunlight in the morning can bring down your BMI and improve health.
Being in rushed state every morning can make you inclined towards having quick and easy to make options for breakfast. Today, markets are flooded with processed and packaged foods. And no matter how healthy a choice you make from these processed foods, the preservatives and added flavours in them will have an adverse impact on your health. Moreover, having these junk and fast foods for breakfast can be one of the worst things you can do for your health. Preservatives and sugar content in processed foods can increase your cravings and ultimately lead to overeating. Breakfast should be wholesome and healthy and must include natural foods such as fruits, nuts, oat meals, fruit juices, etc. And this is irrespective of the fitness and diet regime that you are following.
On most days, you are in a hurry and do all your morning chores rushing here and there. The most convenient option seems to be grabbing a quick or sandwich along with a cup of coffee, or even worse, skipping breakfast. There is a reason why breakfast is hailed as the most important meal of the day. It is the first meal of the day which gives a kickstart to your energy levels. On days when you skip breakfast, your metabolism messes up. Skipping up breakfast slows down body’s fat burning process. Also, on days when you skip breakfast, you are more likely to make poor food habits throughout the day. Eating a healthy breakfast during the day helps in reducing cravings and prevents excessive hunger in later part of the day.
Running is the most common way of exercising. It not only exercises heart and lung function, but also plays a role in slimming and slimming. However, if the running posture is not correct, it will not achieve the fitness shaping effect. How do you run to lose weight? What are the common wrong running postures? Let’s take a look.
The Right Way to Lose Weight by Running
Many MM feel fat, so they want to achieve the goal of reducing fat through running exercise, but they do not grasp the correct running method, which leads to weight gain instead of losing. So how to run? MM’s speed get the following running methods:
1, the body is straight
The body is straight, don’t hump, keep a well-balanced breath, and the stride should be coordinated. When running, the left and right shaking should not be too large, otherwise it will increase the resistance.
2, front and rear swing arm
When running, the swing arm is very important. If you don’t have the correct swing arm method, the resistance will increase. Usually, the left and right swing should not exceed the midline of the body. It is more appropriate to swing up and down than the chest. In addition, during the swinging of the arm, try to keep your fingers relaxed.
3, head and shoulder stability
Keep your head and shoulders steady and look at the front. If you are sitting in the office for a long time and your shoulders are stiff, you can do warm-up exercises properly and move your shoulders first.
4, gently make a fist
The hands are naturally lightly gripped, and the muscles of the forearms are tight. When running, do not hold mobile phones, drinks, etc., or it will affect the balance of the body.
5, the pace is short
The pace should not be too big. Every time you stop, you should be in front of your body. If you suddenly increase your pace, you need to adjust your body, otherwise it will easily lead to Achilles tendon injury.
How long does it take to lose weight every day?
Some people, although running every day, are not thin enough to suspect the weight loss effect of running. In fact, there is a reason for not getting thinner, mainly because the running time is not sure. How is the running time arranged? How long does it take to run every day to achieve weight loss?
Running for more than 30 minutes a day can help burn fat, because if the amount of exercise is too low, the body heat is not emitted at all, and no effect can be obtained at all. It is recommended to do warm-up exercises before running, then jog for 30 minutes, it is best not to rest in the middle, unless it is too tired, there are symptoms such as dizziness. In addition, when running, you can also jog for 30 seconds, then run for 30 seconds, cycle repeatedly to achieve weight loss.
In addition, running time can be set according to their own situation. If you are wide and fat, you should follow the gradual progress. It is best not to run for too long at the beginning. It is recommended to take 30 minutes. After the body adapts, increase the time, but not every time, so that the body is too tired and uncomfortable. symptom. If you persist for more than 3 months, you can easily lose weight.
When is a good time to lose weight by running?
Running is a simple and easy exercise. The venue is usually unrestricted and can be used in the surrounding area, but the running time should be selected. What time period is it running?
There is such a saying that running in the morning does not achieve the effect of losing weight, because the plant will exhale a large amount of carbon dioxide at night, and thus the concentration of carbon dioxide contained in the air in the morning is relatively high, which is detrimental to human health. Therefore, it is not suitable for running in the morning. In addition, in the morning, the human body has high blood pressure, and dizziness and other symptoms may occur during running.
But in order to lose weight, many people choose to run in the morning. In fact, this practice is not appropriate. It is recommended to run at night, because the night is the time when the body accumulates the most fat. If you run at night, you can accelerate the burning of fat.
Taboos on running to lose weight
Running to lose weight, want to see weight loss, need to know the taboos, so as not to make mistakes often, can not achieve slimming effect. What are the running contraindications for weight loss? 3 taboo speed mark:
Taboo 1: rushing to eat after running
After running, body fat is consumed, which causes hunger. If you finish running, you will devour it and eat a lot of high-calorie food. The fat you consumed will be replenished immediately, so that even if you run, it will slim down.
Taboo 2: Less consumption than imagined
After running, many people think that the body has consumed a lot of calories. In fact, this is not the case. For every 45 minutes, it may only consume 495 calories. Therefore, don’t think that you can lose weight in one step, you need to keep on, and you will continue to increase your running time and running distance.
Taboo 3: Repeat the same exercise
If you find a good practice site at your doorstep, you will run on the same field every day, and the running time will be the same, which will gradually form a habit. But the downside is that the same kind of training is repeated, and the muscles may adapt after a few weeks, thus affecting the weight loss effect.
Notices for Running to Lose Weight
Running is an aerobic exercise that helps your body and mind. When you exercise, there are many things to be aware of. What do you need to pay attention to?
1.Before exercise, stretch your body, start from practicing jogging, then speed up the run. After practicing for a period of time, adjust the state and become jogging, so that the body will not be too tired, and you can get better exercise results.
2, when running, although using the forefoot to support the ground, it will be much easier to run than to use the back foot support, but this will lead to the calf thick, so it is best not to do this, followed by the heel to the ground, then the whole foot on the ground.
3, keep breathing evenly, inhale with the nose, wait for the arm to swing once, then exhale with the mouth, it should be noted that it is best to use the abdominal breathing, in order to increase lung capacity.
4, the whole process, keep the body relaxed, do not put the body center of gravity in the same position, or after running, there will be symptoms of local pain, it is recommended to change the action according to their own circumstances, make adjustments.
5, after exercise, take a bath with hot water, do not use cold water, because at this time the body’s capillaries are in an expanded state, it is easy to catch cold with cold water.
6, although the weight loss is anxious, but do not over-exercise, because excessive exercise, the body will not eat, produce counter-effects, leading to fat accumulation.
Core Tip: According to a recent new study, green tea helps reduce levels of inflammatory biomarkers associated with obesity and other diseases. Mouse studies have shown that 2% green tea extract in feeding foods can greatly improve mice. The obesity is a related symptom, and this finding prompted the upcoming research into the potential benefits of green tea for people at high risk for diabetes and heart disease.
According to a recent new study, green tea helps reduce the levels of inflammatory biomarkers associated with obesity and other diseases.
Mouse studies have shown that 2% green tea extract in the diet can greatly improve obesity or related symptoms in mice, a finding that has prompted the upcoming research into the potential benefits of green tea for people at high risk for diabetes and heart disease.
Related results were published in the Journal of Nutritional Biochemistry.
“The evidence from this study suggests that green tea can promote the growth of gut bacteria, leading to a number of benefits that significantly reduce the risk of obesity,” said Richard Bruno, a professor at Ohio State University, the lead author of the study.
Changes in the gut microbiome have previously been shown to be associated with obesity, and green tea has been shown to promote the growth of healthy bacteria. Therefore, the authors want to explore the possibility of green tea to prevent obesity, inflammation, and other factors associated with metabolic health.
According to previous research, the authors suspect that green tea can prevent obesity and prevent intestinal inflammation, so they designed an experiment to study the effects of green tea on normal diets and high-fat diet-induced obesity in male mice. (Female mice are tolerant to diet-induced obesity and insulin resistance and are therefore not included.)
In the eight-week study, half of the animals ate a high-fat diet to induce obesity and half of the regular diet. Among them, the researchers provided green tea extract to some of the mice’s food. The researchers then measured the weight of the body and adipose tissue, insulin resistance and other factors, including: intestinal permeability, or the degree of intestinal leakage, the extent of intestinal bacterial component transfer to the bloodstream; causing inflammation and The degree of insulin resistance; inflammation in adipose tissue and intestine; composition of intestinal microbes.
The results showed that mice fed a high fat diet containing green tea gained approximately 20% of body weight and insulin resistance was lower than that of mice fed the same diet without tea. In addition, mice in the experimental group also had less inflammation in adipose tissue and intestine. Green tea also seems to prevent endotoxin (a toxic bacterial component) from flowing into the bloodstream from the intestines.
The researchers also found that green tea seems to help produce a healthier microflora in the gut of mice fed a high-fat diet. Feeding mice supplemented with normal or low-fat diets of green tea also has benefits, including reduced body weight loss and decreased endotoxin levels, as well as markers of intestinal leakage, but these are relatively less common than those fed a high-fat diet. obvious.
Can you lose weight by taking laxatives every day? There are many ways to lose weight, there are sports weight loss, there are diet therapy to lose weight, but many people will think of laxative weight loss. Can you lose weight by taking laxatives every day? Let’s have a look with Xiaobian.
Can you lose weight by taking laxatives every day?
Harm of taking laxatives
How to Lose Weight Healthily
Can you lose weight by taking laxatives every day?
Can you lose weight by taking laxatives every day?
Laxative weight loss does reduce people’s weight, but this is absolutely a temporary phenomenon, or even to lay the foundation for later weight gain. The reason for this is that laxatives hurt Yang Qi, and the metabolism and consumption of fat need Yang Qi. Therefore, any medicine or method of damaging Yang can make people fat.
How about taking laxatives regularly?
Cathartic is a drug that promotes defecation reflex or makes defecation smooth. However, taking a large or high concentration of magnesium sulfate, phenolphthalein and other solutions may absorb a large amount of water in self-organization and cause dehydration. Long-term use of laxatives also results in calcium and vitamin deficiency due to the loss of calcium and vitamins. Some laxatives are easy to cause acute and chronic toxic hepatitis.
Abuse of laxatives can cause a variety of diseases, including heart, cerebrovascular disease, anorectal disease, dysmenorrhea, gastrointestinal nerve dysfunction, but also affect brain function. Laxative is to stimulate intestinal peristalsis, increase defecation frequency and reduce the absorption of many nutrients. No matter which kind of laxative is, it has an excessive excretion process. This excessive excretion not only excretes the residue of food you eat, but also eliminates some electrolyte components in many intestinal fluids. First, electrolyte disorders, especially the reduction of potassium, are easy to occur, and then, it can be used as a tool to control the intestinal motility. Cause serious damage to heart, muscle, etc.
These people must use laxatives carefully.
Generally speaking, children should not use laxatives. When children suffer from constipation, high-fiber diet and adequate water intake are preferred, such as spinach, celery and so on, and defecation habit training should be carried out. If dietary therapy and training are ineffective, it is better to seek medical advice and choose appropriate treatment under the guidance of doctors.
3.2. Females of different ages
Women should avoid frequent or long-term use of irritating laxatives such as fruit guide tablets, and traditional Chinese medicine containing laxatives such as rhubarb and Senna leaves, because laxatives can lead to loss of nutrients, imbalance of water and electrolyte, endocrine disorders, etc., leading to menstrual disorders, which may eventually affect the female reproductive system; skin problems caused by constipation, not only can not improve, but also may enter one. Step weighting.
3.3. Older people
The elderly constipation should be adjusted from diet and lifestyle, and compatible with reasonable drugs. In traditional Chinese medicine theory, constipation of the elderly is mainly deficiency syndrome, and the clinical manifestations are deficiency of mid-qi, deficiency of spleen and kidney yang, deficiency of body and intestine and dryness of intestine. It is not suitable to use laxatives containing rhubarb and senna leaves for a long time.
Harm of taking laxatives
Because many laxatives may damage the nerve plexus cells in the intestinal wall and cause further constipation, long-term use can cause melanosis of the intestinal wall and even induce intestinal tumors.
The repeated stimulation of laxatives to the intestine can cause gastrointestinal dysfunction. If laxatives are used too frequently, drug dependence will occur, and the smooth muscles of the large intestine will atrophy and unable to wriggle on their own.
Long-term use of laxatives may cause the loss of water and electrolytes from the intestine, resulting in dehydration, electrolyte imbalance, bone softening, vitamin and mineral deficiencies.
The use of laxatives can also affect the absorption of nutrients in the intestine, leading to malnutrition, which can lead to physical weakness, multiple diseases, anemia and other symptoms.
The use of laxatives can also affect the absorption of nutrients in the intestine, leading to malnutrition, which can lead to physical weakness, multiple diseases, anemia and other symptoms.
Long-term use of laxatives only temporarily alleviates symptoms, rather than adjusting and restoring the normal bowel defecation function. Over time, the habit and dependence of laxatives have been formed, resulting in diarrhea and constipation. Owing to the frequent use of laxatives, the irritation of laxatives to the intestinal tract is gradually weakening, and many patients only need to increase the dosage of laxatives to be effective.
Commonly used laxatives such as rhubarb, Polygonum multiflorum, Senna leaf, cassia seed and so on all contain enquinones. Long-term use can cause accumulation poisoning and jaundice.
How to Lose Weight Healthily
Get up early and take a bath
Bathing in the morning is a weight loss effect, because it is time for metabolism to recover in the morning, when bathing can help blood circulation more vigorous, conducive to weight loss. And the sense of cleanliness and the fragrance of the bath itself can adjust mood, make the spirit more full, is also a quite good refreshing method.
Eat more warm food
Eating more hot food can also help lose weight. Eating hot food not only warms up, but also speeds up metabolism. It is suitable for weight loss in winter. And if we sweat like rain, we certainly won’t eat a lot, or eat for a long time. Therefore, the difference of the food you choose and the way you eat is related to the success of weight loss.
Advance the time of brushing teeth
Fresh breath after brushing your teeth will make you consciously reduce the desire to eat again, so after dinner, you can brush your teeth before bed in advance, so that you can suppress the desire to eat snacks.
Eat slowly and chew carefully
France is one of the countries that advocate “slow food” in the world. You can see that French women always have a delicate taste when they eat. It is not only elegant, but also more profound to appreciate the delicacies hidden in the food. Most importantly, it can also help the digestive system to work well, not accidentally overdose, and help to lose weight.
Many people choose to take laxatives for a long time in order to lose weight. Although in the short term, it does have some effects, but do you know how harmful laxatives are to the human body? To know that long-term laxatives are easy to cause cancer and infertility, so you love beauty of female friends to lose weight must choose a healthy way.
I. The Truth of Laxative Weight Loss
In those weight-loss products containing laxatives, the water in the human body is only discharged after eating. Once too much water is lost in the cells and interstitial space of human body. Human cells shrink in size. That’s why weight drops rapidly. But there is no reduction in excess fat in the body. If you stop taking medication, your body will regain its balance. Then the weight will recover.
Harm of laxatives on weight loss
It is very harmful to slim down with weight-loss products containing laxatives. In the process of diarrhea, the human body dehydrates a lot, and dehydration can lead to water and electrolyte disorders. So we have acidosis and malnutrition. In severe cases, the liver also develops diseases. The same is true of the intestines and stomach.
Careful consumption of laxatives
In fact, there are many cases in our life that tell us the harm of laxatives to our body. If you are not cured, you’d better not choose laxatives. Most of the common detoxification and beauty products contain these ingredients, which are generally purgatives. After taking it, your body will experience different defecation. In this process, not only the body can not absorb nutrients, but also the stomach and intestine will undergo qualitative changes, and it is possible to cause cancer in severe cases.
Finally, I hope that people who lose weight can correctly view weight loss. Correct weight loss should depend on exercise and a healthy diet. Instead of relying on these drugs to achieve their goals. In addition, before losing weight, it’s better to find out the main reason why you get fat, so that you can prescribe the right medicine to achieve the goal of losing weight faster.
Every time we go shopping for clothes, we can only look at beautiful clothes. In this case, what else to wait for, lose weight quickly, the most popular weight-loss dance nowadays, so that you do not need to diet, do not struggle for fate, as long as twisting waist, swinging buttocks, shaking arms, stretching legs, you can lose weight while completing the needs of shaping, the best is that with the better practice of dance, you will become a dazzling star in the crowd, and the temperament of the whole body, even more. It’s the next big crowd.
If you are interested in losing weight by dancing and shaping your body by dancing, take a look at the following dances recommended by Xiaobian for you:
Belly dance belly dance:
Weight loss index: ★ ★ ★ ★ ☆
Body sculpting effect: ★★★★☆
Health recommendation: The belly dance with the chest and abdomen as well as the pelvis as the focus of the dance, is very suitable for the female body structure, is conducive to the exercise of the uterus, and secondly the movement of the pelvis can strengthen the muscles around the genitals, not only to ensure the normal secretion of hormones, but also Correct the bones. In addition, the wavy movements of the back muscles and the chest and abdomen muscles not only enhance the softness of the whole body, but also exercise the vital organs of the body as well as the muscles of the body.
Weight loss index: ★ ★ ★ ☆
Body sculpting effect: ★★★★☆
Health recommendation: Yoga can make your body vomit and new, solid and strong, relax and maintain the elegant and firm figure, light and agile posture.
Weight loss index: ★★★★★
Body sculpting effect: ★★★★★
Health recommendation: Jumping Latin dance can increase the heart rate from 80 to 120 times per minute, which can enhance heart and lung function. The sharp pelvic shaking and the ankle twisting are the most effective ways to deal with the fat on the small stomach, and the weight loss is remarkable. Latin dance can effectively exercise all joints such as neck, shoulders, elbows, hips, knees, ankles, etc., and can be prevented and treated for spinal correction and disc herniation.
Weight loss index: ★ ★ ★ ★ ☆
Body sculpting effect: ★★★★★
Health recommendation: Ballet can add charm and temperament to women. It is an excellent relaxation dance that precipitates self and regulates tension. Long-term practice can increase female connotation; enhance temperament.
Weight loss index: ★ ★ ★ ☆
Body sculpting effect: ★★★☆
Health recommendation: Salsa (Salsa) is a Latin-style dance. It is not inferior to Lombard, but it is easier to get started than it is, and there is more space for it to play. If you have been working on other fitness programs for a long time and feel that you have no new ideas, you can learn to dance salsa like chili sauce and try different tastes. Let the fitness exercise more colorful. “Salsa” is derived from Spanish and is the name of a sauce made with chili. The meaning of salsa is the same as that of the sauce. It is very hot. Passionate Salsa music with fancy dance and rotation. It is said that in South America, whenever a Latin musician plays music on the street, the passers-by will stop and dance to salsa.
Tap Dance Stepdance:
Weight loss index: ★ ★ ★ ☆
Body sculpting effect: ★★★
Health recommendation: A casual dance that originated from self-decompression during labor in the American slave era, producing sound and rhythm through flexible changes in the toes, heels, and ankles. The changing style of tap dancing attracts men, women and children all over the world. According to research, the 45-minute tap dance is equivalent to 5,000 meters of exercise, making it one of the most effective dances for fitness and weight loss.
Weight loss index: ★ ★ ★
Body sculpting effect: ★★★
Health recommendation: Jazz is aerobics. According to the recommendations of the American Sports Medicine Association, 3-5 jazz dances per week. Each dance time is 30-50 minutes, which will shape the devil. According to the data, during the exercise of jazz dance, the proportion of fat supply increases with time, so if you want to achieve better body shaping effect, you should extend the exercise time appropriately and persevere.
Street Dance HIPHOP:
Weight loss index: ★ ★ ★ ☆
Body sculpting effect: ★★☆
Health recommendation: Street dance has a very good weight-loss effect, because street dance is a kind of low-intensity aerobic exercise. In an hour of exercise, the effect of consuming whole body fat is quite strong. In addition, hip-hop is a small muscle exercise, often practice can increase your coordination, so that your body proportion is more standard.
Weight loss index: ★ ★ ☆
Body sculpting effect: ★★★
Health recommendation: Waltz – romantic, swinging, graceful and luxurious. Originating from the 17th century German country folk dance, it has beautiful and soft characteristics, and is also a long-established and most popular dance. Because of the graceful dance, and the music of the three beats is so moving, the romance has a little romantic and sorrowful atmosphere, so it is extremely popular. Music: 3/4, accented in the first beat, about thirty-two bars per minute.