Once I smiled after fat people, if I saw how in the morning they slowly run along the paths of the park. When I myself gained weight, I was no longer funny. And the stout people have disappeared, now running in the mornings for weight loss is already practiced by slender people. Maybe these are the ones that used to be plump? I do not know. However, I was convinced that running was effective.
Experience Behind
I started running in my first year at the university and once ran a marathon. I was not thin then, but had a beautiful athletically built body. However, over time, the training was abandoned, and the weight began to gain very quickly. I had to go back to running. Of course, with a weight greater than a centner it was very difficult to start, but I had no doubt as to whether running helps to lose weight. It also helps.
Last laugh
Once, having already lost 20 kg, I ran my usual 10-kilometer distance. Two moronic aunts came towards me, who, however, were no older than 30 years old. One of them shouted after me - "don’t run, it won’t help." And I laughed in response. Because running already helped me then, but in the end I got rid of 40 kg by this method. Before the model parameters, I was not going to lose weight, but what happened turned out to be fine with me.
What to do?
It is more correct to ask the question “Does running help to lose weight?”, But “What needs to be done to achieve the effect?”. There are some tricks. They need to be known to everyone who wants to lose weight through running. So:
- Tune in to having to run all your life. Of course, this does not mean that you will need to overcome 10 km at a time and do it on all days of the week. However, fifteen kilometers a week after the active phase of weight loss will have to be overcome. This is at least three times 5 km. A trained athlete spends half an hour a day on this, no more. So everything is not so scary. Stop running at all - start to gain weight. The fact is that the muscles get used to eating fat and if you throw a cardio load, less fat is consumed.
- You can’t run on an empty stomach. It still does not help you lose weight faster, fat is consumed not only during, but also after the workout. Therefore, you can’t go hungry for training if you want to run at least three kilometers. The strain on an empty stomach is excruciating. Motivation and endurance will suffer, the next time it will be much more difficult to force yourself to train. So cook 50 g (dry) oatmeal - and after half an hour you can go for a running training. Spend 5 km you still more than eaten 165 kcal. But the mood and well-being will be better than that of a hungry "fan of hardcore weight loss." Do not eat 3-4 hours before training meat.
- After training, you should not eat for 3 hours, during this time you will use up calories, even just lying on the couch. Jogging will give you a feeling of very pleasant fatigue and inner satisfaction. A good workout, if you choose the right duration, will give you a reduction in hunger. But if you overtrained, then a “wolf hunger” will appear. So I’m not recommending to overcome the habit of more than three kilometers.
- Change the nutrition. If you eat a lot of high-calorie foods, losing weight will not be easy, even taking into account the load. You simply will not get fat, but the weight will move down very slowly, if at all. Does running help lose weight for those who moderately restricted their diet? Yes, but less than a thousand, the value of daily calories should not fall, otherwise you will feel too bad. And you will feel an aversion to painful training. How to eat? Minimum fat, a limited amount of carbohydrates and more protein foods. You can eat carbohydrates 100-120 g, fats - not more than 30 g, and proteins - not less than 50 g.
These simple rules were very helpful to me. So do not ask the question “Does running help to lose weight?” Any more, but start working on the problem. And everything will work out. And I plan to write a book about my experience of losing weight with the help of running.