Anybody who has tried loosing weight before can relate to the feeling of staring with disbelief at the numbers of their weigh scale. “What went wrong?” is probably the first thought in your head after you have tortured yourself the entire week with a boring diet of vegetables and chicken.
But the problem isn’t that you ate a couple of calories more than you should have, It’s that you aren’t burning enough calories to force your body to lose weight. Many people manage to lose weight without doing any exercise, but usually this involves restricting their diet so much that they have to leave vital nutrients that they need to stay healthy. Basically they are just starving themselves and turning their weight loss against them.
CALORIC DEFICIT AND THE IMPORTANCE OF EXERCISE
Regardless of what some diets and supplements out there may say about their effectiveness – shamelessly advertising themselves as the magic solution to your problems – no amount of dieting will help you lose weight if you are not exercising. Well, at least not in a healthy way.
The only way to lose weight is by combining both diet and exercise into your daily routine, and the best part is that some people don’t even need to diet. That is because when you start running regularly, pretty soon you will start to notice how your metabolism changes. Running burns a lot of calories, so your body starts to take its energy from your own body fat and muscles to make up for the extra calories that you are burning by running but aren’t replenishing when you eat.
RUNNING BURNS CALORIES FASTER THAN OTHER EXERCISES
Running is one of the best exercises for losing weight. Every time that you jog you burn about 100 calories per mile, and the number of calories burned is actually higher if you are a person with overweight. That’s a lot of calories! But what is even better is that running has longer term effects on your body than the calories that you burn while doing it.
The most beneficial effect of running is that it will speed up your metabolism and increase your cardiovascular fitness so that you will find yourself burning calories even after finishing your daily jog. This is because as your metabolism gradually adapts to the regular exercise, it will start to increase the rhythm in which it consumes energy to adapt to the demands produced by your new lifestyle.
As you leave your sedentary lifestyle behind you’ll notice how you have more motivation and energy to do all kinds of things, and what seemed so hard in the past, starts looking easier with every day that passes.
BUILD UP YOUR RESISTANCE
Running isn’t so hard or painful as beginners think. Of course Rome wasn’t built in a day. If you try to go out and do the whole Rocky Balboa running thing you’ll probably wont go far. But don’t worry, you don’t have to start running right away, If you start talking longs walks each day you’ll soon notice how your resistance slowly starts to increase, and that you can walk faster and for longer distances.
Be patient and give your body time to adapt. It doesn’t matter if it seems like you are doing little at first. It will add up without you even noticing and eventually you can switch off to light jogging when you feel like you have enough resistance.
AND WHAT ABOUT DIETING?
For running to be effective then it is necessary to adapt your diet according to your body’s needs. The amount of calories a person needs to consume every day can vary according to your genetics, but doctors agree that 3,000 calories for men and 2,500 for women are usually more than enough to supply enough energy to our bodies.
If you start running and aren’t experiencing any significant weight loss you might have to choose between running more miles or eating less calories so that you maintain a caloric deficit that will allow you to keep losing pounds.
But whether you are burning enough calories or not, your diet needs to provide your body with all of the nutrients that it needs: including carbohydrates, protein, vitamins, minerals, and all other nutrients necessary to keep a balanced diet and a healthy body.
INCREASE THE MILEAGE OF YOUR RUNS
After a couple of months running you’ll have come a long way from your starting point. You will be a veteran of the side walks and parks of your community. Now you have the strength necessary to run half an hour without running out of breath, so you may want to increase your training to maximize your results.
There are two options available for you: You can increase your mileage or you can make your jogs harder by running uphill or going through uneven terrain. Both of these options will significantly increase the amount of calories you burn, so whichever you choose will have to depend on your personal preference and which is more convenient for you.
Lose weight running can seem like an impossible challenge to overcome, but if you can go beyond the fitness fads and stick to following a healthy lifestyle, you will see results faster than you think. Running is an excellent exercise that has many benefits beyond making you lose weight. Running increases cardiovascular health, improve oxygen intake, and muscle strength. In addition to this, psychologists agree that exercising regularly is beneficial to maintain good mental health; helping to combat depression and increasing motivation.
Losing weight requires more than changing habits, it requires changing your mindset. Don’t think of exercise as something that you must do in order to lose weight. Doing so will make it easier for you to start to procrastinate and think of reasons why to quit. Instead take this opportunity to enjoy your time outside. Find a beautiful park where you can run while you admire the nature around you and enjoy the pure air and smell of the trees and flowers, and take a friend who is trying to lose way too.
So put your most comfortable shoes and go outside. Today is the first day of the rest of your life.
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