Running for Weight Loss
Running is a legitimate way to lose weight. It allows a person to burn an average of 100 calories per each mile she runs and it firms the body without those bulky muscles. It is also important that runners pay a close attention to the quality of calories they consume in order to maintain a proper diet. A studies show that a combination of exercise and diet is the most effective way to lose weight.
Running could also maintain your weight after you've slimed down. A person should burn calories more than she can consume in order to get rid of those unwanted fats and one pound per week is the safest amount to lose weight. There are approximately 3,500 calories in one pound and to be able to get rid of this weight you need to make a calorie deficit over a week.
On the other hand, even if you don't change your diet and add running to your life you will still lose some weight. One must be attentive in the calories she consumed daily so she can make substitutions if necessary. Record your caloric intake a day and see if you need to change some of them, like for example, replacing high-calorie snacks with fruit or instead or eating read meat replace it with fish. You will be surprise to see how these small diets help in your weight loss.
For more substitution, try to check the following chart below.
Substitutions for Saving Calories
| Try |
Instead |
Calories Saved |
| Frozen Yogurt (170) |
Ice cream (240) |
70 |
| Dried Fids (66) |
Fig cookies (111) |
45 |
| Sugarless Cocoa (55) |
Regular Cookies (112) |
57 |
| Banana (93) |
Banana Brea (338) |
245 |
| Diet Cola (0) |
Regular Cola (150) |
150 |
| Baked Apple (80) |
Apple pie (300) |
300 |
| Nonfat yogurt (30) |
Sour cream (62) |
32 |
| Pumpkin Seeds (36) |
Peanuts (105) |
69 |
| Raisins (60) |
Chocolate (250) |
190 |
| Coffee with milk (60) |
Cappuccino (140) |
80 |
| Light Beer (100) |
Beer (150) |
50 |
| Skim milk (86) |
Whole milk (150) |
114 |
| Angel food cake (110) |
Cheesecake (257) |
147 |
Running is a good way to use up energy and it uses about 100 calories per mile. If you run four days a week, for three miles (4.8km) per session, you will approximately burn 1,200 extra calories that week. Add another three mile (4-8km) run and you'll burn 1,500 calories over the week. You can either run less than three mile and eat fewer calories instead or increase running and eat a little more. The issue of metabolism is also important when it comes to weight loss and muscle tissue is metabolically active. The more muscle you have the more energy you need just to sleep and walk around and the more muscle you have the higher your resting metabolism will be.
A high-protein diet is said to induce weight loss but it is not healthy. High-proteins diet that excludes carbohydrates can injure your kidneys as well as other internal organs. It is much healthier to eat different foods in moderation and use running to burn excess calories. For more the proper diet, you can check out our section on the Food for Runners.
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