Did you start running months ago & are disappointed
with the results you’ve seen? While running does burn mega calories, here are
some reasons you may not be seeing the weight-loss results you're after.
Post Run Pig-Outs
Burning tons of calories can cause a famished feeling
afterward, but it's important to refuel the correct way. 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. Although a post-run 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. If you still find
you're utterly famished after a workout, it probably means you need to fuel up
before you exercise.
You Don't Run Enough
If you're running and not seeing results, look at your
calendar. Doing one 45-minute run once a week or a couple 20-minute runs 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? 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 a running app for
your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighborhood,
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 them, which is a surefire way to hit a
weight-loss plateau. Avoid this issue by mixing up your running workouts:
include speed intervals, hills, long runs, short runs, and run on different
surfaces and in new places to keep your muscles guessing and continuously
strengthening. As mentioned earlier, it's also important not to make running
your sole source of exercise. Include 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
weight 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.
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