and fat. She lost 10 pounds and qualified for the upcoming Olympic Trials. She also developed a stress reaction in her tibia. Not only did running hurt, but “I spent hours a day tracking what I ate,” she remembers. “I’d lie in bed at night, hungry. Dieting basically ruined running for me.” The injury prevented her from competing in the 2012 Olympic Trials, and Kieffer didn’t run competitively again for nearly three years.
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.Let’s say your body needs 2,000 calories to maintain your weight but needs 2,500 when you’re logging extra miles. If you’re eating less than that and your weight drops below a certain point, your metabolism slows down to compensate for the lack of fuel, which means you enter “starvation mode.
And to boost your calorie burn with exercise, add 20 to 30 minutes of strength training three times a week. Lean muscle burns about five calories per pound while the body is at rest—meaning yes, you can be burning calories while doing nothing. Fat tissue burns only half of that. Or incorporate sprints into your workout. A
from the University of Western Ontario found that people who added four to six 30-second sprints to their runs lost two times more body fat than those who only ran a slow, steady pace.People trying to lose weight often get sucked into the latest trends, such as calorie-free sweeteners, fat-free foods, and gluten-free diets. But for long-term health and success, it’s all about real food and portion control. “The closer to the original source of food, the better,” says Rogan.
That also means if you’re reaching for skim milk over whole, or reduced-fat PB2 over peanut butter, think again. Not only has the eating-fat-makes-you-fat mentality
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