Running For Weight Loss, Running To Lose Weight, Dieting And Running, Diet And Weight Loss

Running For Weight Loss, Running To Lose Weight

Avoid the Most Common Weight Loss Mistakes With These 4 Strategies

It’s easy to get caught up with the number on the scale, but here’s why you shouldn’t.

4/8/2021 12:09:00 AM

It’s easy to get caught up with the number on the scale, but here’s why you shouldn’t.

It's easy to get caught up with the number on the scale when you're running to lose weight . Here's why you shouldn't.

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.

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“I’d lie in bed at night, hungry. Dieting basically ruined running for me.”The elite runner is not alone in using running and calorie-cutting to shed pounds. Among new runners, weight loss is second only to exercise as a motivator for lacing up, according to Running USA’s 2017 National Runner Survey. But dieting doesn’t always make the best running buddy. “People think they need to restrict a large number of calories to lose weight, but if you’re doing that while running, you’re burning the candle at both ends,” says Tavierney Rogan, M.S., R.D., a certified specialist in sports dietetics and Head of Nutrition at

SHIFT. Possible fallout includes injury, burnout, and bingeing.But when approached with a healthy mindset, weight loss is a totally reasonable endeavor. Here’s how to side-step the biggest weight loss mistakes people tend to make and use healthier strategies to lose weight and maintain the joy of running.

4 Strategies to Sidestep the Most Common Weight Loss Mistakes1. Be Sure to RefuelWhen you cut carbs or skip meals in an effort to drop pounds, you’re not giving your body what it needs to avoid muscle breakdown. When you run, you use the glycogen in your muscles. So after a workout, you need 40 to 50 grams of carbohydrates to replenish glycogen stores—that’s two to four servings of fruit or complex carbs such as oatmeal or brown rice. The food isn’t going to your gut, either. “The carbs you eat after a workout are used by your muscles,” Rogan says, “not stored as fat.” You’ll want to also supplement that fuel with a little protein for muscle recovery. And if you’re trying to lose weight, don’t double-dip your recovery meals, says Leslie Bonci, R.D.N. “If you finish your run just before dinner, skip the snack.”

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.2. Don’t Cut Too Many CaloriesLet’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.” Your body holds on to everything it can, making it nearly impossible to maintain weight loss.

When your body enters starvation mode, it becomes nearly impossible to maintain weight loss.Instead of slashing calories, aim for a smaller reduction of 250 calories a day, says Bonci. That should result in a loss of half to three-quarters of a pound per week, which won’t flip the starvation switch, even during training. “It will also ensure you’re taking in enough fuel to avoid tapping into your muscles for energy,” she says.

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

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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.3. Avoid Falling Victim to Fad DietsPeople 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. For example, your muscles can’t use fake sugars for fuel, so if you eat a bar made with erythritol or sucralose before a run, you’ll fatigue faster because your muscles won’t have the carbs they need to perform. The smarter move: Limit sugar intake and use natural sources like honey or agave.

Read more: Runner's World »

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