Losing weight is the reason why many people take steps to run.
Indeed, using running as a means of weight loss is not inappropriate, but some easily overlooked details and errors in running weight loss often make runners “lose both sides” – not only lose weight is not obvious or weight does not diminish, even the state of running It is difficult to maintain.
American track and field athlete Allie Kieffer has been deeply hurt by “run weight loss” and even once left the track.
In her view, the doorway to running weight loss has gone.
In 2011, Elle Kiefer won a 3,000-meter bronze medal in the American Athletics Indoor Championships. She has enough talent but hopes to run better.
“You often hear a saying that if you want to run faster, you should lose weight.” So Kiefer also embarked on the road to running weight loss. At the age of 30, her body fat content was 17%. It was thin, but she thought that “Everyone in the game is thinner than me.”
Kiefer’s way of losing weight is not much different from other runners. It controls calories and fat intake while running.
She had lost 10 pounds of her weight and she was qualified to participate in the Olympic trials. However, the weight loss caused damage to her body. The sacrum suffered more pressure and directly affected her running status.
“There is only one feeling of lying in bed at night, that is hungry. Dieting basically ruined me.”
More terrifying than losing her running state, she began to get hurt. Injuries caused her to miss the 2012 Olympics trials, and it was even more difficult for her to return to the runway for the next three years.
This tragic experience led her to reflect on the problems and misunderstandings in running weight loss. In the end, according to her own experience, she listed the problem of “losing both sides.”
Misunderstanding 1: Abandon the staple food and repeat the tonic
When you choose to “don’t eat staple food” for weight loss, and give up supplemental carbohydrates, you are actually giving up on your exercise because you don’t give your body energy in time.
During exercise, muscles break down glycogen stored in the body. If there is not enough energy in the body, natural athletic performance cannot be improved.
It is worth noting that after the exercise is over, runners generally need 40 to 50 grams of carbohydrates to supplement the lost glycogen. Therefore, eating some fruits, oats and brown rice is the best choice.
Don’t worry about foods that are consumed after exercise will be stored as fat because the carbohydrates you eat will be used by your muscles. Of course, it is essential to supplement the muscle with some protein in time.
However, in order to control weight, it is necessary to avoid “repeat tonics” – if you complete the exercise before dinner, then skip the “recharge after the run” stage and eat dinner directly.
Misunderstanding 2: High calorie intake
Let’s say your body needs 2,000 calories to keep running, but your sports watch already shows that you consumed 2,500 calories during the run. Under such circumstances, if the diet does not keep up, the body’s metabolism will slow down due to lack of energy in the body, and it will be almost impossible for the body to enter the “starvation mode” to continue to lose weight.
Because of this, runners do not have to cut their calorie intake. Taking the above situation as an example, a corresponding intake of 250 calories per day will not affect running or control weight.
According to research data, when resting, about 5 calories per calf muscle are burned, whereas fat tissue can only burn half the calories.
So, try to increase your muscle strength training three times a week for 20 minutes to 30 minutes. You can burn calories even if you are lying down.
In running training, you may wish to add some sprints and also have a good effect on fat loss.
Myth 3: Over-reliance on “Zero Card” Food
People who want to lose weight are often attracted by what are known as “zero calories, zero fat” foods.
However, a joint survey by the American Running Association shows that there is almost no “zero-calorie” food other than water. From the perspective of long-term health, reducing the intake of “zero calorie” foods not only helps reduce fat, but also helps improve running performance.
At the same time, don’t be overly superstitious about skimmed milk, because “ingestion of fat increases fat in the body”. This is wrong. In contrast, full-fat yogurt or salads with full-fat salad dressings will make you feel fuller and provide more energy.
Do not always think that fat intake is a bad thing, it will help your body absorb more vitamins and antioxidants.
Misunderstanding 4: Lost Joy
Dieting is a way of “exploiting” yourself.
When the brain perceives that the weight is reduced too quickly, it will produce more hormones that cause hunger. In this brain and body will power struggle, the brain will always win, people will inevitably eventually succumb to hunger, and then lose power.
Because of this, instead of “exploiting” oneself through dieting, it’s better to change your mind: to eat well and sleep well, to work harder to control weight, and even to reduce body fat content.
The personal experience of Elie Kiefer is actually the best example.
After three years of rest, she returned to the runway again. She gave up her diet and her “zero-calorie” life. She listened to the signal of hunger in her body. Her diet was even more than 5 pounds, but her body fat remained in a very healthy state. Her shin bone injury also healed.