Running + Proper Diet = The Dream Figure!

According to expert assessments, if we fully commit to this goal, we can achieve a reduction in body weight of up to a maximum of 1.5-2 kilograms per week. However, running veterans do not always recommend such an approach. To lose weight and not worry about lost kilos returning, let's focus on the reduction within the range of 0.5 to 1 kilogram per week.

How can we adjust our diet to achieve the desired results in running training? Let's reject all unhealthy snacks, including alcohol (even if we think that it's not harmful, it certainly limits motivation). Let's eliminate calorie-rich beverages and replace them with water (some types of bottled water can really taste good), let's avoid eating at night and get our dietary intake of high-fiber products (wheat bran, buckwheat, currants, beans, etc.). It's also valuable to eliminate all products made of white flour from our diet. White bread and wheat flour always ruthlessly raise the blood sugar level. A great deal of destruction in the body is also caused by pizza and hot dishes (we should always take care to cool them down properly). There are really many dietary hooks that are worth reading about. However, in our diet, it's all about balancing it in such a way that its total energy cost is not higher than the amount of calories burned during training. If we want to lose weight, we need to adjust our diet so that its total daily requirement does not exceed 800 burned calories. If we can't calculate it ourselves, we should seek the help of a dietitian.

Numerous individuals are also inquisitive about the exertion level that enables the most effective weight loss. Scientific research indicates that we lose the most fat after approximately 60 minutes of continuous running. During the initial 20 minutes of effort, 80% of the energy for working muscles comes from glucose and 20% from fatty acids. After 60 minutes, these proportions are inverted. However, we are referring to continuous running here. If we incorporate intervals, sprints, or fartleks into our training, the share of acquired energy becomes even more intricate.

As we have previously shown, merely running is insufficient for weight reduction. It necessitates a balanced diet and incentives for routine exercises. The most attainable goal is to shed four kilograms per month. Whether we lose more depends on factors such as the pace of our metabolism (everyone is different) and the new training methods we introduce.