Stress, eating on the go, pregnancy and age-related metabolic slowdown can gradually pile on extra pounds, so as a runner how can you lose this weight, asks Nandini Reddy.
Many of us take up running as exercise format to lose weight. But is it really that simple that you run everyday and the pounds just melt away? Maybe not. It takes a bit more that just regular running to regain a body that you once had or a body that you always desired.
Running is a fabulous form of exercise to lose weight, if it’s done right! You might have heard of people losing 20 kgs from running for a year and if you want similar results then here are a few simple strategies that you can adopt.
While you are trying to lose weight, remember that you also need enough calories to fuel your run. To lose weight you must reduce calories but not so much that you feel starved and fatigued. If you cannot do it on your own then get help from a professional to calculate how many calories you would need everyday. The idea is to burn fat and keep it off. If you lose weight too quickly by reducing calories below a reasonable amount then you will gain it all back very quickly. For women, you might experience menstrual irregularities and poor bone health if you do not have a nutrition rich diet that has the right calorific value.
Understand your body type as it is crucial for deciding how much weight you really need to lose. For example, a standard chart might indicate that you need to weight 60kgs but owing to your bone structure and body frame size the ideal weight for you might be 70kgs and below that might mean damage to your bones. You have to judge if you are large, medium or small in terms of your frame before you set your goal weight. Get an expert to help you instead of just using generalized online calculators to determine the same. Your age also plays a major role. You cannot lose 10kgs when your are 40 years old in the same manner that you lost them when you were in your 20s.
A balanced diet that fills your energy stores with the right amount of carbohydrates, fat and protein is important. Check for nutrient deficiencies that might be inhibiting your weight loss. Stay away from processed and refined foods. Remember to make breakfast your highest calorie meal and eat a light dinner and hydrate with plenty of water and not energy drinks. Protein bars and health drinks have a certain amount of sugar. Remember to read the labels before blindly assuming that they would be great meal replacements.
Resistance training or body weight training will help you lose weight faster. Remember that your metabolism increases if your muscle mass increases. Your bones will also get stronger so overall as a runner you will benefit from adding weights to your weekly routine.
Its rather simple, actually – the more you run, the more you burn! If you are running 5kms every morning increase it gradually every week. A study conducted on 120,000 runners showed that those who ran more kms in a week lost more weight, considering all other factors remained the same.
Find a Buddy
You need the motivation sometimes to get out of bed. On all those days that you want to stay in bed, your buddy will pull you out to finish your planned exercise. Remember to choose a person who is leaner and a better runner than you because they are less likely to give up on you.
The bigger goal
If its just weight loss you might give up eventually when you see a few kilos have been knocked off. Pick a race you want to qualify for or a time that you want to beat or even a number of kms you want to clock in a year. The goal will constantly inspire you to keep moving and clocking those kilometres.
If you can follow these rules then you should be leaner and faster before the end of the year.