If You are Attempting to Lose Weight by Running, Read This
You started running with your new years' resolution to lose weight. Yet every time you get on the scale, you're let down by the results. What is the problem? While running does burn many calories, here are some reasons you may not be seeing the results you want.
Burning many calories can cause a famished feeling; it's important to fuel yourself wisely. If you choose junk food as your recovery food, you will find that you are overdoing it on the calorie aspect; you'll be hungry again in the next hour. Although a post-run bite is essential, you want to pack it with protein and satisfying carbs that do not exceed 150 calories. If you exercised before a meal, try a balanced portioned plate, and don't go overboard as a way to reward your efforts. If you still find that you famished after a workout, it probably means you need to fuel up before you exercise using good sugars and protein before heading out for a run.
You Don't Run Enough
If you're running and are not seeing the results you want, take a look at your calendar. Doing one moderate run or a couple of light runs a week won't be significant enough to lose weight. To lose a pound a week, you will need to cut about 500 calories each day in a combination of exercise and diet. Is losing weight your goal? Or are you trying to lose fat? Regardless of what your goal is, you should run three to four times a week and incorporate other forms of calorie-burning cardio and metabolism-boosting strength training for the other days.
You're Not Burning As Much As Than You Think
You just got back from a run drenched in sweat, and you think you burned over 500 calories. But did you? A 150-pound woman will burn about 495 calories running for 45 minutes at a pace of 10-minute-mile. Most likely, you're not burning as many calories as you think. It's best to track your workout to be sure, using a heart rate monitor is an excellent way to do this.
Different Day, Same Workout
consider this; you find a great three-mile loop in your neighborhood; you start running it for a few weeks; this can help running become more of a habit. But the problem lies when you are continually doing the same running workout. Your muscles will quickly adapt to the requirements you're placing on them, which is a surefire way to hit a weight-loss plateau. To Sidestep this issue, you can start mixing up your running drills: include intervals, hills, long runs, and short runs, then you also want to begin running on different surfaces and in new locations to keep your muscles guessing and continuously growing. Don't make running your sole source of exercise. You should include other forms of cardio and strength training, consider this, muscle mass burns more calories and speeds up your metabolism.
It Is Not About the Number On The Scale
Running is probably the best way to tone your lower body because it helps reduce fat while growing muscle. Muscle mass is denser than fat tissue, so it takes up less space and means that your weight may not decrease (and go up a little), other body measurements will change, such as your waist circumference, bra size, and the shape of your tush. The number on the scale isn't the best way to monitor your journey. Even though the number on the scale is not budging, you might be able to fit into that smaller size of leggings you had your eyes on, so don't lose hope, change it up and include more variety.