How to lose weight more quickly: a few tips for beginner runners

Running - it is in any case the load on the joints, so people with overweight run a lot and often not recommended. On the other hand, running - it is an ideal workout for weight loss. It is a vicious circle: you need to run around because you want to lose weight, but it is not recommended to run at the same time because of the extra weight. What to do?

Start slowly run and introduce additional measures that will help get rid of the extra kilos.

So you want to lose weight and run more. What to do?

Reassess your diet and get rid of fast food

Under the fast food here is meant not only to visit the "McDonald's" and similar restaurants, but also semi-finished products, which we resort when we are too lazy to cook: dumplings, pancakes, frozen zrazy, nuggets, burgers and so on and so like. Perform general cleaning, not only at home but also in the refrigerator. Less fatty, fried, smoked, sweet and refined, more fresh vegetables and fruits, legumes, nuts, lean meat and fish.

Choose the right products for the restoration of energy reserves after jogging

Rather than to devour a plate of pancakes after jogging, try scrambled eggs with cheese and vegetables. Pasta for lunch replace brown rice and stewed green beans. Or take the easiest ice cream instead of a huge ice-cream-sandwich with sweet cookies after running and add the vegetables, sprinkle it on top of all nuts. Even if all these changes in the number of calories will be virtually identical, they will be much better quality, higher in protein and fiber.

Reduce your portions

Sometimes the failure of a few spoons or pieces for each meal at the end of the day can accumulate in a decent amount of calories.

If you do not eat up to 500 calories a day, at the end of the week the result of such a restriction may be -450 grams on the scales.

We also want to remind you that watching TV for a meal is not recommended, as you will eat more than necessary.

Eat on a schedule

The fact that intensive training can blunt the feeling of hunger, so that the runners can not fully rely on their feelings. You will want to have, but not so much that you may end up eating less than that required for the recovery. In addition, you can try to switch to split meals and make five meals per day. If you use the right products, you can have enough, but it will not gain weight.

Add to my cross country training and more power

While running with runners lose fat and more muscle mass, so that in order to maintain muscles in good condition, turn in your schedule at least 10-15 minutes of strength training in day. To do this, do not necessarily go to the gym - plank, squats, push-ups and pull-ups will also work.

Do not forget to drink

It is believed that the average person needs about 3.5 liters of water per day. The consequence of not rehydration can be insatiable hunger. Your stomach will think that he wants to eat, but really he wants to drink. As a result, you will seize this feeling of hunger, rather than drink.

Another well-known trick - drink a glass of water before eating. This reduces the feeling of hunger, and as a result you eat less, and at the same time restoring their water supplies.

Eat slowly

If training was not exhausting, after it surely you will experience increased feelings of hunger, so there He will want very much, and all that will be in your plate, regardless of the number will be eaten. Stop and chew slowly. First, slow chewing food contributes to better digestion of food. And secondly, if you eat too fast, the brain does not have time to analyze the signals coming from the stomach, and you can eat a lot more than you actually need. Remember that feeling of fullness comes usually about 20 minutes after the end of the meal, so do not hurry up, because your main race has been completed. ;)

Stop rewarding yourself on sweets for a good workout

You run to lose weight. It would be foolish, as a reward to choose a cake, ice cream, pizza and other sweets from which you are trying to give up. What's the point of winding circles?! This is not always a pleasant experience, especially in the first month. Try to come up with another option awards or turn itself into a training award. Try to think of a run as a pleasant experience. Try to get her pleasure! Imagine how your legs become slimmer (stronger), pop - taut and toned, the abdomen begins to melt with each breath, and chest proudly straightened with the shoulders. You do want that, right?

And on racingweight.com you can try to calculate your ideal weight for the competition.