Weight loss and running: myths about weight loss

Weight loss and running

Today, we debunks myths about running and weight loss together with an expert dietician.

To lose weight, I stopped eating after 6 PM and started jogging in the morning

… so I’m eating at 00:00. You do not notice how you begin limiting yourself much earlier during the day. The hungrier you are in the morning, the more you will eat in the evening.

A hearty breakfast, a proper lunch and dinner at 17:00 that accounts for 35% of the daily caloric requirement – this gives you the right not to eat after six and helps lose weight correctly!

If you suddenly feel hungry, here is a perfect recipe for you:

  • put in a glass a handful of frozen raspberries and cherries,stevia, half a spoon of wheat bran, half a spoon of flax seeds and 200 grams of yogurt on top. In the microwave – and enjoy such “dinner” even at ten at night.

“To make running as effective, as possible, I run half an hour at the same pace without stopping”

Interval running is the best and most effective training. Gradually increase the rate:

  1. minute to increase
  2. 2-3 minutes at a high pace.

This will help you avoid breakdown in adaptation and have an effective training. Our antioxidant system simply does not have time to work for the amount of oxygen that comes in. With muscle work, carbohydrates are consumed in 45-60 seconds.

  • In the beginnersfat burning begins at the 31st minute,
  • In trained runners fat burning begins at the 21st

Monotonous running, frankly speaking, leads to obesity. The fat depot is being trained, and you begin accumulating more fat. The body becomes greedy for storing fats, because it is forced to run efficiently.

L-carnitine will help me lose weight, because with its help I will become more enduring to physical exertion

A metabolic drug that is often prescribed to short-weight babies – are you serious? This is not a weight loss tool. Yes, it is a good tool for runners, but in no way for those who are just starting to run.

Only 21 days after the beginning of the correct (!) balanced aerobic training, mitochondria in the cells are ready to receive fatty acids and only then you need L-carnitine, which will deliver them. Your fat will begin to mobilize, you will strengthen your endurance and lose weight.

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To become lean, I got on a protein diet and began to actively exercise

Doing so will not help you become lean. You will get liver steatosis. People often forget that the human body, in the end, processes all products into glucose, on which we function. The reserve of carbohydrates is sufficient only for 16 hours.

It’s enough to stay on a protein diet for 24 hours so that your liver completely gets rid of glycogen – a spare form of carbohydrates in the liver. Protein splits your muscles, then it starts working with fat. Fatty acids are released, fall into the bloodstream, are carried along the body.

Their final destination is your poor liver. As a safe cutting phase option, we recommend that you consume per kg of the desired weight:

  • 8 grams of protein,
  • 8 grams of fat,
  • 2 grams of carbohydrate.

But the protein diet in conjunction with cardio loads is considered the best way to make the body lean!

Everyone knows that any weight loss process begins with the loss of water. Our body has a buffer system that regulates acidity and alkalinity. Sodium enters the body together with salt. As a result, water molecules sit on each fat cell making it look like a “chamomile”. They create volume and weight.

The competitor of hydrophilic sodium is potassium. Here is an elegant option:

  • just add to your menu products that have a high content of potassium.

Namely potassium is capable of driving away sodium, which enters the body together with salt and retains the water molecules on the fat cells.

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