An educator with a passion for Nutrition and Fitness,Tulip is a certified Sports Nutritionist with a penchant for tweaking every recipe to make it healthier and tastier! She balances fitness classes at her studio, takes time off to blog for the Zumba Fitness Community of South Asia and doffs many other hats as she makes her way through the day!
Running is an intense form of aerobic activity that helps the body to utilize stored fat reserves. This will help you to shed those extra bulges all around the body including the love handles which nobody loves! Yet, very often most runners hit a blank wall when it comes to shedding those extra pounds. Here are a few tips to help you take control of your body so that you see a favourable tilt on the weighing scale.
Tilt the scale:
Remember that to lose weight you have to create a negative calorie balance. This means taking in fewer calories than your daily requirement. Eat whole foods and high fibre meals. This will increase the nutrient quotient and the fibre will keep you feeling full for longer.
Try and eat every two hours to keep your metabolism revved up. Be very conscious of what you put into your mouth. Running is not an excuse for you to pig out. Eat healthfully and mindfully, especially after a long run when you are so famished that anything seems like a good idea. You need to eat a meal that has protein as well as carbs post-run.
Be watchful of your portion size. Eat smaller portions. Wait for a few minutes before you take that second helping. It may not seem appetising after a while.
Vary your workouts:
Incorporate speed runs, interval runs, hill loops and long runs so that your body is constantly challenged to adapt. It is very important to add in strengthening work to your regime (think body weight exercises or weight training in the gym). This will keep your muscles strong, lean and toned, allow you to run faster and longer, boost your metabolism and burn more calories.
You must make sure that you have adequate protein to help the muscles repair and become stronger. You need approximately 0.8 to 1 gram of protein per kg of body weight.
Don’t cut back drastically:
Running is a high intensity exercise that places a lot of demands on the body. You do need to cut back on your intake BUT do not cut back too drastically, just so that your weight drops. Food is fuel for the body and with an inadequate intake, your body is prone to injuries, extreme fatigue, bouts of dizziness and many more dangerous consequences which can be debilitating in the long run.
Eat the right food:
Runners should aim for approximately 45% carbohydrates, 30% protein and 25% fat in their menu for the day. Ensure that all of these calories come from whole grain carbohydrates, lean sources of protein and healthy fats. Eating foods that are high in sugar and “white carbohydrates” will leave you feeling sluggish, heavy and impact your performance negatively.
So, make every calorie count. Don’t give up. Be strong, focussed and determined. Yes it is all about weight loss but at the same time if you can make a lifestyle shift that includes exercise and healthy eating, the excess weight will be lost forever.
Till later, eat healthy and stay happy.