Lose Weight Without Affecting Training--Runners Need to Master 8 Tips

The difference from other people's weight loss is that the runner must not only lose weight, but also cannot influence the training because of weight loss. So, how can runners ensure that they have sufficient capacity and lose weight? May wish to grasp the following 8 tips.

1.Don`t Reduce Calories Significantly

Weight loss does need to reduce calorie intake, but as a runner, you also need to consider the energy needed for training. If you reduce calorie intake significantly, runners will not be able to maintain normal training, but will also affect running calories and lose weight.

2.Breakfast is Indispensable

After a rest of the night, the body's glycogen stores are low, and it is necessary to consume food to replenish energy so that the next running training can be performed better. Through a balanced breakfast, you can supplement carbohydrates and protein to better promote your metabolism and lose excess fat.

3.Strength Training

Strength training is not just about building muscles. Even after training, it can still burn calories and speed up metabolism. Exercise 3 times a week for 30 minutes each time, which is better than a single long-distance running.

4.Control Energy Drink Intake

If the running time does not exceed one hour, the runner does not need to supply energy drinks at all, but only need to eat some healthy food and drink water. If the running time exceeds 1 hour, electrolytes and other losses will be higher, and this can be supplemented by energy drinks. However, energy drinks contain more sugar and require conscious control.

5.Formulate a Diet Plan

If runners can formulate diet plans one week in advance, they will be able to ensure that their diets are healthy and balanced, and that they will not eat unhealthy foods because of temporary decisions, leading to weight loss failure.

6. Chewing Slowly

If you devour at dinner, the brain will receive a signal that it will be full, and you will have to eat more when you react. Therefore, you should eat slowly, and concentrate, so that the brain receives the full signal in time to prevent eating.

7. Increased Training Intensity

This mainly refers to runners with little previous training intensity. At this time, the training intensity can be moderately increased and it can help burn more calories. Two times a week high-intensity interval training or speed training, both to lose weight and improve training results.

8. Avoid Eating Big Meals

Especially in the evening, eating a big meal is easy to consume more calories, and big meals usually contain some unhealthy foods. If you have to participate in the dinner, try to eat more vegetables. Some runners think that eating more protein will not become fat, so they just eat protein and ignore carbohydrates. In fact, the human body's ability to digest protein is limited. A maximum of 30 grams of protein can be consumed per meal, and no more can be digested.

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