From upping your pace to cutting back on calories, here are 10 slimming slip-ups – and what to do instead
Mistake: Going straight out for a run in the morning without eating breakfast.
Why it keeps you fat: No matter how much you eat at night, by the time you wake up the next morning your body's energy stores will be diminished, simply from keeping you alive while you slept. If you get up and start running without eating, it's not just your performance that will be affected. "Because the energy stores in your liver will have depleted overnight, your body's starvation mechanisms could kick in and you won't get the training adaptations that increase your metabolism over the long term," says Costa.Do this instead: Always eat breakfast. This should ideally be something containing slow-release carbohydrates, such as porridge or wholemeal toast.
Mistake: Eating a very low-calorie diet in the belief that your body will have to use its excess fat to fuel your runs. Why it keeps you fat: This can lead to a frustrating spiral of weight gain. "People will lose weight when they severely restrict calorie intake, the problem is it causes the body to go into starvation mode," says Costa. Your body reacts to what seems to be a famine situation by clinging to fat instead of burning it for energy. As soon as you stop starving yourself, the weight goes back on thanks to your slowed-down metabolism. Do this instead: Eat decent-size portions of healthy food. Your body will burn more fat when it's being fuelled properly.
Mistake: Using sports drinks or energy gels to fuel your short runs.Why it keeps you fat: If you're eating well and fuelling up sufficiently before your training session, there should be enough energy stored in your muscles to see you through up to two hours of exercise. You only need the boost from energy products if you're going to be running for longer than this.Do this instead: "If you are training for less than two hours, water will suffice," says Costa. "If you are following a balanced diet and you're keeping your stores stocked up, you won't need anything else - even if you're working at quite a high intensity."
Mistake: You want to lose fat from your body, so you lose it from your plate.Why it keeps you fat: "The bad thing about this is that essential fats will be restricted from your diet as well," says Costa. Your body needs this type of fat to recover and repair itself after the rigours of running. Without them you won't be able to perform well, so you won't be burning as much body fat during your runs. Do this instead: Restrict saturated fats, which are found in meat, butter and cheese - you don't need these to be healthy. But do eat foods containing monosaturated fats, such as oily fish, olive oil, and most types of nuts.
Mistake: Training ever harder, faster and longer in your quest for leanness. Why it keeps you fat: Neglect to give your body the rest it needs and you put yourself at risk of overtraining. "This can cause hormonal imbalances and thyroid problems, both of which can have a detrimental effect on weight loss," says MacDonald. "Some studies have found that it can also lead to what I call 'skinny-fat syndrome', where you have slim arms and legs, but a lot of fat around your tummy."Do this instead: Build up your training gradually, take at least one day off per week, eat a healthy diet, do cross-training and reduce your general stress levels.
AllNew wrote (see)
And muscle does not weigh more than fat. Muscle is DENSER than fat so takes up less space.
A jar of muscle weighs more than a jar of fat.
There seems to be a lot of conflicting arguements on whether or not it's good to run before breakfast or not to help weight loss.
It seems every article says something different. Does anyone know if there have been any conclusive studies into this?
Don't quote me on this* but I seem to remember a programme where a dietician explained why, technically, running in the morning does have a marginal benefit in terms of calorie burn because of the body clock and metabolic patterns through the day, but the practical conclusion was that the effect is so minimal, the best strategy is: run at the time of day that suits you best, because you're more likely to actually bother.
*Maybe there's some scientific literature on this but I CNBA looking for it. Where's Sarah?
That's not fasting, that's eating one meal a day, many people live like tha all the time, only their one meal will be in the evening.
Why not just work out how many calories you're saving on that day and reduce your weekly total like wise, then you wont be so hungry for one day.
The Kenyan's run on an empty stomach first thing in the morning. It must be ok!!
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