From upping your pace to cutting back on calories, here are 10 slimming slip-ups – and what to do instead
Mistake: Running slowly to stay in the 'fat-burning zone'.
Why it keeps you fat: The body uses more fat when you're jogging along than when you're running hard, but the total calories you'll have burned by the end of your training day will be lower.
Do this instead: Dr Ricardo Costa, a lecturer in dietetics and nutrition at Coventry University, explains that you'd be better off running faster: "After you run, your metabolism increases," he says.
"This continues for 24-48 hours, depending on the intensity of your run. So, although intense exercise doesn't burn a lot of fat at the time, you will burn more in the long term. Plus you get the extra benefits that come with working your body harder."
Mistake: Hopping on the scales every day.Why it keeps you fat: Nutritionist Martin MacDonald (mac-nutrition.com) says, "I always try to move my clients away from the scales. Some people seem to only be motivated when they see their weight drop by three pounds per week, but that's not good for the long term. If you lose a pound a week you can keep that weight loss going, whereas if you're losing three or four pounds, the weight will probably go back on."Do this instead: Only weigh yourself once a week. Look for long-term trends rather than fluctuations. And remember that muscle weighs more than fat, so you could be getting leaner without dropping weight.
Mistake: Taking diet supplements that promise to increase metabolism or suppress appetite. Why it keeps you fat: According to Costa, research has failed to produce any conclusive evidence that these so-called 'diet pills' work to help you shed the pounds. "If you turn over the packet, you'll find that they all say they work in conjunction with a healthy diet and physical activity," he says. "Plus, some of these products can cause liver damage or even put extra stress on your heart." Which isn't great news.Do this instead: All you need to do is simply follow a healthy, balanced diet and do regular exercise - you don't need any help from pills.
Mistake: Not eating after your run in the hope of burning extra fat as your metabolism speeds up.Why it keeps you fat: "Many researchers have shown that if you take in a combination of carbohydrate and protein after running, you recover better, increase your fitness levels more effectively and perform better in your next session" says Costa. So, by eating shortly after a training run or a race, you'll be leaner in the long term.Do this instead: Eat a balanced meal that is rich in protein and carbohydrate as soon as possible after running. Something like a peanut butter sandwich or chicken with rice makes the ideal post-run fuel.
Mistake: According to personal trainer Paul Richardson (pwrpersonaltraining.co.uk), some runners ruin their efforts to get lean by rewarding themselves with unhealthy foods after a training session. Why it keeps you fat: It's a lot quicker to eat calories than it is to burn them. "Many people say, 'Right, I've done my 30-minute run, now there's room for that box of Maltesers'," says Richardson. "Then they're back to square one. They won't make any changes to their body shape if they keep repeating that pattern." Do this instead: Prepare a healthy post-run meal or snack beforehand, then you'll be less likely to reach for fattening treats.
On the next page: Find out why energy drinks and a low-calorie diet could be wreaking havoc on your weight loss plans.
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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