With our plan of nutrition and running you can reduce your weight by 5 kilograms this month!
You are one of the people who want to lose weight (who doesn’t?) – you have come to the right place, because there is no better weight loss method than running.
Goal: Lose 5 kilograms this month.
- do several runs every week.
- keep track of what and how much you eat.
There is no easier and more effective plan than this, don’t you think?
Let’s do the math now. In order to lose half a kilogram, you must spend at least 3500 calories – without recovering them. This is the way to make your body use half the kilogram of fat for energy. Five kilograms in one month equals 1.25 kilograms per week. This means you must create a deficit of 8750 calories, or 1250 calories daily.
Wait! Before these numers make you miserable (and you reach towards those snacks), try to understand that daily intake and expenditure of calories is a game of great numbers.
Your body spends thousands of calories every day just to sit or drive to the store, without even mentioning the harder activities. A man weighing 85 kilograms spends 1850 calories daily without any additional activities (which spend up to 1600 calories extra). That’s total of 3450 calories. If you add 30 minutes of running (4:20/km), he’d spend additional 540 calories, which makes this 3990.
If this runner would eat 3990 calories, he would neither gain nor lose weight. But if he’d eat 1250 calories less daily, he’d still eat around 2740 calories, which equals 16 bagels or 27 bananas or 34 apples or 14 cups of cooked pasta. The thing is, you can eat a lot of food, if you exercise and eat smart.
All these principles work for women as well, but not completely. Since they are of lighter weight and generally have a slower metabolism rate, they spend less calories than men involving same activities. Now that those numbers aren’t so terrifying any more, let’s see closely how we can lose those five kilograms.
Running strategies for burning calories
Running is the most efficient way to lose weight. A man of 85 kilograms will for a 30 minute run (6:25 min/km) spend 385 calories. In an easy bike ride of 30 minutes you will spend 231 calories, for an easy swim 308, and for walking with average speed of 5km/h you will spend only 135 calories. Running spends different amounts of calories based on the training efficiency (concerning calories and fat burning) – see table „Burning speed“.
Of course, long runs put our body in a fat burning „zone“. But today people pay more attention to faster runs, because they spend calories andd fats more efficiently. A study conducted at a certain Texas university showed that fast runs spend 33% more calories per minute than slow runs. This fact can be very helpful if you want to lose weight in a certain period of time.
Now we’ll list most efficient trainings considering calories and fat burning. You should do two or three of these every week. Other days you should do an easy run for 20 or 30 minutes or do something else – ride a bike, swim, or work out on a stepper.
Go for an easy run for 45 to 60 minutes – ideal time would be 90 to 120 minutes – in a slow pace. Your metabolism will be in a fat burning zone, and long-term activity will burn more fat.
An 85 kilogram runner can in 90 minutes of running spend more than 1000 calories.
Long slow runs are great, but you can’t do them daily. If you have only 20 to 30 minutes, it’s best to do a fast run. „The faster you run for these 20 or 30 minutes, the more fat you’ll burn, because energy expenditure is greater“, says doctor Ken Sparks, a physiologist on the Cleveland University.
Run for 20 or 30 minutes with a 10 kilometer tempo – it should be difficult but manageable. You’ll run a greater distance and spend more calories than on a 30 minute easy run.
85 kilogram runner will spend over 450 calories in 30 minutes of tempo running.
Speed trainings are excellent for burning calories. After a five minute warmup, run for 1 to 3 minutes with 85-95% intensity, then walk or jog for recovery. Do 5 to 10 of those fast intervals and do a 5 minute easy run. Speed training enhances a longer fat burning effect. This means that your body burns a lot of calories even after the training ends – sometimes up to 200 calories more, according to newest studies. Fast running also reduces your appetite for an hour or two, meaning you will eat less and lose more weight.
85 kilogram runner will in a training session of 90% intensity (8×2 minutes, with 5 minute warmup and easy run in the end) spend over 700 calories (including a longer fat burning effect).
Morning and evening runs
Few hours after dinner you should do an easy run for 20 to 30 minutes and don’t eat anything afterwards. This way you will empty your glycogen levels. Next morning, before breakfast, do a 45 to 60 minute run, steady-paced. Your body has already spent carbohydrates and will use fat for energy now, faster and with more intensity.
This type of training stimulates pure fat burning, but is psychologically and physiologically difficult. You will feel this morning run like you’re in the last kilometres of a marathon. So we advise running with a friend who’s also trying to lose weight, so you can motivate each other.
85 kilogram runner will in 30 minutes of evening run and 45 minuter of morning run spend more than 1000 calories of mostly fat.
Working out with weights
Once or twice a week you should work out with weights and not only will you spend more calories (115 calories every 3 minutes for an 85 kilogram person) – but you will also spend them while you remain inactive, because as you develop muscle mass, your basal metabolic rate enhances. So you will spend more calories doing other important stuff like watching Friends or reading The Marathoner.
Circuit training with weights is very good – especially in the gym, where you go from machine to machine. Do one or two series. When 15 reps with a certain weight becomes too easy, add more weight (for arms and shoulders add 2.5 kilograms, for legs add 5).
Fat burning speed
This table shows calories burnt in 10 minutes of running from 7:30 min/km to 3:25 min/km.
Eating strategies for burning calories
As you advance in your running, slow down on food. Don’t worry, you don’t have to be hungry. Ingesting too few calories slows down the metabolism and the weight loss. You just need to apply a few changes to your habits. This is how.
Make healthy choices
To plan low-fat meals you don’t need a calculator, just follow your gut feeling. A simple plan for a few days:
Breakfast: cereal with fruit and skimmed milk
Lunch: chicken or turkey sandwich with salad, tomatoes, and mustard
Dinner: pasta with vegetables and some parmesan
Drink water with every meal, and if you want a snack, take some fruit, half a bagel, salted sticks, or non-fat whole grain crackers.
Replace full-fat foods with low-fat
One of the easiest ways to reduce calorie intake is to find a low-fat substitute for full-fat foods. Mustard instead of mayonnaise will reduce 85 calories from the turkey sandwich. Skimmed milk (1% or less) will reduce 90 calories per cup instead of full-fat milk (3.2% or more). Salted crackers are a 50 and more calories better solution than potato chips, and lemon juice or apple vinegar even 100 calories than a usual salad dressing.
Eat less food
There’s no need to fight with food, the real danger is overeating. Learn to be decent but tough when you’re being offered a second serving. At home, eat small portions. It’s one of the ways to reduce calorie intake. If you usually eat two loafs of bread in the evening, eat one. If you eat two cups of pasta, eat one and a half.
You can use smaller plates, then you’ll always have a full plate but eat less.
Eat more often
Many sumo-wrestlers skip breakfast on purpose. They’re trying to enhance appetite and slow down metabolism rate in order to have a rich and greasy lunch which will stick immediately to their ribs (and stomachs). Of course, you don’t want to look like a sumo fighter. So, eat three smaller meals and healthy snacks in-between so you’re never hungry (and never overeat) and to keep your metabolismm rate steady
Never skip breakfast.
Nancy Clark, author of Sports Nutrition (Gopal, Zagreb, 2000.) says that breakfast is the best way to lose weight. It keeps your metabolism steady, stops hunger and overeating, and keeps you willing to prepare and eat healthier foods during the day. A good breakfast should be strong but not heavy (around 500 calories).
For example you can eat whole grain cereals with skimmed milk and banana, pancake, bagel, or yoghurt.
Don’t forget the afternoon snack.
A bagel at 3 PM can make a big difference between 4:20/km run after work (during which you spend many calories and lose weight easily) and quitting after 3 km of slow running because you haven’t eaten for too long (those 3km will not make a big difference). Hunger is the most common reason why people don’t want to go running after work. Late afternoon snack gives you energy and will to train.
When you spend that energy training, try to replenish some of it. Snack high in carbohydrates will enhance recovery and replenisch glycogen – it will save you from hunger and overeating at night. A sports drink or energy bar are a good choice, as well as a bagel or salt sticks. According to Nancy Clark, orange juice is great for recovery. It has vitamine C, potassium, has no fat and only 140 calories on 3 dL. It also replenishes lost fluids. It would be ideal to eat something in the period of 30 minutes after training, and have a bigger meal 90 minutes after.
Top marathoners advise you:
What do elite runners do when they want to lose some weight?
- Transfer to H20. Dan Held, ranked seventh in the US marathon championship in 1996, drinks over two litres of water daily, instrad of soft drinks and coffee. «It’s a way to reduce calories from sugar (in the juice). And caffeine makes me cranky, so I have to eat snacks all day. That never happens when I drink water.»
- Run fast intervals. Cheryl Collins, ranked second in the US marathon championship in 1997, trains on the track when she wants to lose weight. «Even 24 hours after the training you can still say you’re burning calories», she says.
- Reduce deserts. Linda Somers, Olympic marathoner, reduces sweets. «Calories from dessert are not important for training», she says, «and it’s easy to reduce them – just walk away from the table after the meal.»
- Run before breakfast. Keith Brantly, Olympic marathoner, recommends this method for two reasons – it speeds up metabolism so you spend more calories during the day, and eat less for breakfast and other meals. «This happens because running stimulates beta endorphin – a natural type of morphine – which reduces appetite.», says Keith.
- Eat at home. Steve Spence, Olympic marathoner, eats at home when he wants to lose weight. «Many people have a habit of eating out all the time», says he, «and then you usually eat foods rich in calories and fat.» Try to eat out only once per week, or once every two weeks. That way you can enjoy it without feeling guilty.
Face your weaknesses
We all know our weaknesses (ice cream, donuts, pizza). Set up a line of defense. If you can’t resist ice cream, don’t have it at home. If it’s the donuts you see every day on your way to work, go the other way. If pizza is your weakness, throw away all flyers for pizza-places.
There’s nothing wrong in indulging yourself, but you can do that low-fat style, consuming moderate quantities. There’s low-fat potato chips, and non-fat corn-chips (tortilla chips), and if you can’t get those, buy salted sticks etc. It’s the same with cookies and cakes. Choose low-fat alternatives. But don’t forget they still have plenty of calories, so eat them moderately.
There are many little things that can make a great difference. Here are a few.
- Don’t mix fat and sugar. Cheeseburger, fries, and soft drinks are a bad combination, and are even worse when you find out how they affect the body – it deposits fat. You see, simple sugars in those drinks cause insulin release in the blood stream, which causes fat cells to deposit more fat. So when yoe eat abovementioned foods, the door is wide open and they enter without a problem.
- Don’t eat only carbohydrates. Proteins and some fat make you feel full longer and stop you from overeating. «Fats and proteins last longer», says Nancy Clark. For example, if you eat only bagels and juice for breakfast, you’ll be hungry in an hour. Add some peanut butter and you’re good to go until snack time.
- Eat complex foods. You want to have energy for the whole day? Then eat lots of complex carbohydrates: fresh fruits and vegetables, whole grains, pulses. They burn slower than simple sugars and provide longer periods of energy, with no feeling of hunger.
- Remove the fats. Before cooking, remove the fat from the meat – this way you’ll remove over 65% of fat calories from your meal.
- Resist the mayonnaise. By mixing tuna with mayonnaise you add hundreds of fat calories to your tuna sandwich. Instead, mix tuna with tomato sauce, chilli sauce, lemon juice, or some mustard.
Myths about fats
Myths about weight loss – here are the most common ones.
- Myth #1. Fats are evil incarnated.
Despite the stories about non-fat food being wonderful, fats aren’t evil. Non-fat diet can lead to night binging. Some fat in your diet enhances the feeling of being full and actually helps you deal with the real enemy – too many calories. So try to eat some fats – like a piece of low-fat cheese in your sandwich. Or some peanut butter on a bagel. Some nutrition experts say that ingesting some fat – as opposed to no fat at all – leads to spending more fat during physical activities.
- Myth #2. Regular water drinking stops hunger.
Yes, you should drink 8-12 big glasses of water daily – so your metabolism can work as it should, and you’ll have enough fluid to replenish the loss during sweating. But water cannot be a means to lose weight. It exits the stomach too quickly to give you a real sense of being full. Besides, if you’re really hungry, it’s better to eat something healthy than to drink an entire ocean.
- Myth #3. Eat less so your stomach can reduce.
Smaller portions reduce the number of calories you ingest in a single meal, and it’s true that its volume reduces but that doesn’t guarantee you’ll be any less hungry. As a means of weight loss, reducing the stomach simply doesn’t work, because digestion and absorption happen in the small intestine.
- Myth #4. Certain exercises will remove the fat from the certain places on your body.
Every morning you see that excess fat on your waist and thighs. So it crosses your mind you should start working out – crunches and exercises for hamstrings – exercises that force these body parts to work in order to reduce the fat. True? But it doesn’t work that way. Doing crunches to remove the fat from the stomach, or bend your leg to remove cellulite from your thighs would be equal to massaging your head in order to grow. Losing weight is a process that includes the entire body and depends on the number of calories spent. It’s better to do tempo runs (which burn more calories and fat) that 100 crunches or 48 leg bends.
- Myth #5. Morning hunger means you didn’t eat enough the evening before.
Many people think that hunger is a sign they didn’t eat enough the evening before, while it’s actually a good sign. «Morning hunger means your diet’s working», says Nancy Clark, author of Sports Nutrition. «Your body is in calorie deficit.» And it’s ready for a good breakfast and beginning of the day.