Really Losing Weight by Running and Jogging

If you want to reduce your weight with regular running training, here are some tips. Really Losing Weight By Running and Jogging, However, if you carry too much of a package with you, you must first contact your medical officer, because running training is not just as good for everyone, and it requires not only a total health check but also a professional, personally coordinated nutrition plan. Running and jogging are not suitable for people with severe obesity (stress on the joints, cardiovascular system).

For a few kilos less but usually a few tips. Anyone who is aware of how the unwanted extra kilos wander in the stomach or legs has a small home advantage. If you are three, four kilos too much, it means that you have consumed more calories for a certain amount of time than your body (such as muscles, metabolism) could burn.

If the Energy Balance is wrong

 Example 1: Imagine a small dammed up pond. When everything is in balance, so much water flows to, as can drain, or can evaporate. The water level is always the same - the "water balance" is balanced.

Example 2: If you consume more energy during a multi-day hike than you have taken with food, you lose a small portion of your body fat. The energy balance is negative. Converted to the pond: The drain is slightly larger than the inflow - the water level drops.

Example 3: You finally have work-free and enjoy the holidays over Christmas. You take a long time while eating, enjoying a fine drop for dinner. Because you want to fully regenerate, you do without the running training. Your body gets more energy over these days than it can consume. This energy is converted into body fat and stored. Reduced to the pond, this means that the runoff is significantly smaller than the inflow - the water level rises. The "water balance" is unbalanced. Every person has a personal energy requirement, which depends on many factors. There are also good and less good "food users".

Body Fat - A Huge Energy Store

 Body fat is vital - but it depends on the amount! When your body gets less energy than it consumes during the mentioned long hike, it increasingly resorts to the fat reserves, which are almost inexhaustible. With your carbohydrate reserves, you can do about 90 minutes of sports, with the fat reserves are theoretically possible over 200 hours.

Reducing weight does not mean simply giving up certain foods. After all, you want to break down fat and not lose muscle. A balanced diet consists of proteins, carbohydrates, and fats - but all in a "healthy" measure. Simply giving up all fats is not the last word of wisdom.

Hidden Calories

 Once you become aware of where well-hidden calories are massively frolicking, it will be easy for you to forego 10% of excess calories without major dietary changes. Can you imagine that with a tasty Big Mac menu of coke and chips, you've used up more than half the energy needs of an adult with an office job?

That would mean that you could eat only a little in the morning and in the evening. The problem with such a diet is that the feeling of satiety is soon gone because it is not high-quality dietary ingredients - even if it tastes good!

Sausage and salami usually contain well over 30% animal fats. If you look a little bit at your diet, you may not lose weight despite training and fewer calories. In many cases, new muscle mass (through training) is built up, which is relatively heavier than the degraded body fat.

Some amazing data on "hidden" calories: how long do you have to run at a swift pace to re-incinerate this energy (assumption: runner at 5:30 min/km, 70 kg weight):

BigMac, a medium portion of chips, 5dl of coke: 1:23 hours running.

Chocolate, 1 board run 43 minutes.

Beer, 1 litter: run for 40 minutes.

Beer non-alcoholic, 1 litter: run for 16 minutes.

Lose weight - burn extra calories

 So that your energy balance is correct, you not only reduce the number of calories gained but pay attention to increased consumption through exercise.

If you regularly take the stairs instead of the elevator or the escalator, you'll burn more calories and feel even livelier.

If you ride the bike two kilometers to the bakery instead of getting in the car, you will burn more energy, protect your environment - and your wallet.

If you want to burn more calories while running, you'll increase your running kilometers moderately (better your workout), or even better, run the week a little faster instead of three loose units.

Also, alternative training, which you can sprinkle between your running units, is very meaningful. Especially cycling, aqua jogging or swimming at a few kilos too much spare your musculoskeletal system (knee, tendon, foot, ligaments ...).

»Calorie consumption while running and jogging

»Determine your personal fluid requirements - How much do I have to drink per day?

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