To lose weight is not to give up even the basic energy supplement, but to avoid unnecessary intake.
Myth 01 Don’t eat after running If you choose to reduce the intake of carbohydrates in order to lose weight, or deliberately skip a meal, your body will become more vulnerable to injury due to the lack of necessary nutrients.
Now there are many apps that allow you to accurately record your energy intake.
Therefore, after each run, you need to take in 40-50 grams of carbohydrates (about four portions of fruits, or complex carbohydrates, such as oatmeal and black rice) to supplement liver sugar.
Recording all the things you eat requires strong willpower.
Many so-called gluten free foods will instead increase sugar to make up for missing ingredients.
For example, if you are running before dinner, do not eat snacks or snacks before running.
As for gluten free food, unless you have fat diarrhea or are allergic to gluten, you don’t need to reduce your intake of gluten.
These foods will not enter the intestine and become fat, but will be used by muscles.
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Running performance is not necessarily related to body shape.
In fact, the key to healthy weight loss is to choose natural foods and reasonably control the amount.
At this time, even if you keep moving, the body’s “hunger mode” switch will not be turned on.
Everyone has a constant weight range (floating from 9 to 13.6 kg).
If your weight falls below this range, the brain will activate the protective mechanism, increase the secretion of hormones that cause hunger, and prevent weight loss.
With exercise, the weight will naturally decrease.
Myth 02 Too much food loss If your body needs 2000 calories to maintain weight, you need 2500 calories to keep running.
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At the same time, you will be in pain.
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The correct approach should be step by step.
At the same time, your energy intake is still relatively sufficient, and your body does not need to consume muscle glycogen to supplement energy.
In order to make muscles recover better, it is also necessary to supplement protein appropriately.
Eating fat doesn’t make you fat.
Why is that? The purpose of diet is “deprivation”.
When you consume less than 2500 calories a day, you will certainly lose weight, but your metabolism will also slow down to make up for the energy shortage.
On the contrary, full fat milk and fat salad can maintain your satiety for a longer time, and fat can help you absorb more vitamins and antioxidants.
To improve your running performance, don’t lose weight, but listen to your body’s feedback, eat well, eat healthily, and enjoy running while enjoying a healthy life.
Fat is consumed only half as fast as lean muscle.
If you eat well and sleep well, you will naturally be full of vitality.
When running, muscles will consume a lot of liver sugar.
When the human body is at rest, each pound of lean muscle will consume 5 calories.
In the state of “deprivation” for a long time, the fun of running will gradually lose.
For example, reduce 250 calories per day.
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Eating more will do more harm than good.
While gradually reducing intake, efficient exercise can speed up calorie burning.
As for the energy supplement during weight loss running, these four major mistakes need to be avoided.
However, if the method is not correct, it will not achieve the desired effect, and even affect the normal movement.
In other words, your body will go into “hunger mode” and try to maintain energy, so you can’t continue to lose weight.
In such a week, the average weight can be reduced by 0.46~0.68 kg.
Myth 04 Running is no longer easy.
Myth 03 Blind belief in online celebrity recipes Many runners who lose weight blindly believe in online celebrity recipes, such as zero calorie sweeteners, zero fat foods, gluten free foods…
If you are still drinking skim milk instead of whole milk and eating PB2 instead of ordinary peanut butter, you may need to change your perception.
In this battle between brain chemistry and willpower, the winner is often the former.
In order to further improve their performance, many runners may want to lose weight.
At the same time, reducing the intake of whole grains is counterproductive – the intake of vitamins, minerals and nutrients that help muscle function and recovery is also reduced.