{"id":19216,"date":"2019-07-06T11:09:06","date_gmt":"2019-07-06T10:09:06","guid":{"rendered":"http:\/\/collectivehealthy.com\/?p=1085"},"modified":"2019-07-06T11:09:06","modified_gmt":"2019-07-06T10:09:06","slug":"start-losing-weight-like-crazy-at-home-and-very-easy","status":"publish","type":"post","link":"https:\/\/mrhealthyalternative.com\/?p=19216","title":{"rendered":"Start losing weight like crazy at home and very easy"},"content":{"rendered":"<div class=\"63d509947b33dea96ed9a09b2482b63d\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n<div data-type=\"_mgwidget\" data-widget-id=\"1554417\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n<\/div>\n<p class=\"body-text\">Does swimming burn calories? Yes. How about cycling? Yes. How about a fancy fitness retreat in the south of France :)?<\/p>\n<p class=\"body-text\">All of those things are great for weight loss, but they have a higher barrier to entry compared to running. You need a pool, a bike, and a six-figure salary, respectively. But if you can afford a pair of sneakers (like these\u00a0last-season running shoes for less than $100) then you can run. You can run in hot weather. You can run in cold weather. You can run in the snow. You can run in the rain. You can run with a friend. You can run by yourself. You can even run every single day if you\u2019re smart about recovery.<\/p>\n<p class=\"body-text\">It\u2019s that kind of accessibility that makes running one of the best workouts for weight loss. \u201cYou just need a pair of decent shoes, some creativity, and maybe a friend or two to develop a walking or running plan,\u201d says Daniel O\u2019Connor, Ph. D., professor of health and human performance at the University of Houston. \u201cIt\u2019s less expensive than joining a gym or having a personal trainer.\u201d<\/p>\n<p class=\"body-text\">That\u2019s a big deal considering time and opportunity are some of the biggest hurdles people face when trying to make fitness a priority. \u201cEveryone is dealing with full schedules and competing priorities, so it\u2019s often difficult to add something new to your routine without trading something else out,\u201d O\u2019Connor says. You\u2019ll still need to shift some things around to make running a serious part of your life, but being able to run right out your front door, free of charge, eliminates some very real roadblocks.<\/p>\n<p class=\"body-text\">Still, running for weight loss is a little more complicated than hitting the pavement and hoping the pounds melt away. There\u2019s a strategy involved, and we can help. Here\u2019s everything you should know about running for weight loss:<\/p>\n<p class=\"body-text\"><strong>1. Pay attention to your diet.<\/strong><\/p>\n<p class=\"body-text\">There are a billion benefits of running\u2014including weight loss\u2014but running isn\u2019t a reason to ignore your diet, especially if you\u2019re trying to lose weight. In fact, you could find yourself gaining weight if you over fuel your runs.<\/p>\n<p class=\"body-text\">\u201cMost people overestimate the calories they burn on a run,\u201d says Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston. As a very general estimation, you burn about 100 calories per mile. So if you run two or three miles, you\u2019ll burn about 200 to 300 calories\u2014a solid workout.<\/p>\n<p class=\"body-text\">Problem is, lots of people add a 400 calorie brownie or extra slice of pizza to their diet because they \u201cearned it.\u201d While we\u2019re all for treating yourself, the reality is that you need to create an overall calorie deficit if you want to lose weight.<\/p>\n<p class=\"body-text\">\u201cWeight loss is about creating a caloric imbalance, where you\u2019re using slightly more calories than you\u2019re consuming, say 200 calories per day,\u201d O\u2019Connor says. So while it\u2019s totally normal to crave something sweet or carb-heavy after a run, you need to keep your indulgences in check if weight loss is your ultimate goal.<\/p>\n<p class=\"body-text\"><strong>2.\u00a0<\/strong><strong>Push yourself but don\u2019t overthink it.<\/strong><\/p>\n<p class=\"body-text\">Yes, athletes are constantly optimising their training plans and race-day strategies, but you don\u2019t need to go crazy if you\u2019re just starting out. \u201cWhen it comes to weight loss, moving and burning calories are what matters,\u201d O\u2019Connor says. \u201cIf you like sprints, which have a higher rate of calories burned per minute, then have at it; but if you prefer walking or slower jogging, you\u2019ll just need to spend more time to burn those calories.\u201d<\/p>\n<p class=\"body-text\">That said, a\u00a0Medicine &amp; Science in Sports &amp; Exercise study\u00a0found that runners lost more weight than walkers over a six-year period, possibly because of the afterburn effect. \u201cRunning at a high intensity will create an afterburn, which is when your body continues to burn calories when you\u2019re no longer moving,\u201d Rubin says. She suggests starting with three 30-minute runs a week, sprinting for 30 seconds then recovering for 30 seconds to a minute.<\/p>\n<p class=\"body-text\"><strong>3. Don\u2019t forget to strength train.<\/strong><\/p>\n<p class=\"body-text\">Cross-training is important for a few reasons: First off, it makes you a stronger runner and reduces your risk of injury. \u201cRunning is only hard on your joints if you don\u2019t have the muscle to support them,\u201d Rubin says. Secondly, lifting will help you lose weight. \u201cThe more lean muscle mass you have, the more calories you\u2019ll burn at rest,\u201d she says. That&#8217;s right, more muscle means more burned calories when you&#8217;re just sitting around.<\/p>\n<p class=\"body-text\"><strong>4. Work towards that runner\u2019s high.<\/strong><\/p>\n<p class=\"body-text\">The runner\u2019s high is real: a\u00a0Journal of Experimental Biology\u00a0study shows that running releases endocannabinoids, which are associated with pleasure and could keep you coming back for more. But don\u2019t worry if the idea of a runner\u2019s high feels more distant than a marathon finish-line. You just need to move past the point in which running totally sucks.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Does swimming burn calories? Yes. How about cycling? Yes. How about a fancy fitness retreat in the south of France :)? All of those things are great for weight loss, but they have a higher barrier to entry compared to running. You need a pool, a bike, and a six-figure salary, respectively. But if you &#8230; <a title=\"Start losing weight like crazy at home and very easy\" class=\"read-more\" href=\"https:\/\/mrhealthyalternative.com\/?p=19216\" aria-label=\"Read more about Start losing weight like crazy at home and very easy\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1253,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-19216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/19216","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19216"}],"version-history":[{"count":0,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/19216\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/1253"}],"wp:attachment":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}