Sneaky slipups, overestimating calorie burn, giving up when it gets tough, these are just a few mistakes beginner runners tend to make. It can be tricky to figure out what works and what is a total waste of time. Being a runner requires will power and discipline.
You have got the running part down now let’s took at the other loose ends and you would be on your way to a healthy lifestyle and dropping those extra ponds on the way.
Trying to change everything at once or reaching for the celebrity-like results is often overwhelming enough to cause you to abandon your weight-loss plan. Going overboard and pushing yourself above the threshold is not going to result in anything in the long run other than burnout.
To do: Set realistic goals per month and pace yourself. Weigh yourself at the same time and the same day up to two times per week. Watch for progress over the long haul instead of quick results.
Many runners overestimate how many calories they have burned and how many calories they consume the whole day. You can easily overspend your calorie deficit with something as simple as a flavored latte and a chocolate-chip cookie.
To do: Keep track of your calorie burn using an app. Document your runs and your food intake. Let the app do the math so that you can have a fair idea about your achievements and your goals.
There’s a misconception that you should avoid fat at all cost on your weight loss journey. However, your body needs fat to absorb vitamins like A, D, E, and K, and to regulate hunger since fats are digested more slowly than carbs and protein, keeping hunger at bay longer.
To do: Fat consumption should be part of your daily meal plan. It should make up to 20 to 30 percent of your daily calories. However, avoid consuming trans fats (in processed foods) and limit saturated fats (meat, dairy). Rely on mono- and polyunsaturated fats (olive oil, nuts, seeds, avocados, fish); these protect your heart and promote satiety.
Running on an Empty Stomach
A popular misconception with runners is that, going on a run without breakfast will help burn more calories. However, rather than seeking out fat immediately, your muscles first use carbs and when those stored carbs run out and your body starts to burn fat, your energy plummets, forcing you to slow down and burn fewer calories than if you had properly fueled up.
To do: If you are going for a run of more than 30 minutes or are going to work harder, you should have a 100-200 calorie snack an hour before your run.
Sports Nutrition Overdose
Sports drinks, gels and bars are an important tool for a runner, however, by overdosing on these you may be accumulating more calories than you are actually burning by your run.
To do: If you are running for less than 60 minutes, you can skip the nutrition drinks and keep yourself hydrated with just plain old water.