Most Popular Diet Regimens In 2017

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There are many diet regimens out there. Maybe even thousands of weight loss eating plans, but not all of it are healthy or safe to follow. There are also diet regimens to put on some weight, decrease bad cholesterol, prolonging life, and more. It’s not called “diet.” It is an eating lifestyle.

What constitutes a “popular” diet regimen? From an online source, a simplified diet regimen has these three things – its popularity over the net regarding online articles, how famous it is among people, and feedback of people following the regimen.

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Atkins Diet

In Atkins, the whole approach is to limit the insulin levels of the body by consuming a low-carb diet. Carbohydrates, if over absorbed, can spike blood sugar levels to an unhealthy state. Fat arising from it will not be utilized as an energy source. Anyway, carbs are controlled, but protein and healthy fats are good to eat. Ask your doctor first if you’re able to handle Atkins Diet.

 

Zone Diet

Zone diet is all about a balance of nutrients. The whole meal is composed of 40% carbs (mostly unrefined and high quality), 30% fats (nuts, olive oil, and avocado are recommended), and 30% lean protein. It is also about regulating blood sugar levels, and the whole point is to shed off excess weight efficiently.

 

Ketogenic Diet

At first, Ketogenic diet was available for treating patients with epilepsy. Today, it is a popular diet program for those who want to lose weight by minimizing carbs and adding more of healthy fats in the diet. It may sound weird, right? Why eat fatty foods? Well, consumption of healthy fatty foods can cause a state called “ketosis.” It can improve a person’s metabolism and change one’s body structure. Aside from that, it is useful in managing diabetes and can help in losing weight.

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Vegetarian Diet/Vegan Diet

Vegetarian is not vegan. While these two have their similarities, there are also significant differences.

Most people who follow vegetarian and vegan diets don’t eat animal-derived foods like eggs, milk, dairy and the likes. Vegetarians are also categorized as lacto (they don’t eat dairy), fruitarian (mostly fruits, nuts and seeds), lacto-ovo (they eat eggs and dairy products), living food (they eat fruits, veggies, nuts, seeds, algae and the likes – raw foods), ovo (they eat eggs), pesco (they eat fish and seafood), and semi-vegetarian (they eat some meat, fish, shellfish, but mostly veggies).

Vegan is more like a way of living and not a diet regimen. Their belief extends up to the environment. They have their principles regarding harming living things (animals), and they’re into green living.

Vegetarians and vegans prove to be healthier, physically and mentally, compared to meat eaters.

 

Weight Watchers Diet

The name itself explicitly says – the diet will be “watching your weight.” Weight Watchers is all about losing excess pounds by eating right, exercising, and a community of people for moral support. It was developed and co-founded by a stay-at-home mom back sixties, Jean Nidetch. The reason why she formulated all these was, at that time, a personal choice. She lost weight and didn’t want to put it back on. The network extends worldwide and can be done through physical meet-ups or online. They offer endless support and knowledge about food, eating, losing weight, exercise and many more.

The New Diet Trend: Ketogenic Diet

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Everywhere you look, a fit and fab body is a guaranteed head turner and we all know that diet plays an integral part to achieve that. Lately, more and more fitness enthusiasts are discovering the benefits of the Ketogenic Diet. This is not a new concept since a lot of celebrities were making a buzz about it a few years ago. People are becoming more curious to try it and discover its benefits. Here are some of the basic things you need to know if you are planning to try and incorporate the Ketogenic Diet.

Ketogenic Diet or sometimes called Keto Diet is basically a low-carbohydrate and high-fat diet. This pushes the liver to produce ketones which will be used as energy. It also involves the process known as ketosis which is a natural process that the body initiates to help us survive when our food intake is low. The insulin levels drop and that promotes fat burning.

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Let’s talk about Ketogenic Diet benefits.

Of course, one of the sought after effects of Ketogenic Diet is weight loss. It also lowers down blood sugar level and that is why it is recommended for patients with Type 2 Diabetes mellitus. It is also believed to enhance mental functioning. This diet improves focus and concentration because the brain then avoids blood sugar spikes which make the body sluggish and drowsy. It is also very good for the skin as it reduces inflammation.

However, every pro has its cons. Ketogenic Diet may lead to constipation. This is due to dehydration. That is why it is highly encouraged to drink lots of water while on this diet. It can also cause cramping brought about by low levels of minerals in your body. In the beginning, reduced focus and low performance are expected as your body adjusts to this new diet regimen.

A ketogenic diet is comprised of low carbohydrates so you are instructed to avoid grains and fruits. You are encouraged to increase intake of fatty foods such as meats and vegetables. It is also advised to fast at some point and eliminate snack meals. Incorporate exercise and drink lots of water – this completes the Keto diet.

How do you know if your Ketogenic Diet is working?

There are signs and symptoms that you can observe. Funny as it may seem but bad breath is one of them. This is called “acetone breath”. Once ketones are produced in your body, it is partially excreted in your breath. You can also observe increased urination and increased thirst.

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A ketogenic diet, like other types of diet, must be thoroughly evaluated and tested according to your personal health needs and fitness goals. Should you need more information and education regarding this, it would be best to discuss this with your specialist or contact a therapist near you. He can provide you information if the Ketogenic diet suits you or at least, they can offer alternatives.

 

Run The Talk: Here’s A New Way Of How Therapists Could Help

The most common type of therapy that people undergo is psychotherapy, which happens through a sit-down talk. It’s a one-on-one session wherein patients get the chance to express all their feelings, and they are also able to get advice from therapists. It is a proven way to take care of people’s mental health. A good therapist could help in problem-solving, stress coping, anger management, and behavioral changes.

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While talk therapy has its own set of benefits, some patients feel skeptical about its effects. Eye contact is tough to maintain especially when the patients are not that comfortable to sit in a room with just one person, and all they have to do is talk about the patients’ problems. Sometimes, patients feel uneasy and ashamed. It’s difficult to build a connection and an atmosphere of trust because some patients feel pressured to speak up.

To deal with these inhibitions of patients regarding talk therapy, therapists have found various ways of integrating it into an activity which may be more enjoyable than merely discussing. A starting point here is for therapists to know their patients’ interests and hobbies. They look into those activities and see where talk therapy could be added to the picture.

How Does Running Help The Mind?

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One of the most popular hobbies is engaging in sports, mainly running. On its own, running already provides various mental health benefits to people. Running has been proven to reduce the symptoms of clinical depression. It allows the body and the mind to relax, freeing it from the dangers of anxiety. People get better sleep and see fewer symptoms of insomnia.

Especially for those with a drug problem, running helps counter its adverse effects by normalizing the body’s functioning. Drugs disrupt the body’s production of dopamine and serotonin– the body’s happy hormones which trigger feelings of joy. Running, on the other hand, revitalizes the production of these hormones and other neurotransmitters.

Why Talk And Run At The Same Time?

Combining running with talk therapy, therefore, gives the patients the best of both worlds. According to therapists, patients prefer this type of therapy because it removes them from the awkwardness of monotonous talk therapy.

By integrating talk with running, therapists can build more cordial relationships when they run with patients because they appear more like a friend, instead of people who know better about mental health. While on the process, patients don’t feel pressured to speak up and they no longer feel ashamed of their feelings because the whole running experience ceases to appear like a typical therapy session; instead, it becomes a time well-spent with a friend.

During the run-and-talk therapies, patients become more comfortable to share their feelings because they are in their comfort zones. Therapists who do this with their patients say that while running, they can touch even more topics of discussion compared to when they merely sit down. This way, therapists can know more about their patients. They can understand better where their patients are coming from and from there; they are more equipped to give constructive advice.

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Lastly, the running and talking sessions allow patients to get in touch with nature. This experience has been proven to lift mood, calm the patients’ minds, and regulate their heartbeats and breathing. While they run, they get to see the bigger world around them too, which brings in various realizations for patients.

There are countless ways by which therapists could reach out to their patients, and the run-and-talk session is only one of them. A good starting point for this is getting in contact with therapists first, which may be via online means such as through BetterHelp. Once patients have gotten in touch with their therapists, it becomes easier to start out these all-new therapy sessions.

These Fad Diets Are Deadly Dangerous

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Blood Type Diet

Dr. Peter d’Adamo formulated this diet program. He explains that the food you eat reacts with your blood type. The doctor suggests that if you have blood type A, then, the vegetarian diet is best for you. If you have blood type O, you will benefit from eating more meat and fewer grains. With blood type B, a mix of food groups was advised. Blood type AB must eat a combination of what was suggested for blood type A and B.

Yes, it sounds like a “quack” and it is questionable as this way of eating can leave out specific food groups. It means lack of nutrients, in the long run.

Master Cleanse

Master Cleanse is a liquid diet to detox the body for 3 to 10 days. The first phase is called “ease in.” After that is the lemonade diet. There is a specific mix of lemonade drink which must be consumed up to 12 times a day. The last phase is called “ease out.”

What is the composition of this lemonade drink? It contains lemon juice squeezed, maple sauce, and cayenne which acts as a diuretic. All it loses is water weight and not fat. In no time, the weight expended will come back and will add some more. It’s not ideal. The fact that it promotes dehydration, exhaustion and dizziness make it even worse.

CREATING TIME FOR EXERCISE DESPITE BUSY SCHEDULES

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It is no secret that one of our main priorities in life should be the ability to maintain a lively lifestyle. We can only be the kind of person we endeavour to be at work, the perfect parent and active people in our community when we take care of ourselves. However, it is never that easy. 

Skipping workout might not be as compelling as the above-mentioned scenarios. However, every person has full control over what happens on their schedule. As such, everybody should make out time to work out. In the event that it’s very difficult to make out time for exercise, there are various things you can do to readjust your schedule. You can also find someone to talk to about your worries.

Work, specifically, can impede working out. On one hand, we find it difficult to create time to work out; on the other, we can’t afford not to work out as it is essential to our wellbeing. When something truly vital comes up in our lives, we figure out how to fit it into our timetable — whether it is a regular check-up, a computer game we’re eager to play, or mundane issues bothering us. If you are serious about making time for exercising, there are various strategies that should be implemented to help fit working out into your busy schedule. 

The following are five strategies to help make fitness a part of your life no matter how busy you are. 

 

 

  1. Work Out Effectively

 

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Pick an exercise schedule that can be executed anywhere, regardless of whether you’re coming back from work or traveling. The exercises in your schedule should not need complicated arrangement and should accomplish huge physical gains within a limited period of time. Example of such training are running, bodyweight exercise and high-intensity interval workout. 

 

You just need to exercise for three days out of the seven days for 45 minutes per day. Devote one day to the three compound lifts: overhead press, squat, and deadlift. This schedule should be strictly adhered to if you are serious about your fitness. In case you’re accustomed to blending in cardio or doing extra marathon training, you can downsize to only overhead press, squat and deadlift when you are very busy.

 

 

2. Maintain your schedule 

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When you find time to work out, mark it on your timetable and stick to it like you would to any plan. To remain consistent, mark out that time out in your schedule daily. Regardless of the possibility that you just need to do lift exercises three times weekly, keep your exercise on your calendar daily, and utilize the off-days for an alternate activity: perhaps go for a stroll, meditate or practice yoga.  

 

That sort of consistency helps avoid complacency from creeping in. If 8 am is your routine exercise time, at that point you have one less thing to consider, and can simply let your schedule help you to make the best choice. 

 

 

3. Get a training companion 

 

 

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It is obvious that many individuals don’t like exercising or going to the gym alone. Going alone can be a very daunting prospect, especially if you just started. If this applies to you, try to get a training partner that would keep you motivated. Make a plan with the person and watch how easily you find time to exercise. It is always easier to work out and exercise when you have a training partner. 

 

  1. Make it a habit 

An ideal approach to ensure you workout is to make it a daily habit. If you are consistent and faithful to your schedule for about 1 month, working out tends to be second nature. Skipping you work out sessions would feel very weird to you. If your training schedule conflict with your life, you would fail miserably. That is why the above pieces of advice are centred on one idea: Fitness should fit consistently with your life.

How Running With Your Partner Strengthens Your Relationship

Fitness is becoming a part of the trend nowadays. More and more people are addicted to exercising and getting into their desired shape with their own fitness goals. One type of exercise that can genuinely help you achieve your goal is running.

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We can see a lot of people running everywhere — be it in a local park, a track oval, or even in the gym. Some people run for cardio; others run habitually and use it for a short time to escape reality. Running is not only beneficial for the body but the mind as well.

 

Running As Part Of Your Exercise Routine

Regularly going to the gym doesn’t work for all people. Different people entails various types of exercise routines. However, including running in your exercise routine will boost your health more.

 

Other than improving your overall health, running has a lot of benefits. Running can aid you to clear your mind. Its most important advantage is to help your mental health — it can reduce anxiety, stress, and can even help you deal with depression.

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Running And Relationships

For some people, running is a lifestyle. It is usually more fun and engaging to do with a group or a partner. It may seem like a difficult thing to do with your partner at first, but after several tries, you will see its benefits.

 

Much like as regular exercise, running with your partner can strengthen your relationship. It has several advantages that can improve the overall dynamics of your relationship. The main advantage of running is that it can deepen the relationship between you and your partner on another level.

 

Having a shared fitness goal with your partner can bring you closer. Running may also increase the emotional bond between you and your partner. Moreover, if you have problems with your relationship, running together may be an effective way to fix it.

 

Running involves commitment and managing expectations. It may become a healthy competition. While running and reaching goals together with your partner, you will be able to see how you truly support and trust one another.

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Factors To Consider When Running With Your Partner

There are a lot of factors to consider when running with your partner. Both of you should think about these factors before agreeing to run with each other. While running, you should be able to look out for one another.

 

The most common factor to consider is your fitness level. Every person has a different pace when it comes to running. Some runners may opt to chat while others prefer to listen to music. It can be frustrating to run with your partner but is essential to learn how to compromise.  

 

Another factor to consider is running in different places and spaces. Regularly running on the same route may become tiresome. Communication is also an important factor. You should be able to talk about what your goals are if you need to take a breather, or just slowing down for a little bit.

 

The ultimate fitness goal is to get fit while having fun. While challenging each other to reach your fitness goals, what’s more, important is the kind of bond created when you and your partner run together. We can easily claim that a couple that runs together, stays longer. 

Lilly Diabetes Meal Plan

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The moment I entered my doctor’s office, I knew her face meant something like – “You’re in serious trouble, Maria.” She gave me a smile, but you know, doctors smile because they have to be pleasant and comforting. I smiled back at her as I sipped my hazelnut milk tea and sat on her narrow chair. 

 

“So, Mary. You’re not hypertensive, for now. The result showed 120 over 80. That’s normal, for now. What’s not normal is your weight. You’re a petite 5”4” and weighing at 100 kilos. That’s not gonna cut it. You will be 40 in 2 years and by then, curative measures for various cardiovascular illnesses will be too late. We have to start now so that you’ll age healthily.”

 

“Ok. What do we do?” I said.

 

“You need to go on a diet, more like an eating lifestyle, Mary.” The doctor said.

 

“Diet?” I was a bit offended of how she said it to me. Or maybe I was just touchy and didn’t want to accept the fact that I am HUGE.

 

“Yes, you heard it right. Diet… How old is your youngest?” She pointed at my darling Sofia who was waiting for me outside her office. “She’s adorable!”

 

“My daughter’s two years old,” I answered back.

 

“Well, if you continue to drink those sugared milk teas or eating waffles at Starbucks full of butter, maple syrup and cream, it is highly likely that you will develop diabetes within the next five years. I am not threatening you. This is the reality especially in your case – your grandmother died of heart failure and that was a complication of her diabetes, correct? You also have a history of depression, right?”

 

“Yes,” I said. 

 

“Ok. I’m filling out this laboratory request and you have to do this ASAP ok? I want to know if your blood sugar is regular, borderline, or over so that we can do something about it now. I also added creatinine and uric acid. I just want to check.” She smiled at me. “And, yeah… Lilly Diabetes Meal Plan.”

 

“Ok, teach me how that goes,” I said.

 

“The concept is very simple. If this is your plate, half of it must be filled with veggies. Here, you can see some leafy greens and on the side is a cucumber tomato salad drenched in lemon and lime with a bit of pepper. Any questions?” The doctor asked as she showed me the drawing of a plate with food on it.

 

“Can I put some sugar in the veggie salad?” I asked.

 

“I knew you were gonna say that. Ok, here’s the rule. You can sprinkle brown sugar on it – half a nail size.” The doctor said. She saw my eyes widen. “Mary, we are trying to lose weight. You might be eating healthy veggies as a salad, but the sugar will invalidate its health benefits. Well, I mean, if you put lots of sugar. So, control it. In time, you will also get used to not eating too many sweet foods. Ok?” She smiled at me again and patted my hand.

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“To continue, the next portion is your  protein – fish, seafood, chicken, beef, or pork. I do recommend fish – it’s much better than the other ones. Salmon has Omega 3 fatty acids and tuna is also nutritious. There are a lot of fishes out there that you can eat. It doesn’t have to be grilled all the time. But then again, it can only be one-fourth of your plate. About 3 to 4 ounces or 100-120 grams. No chicken skin. As much as possible, no fried foods. If you can’t avoid it, place the fried food on a tissue and take out the excess oil.”

 

“Ok, understood doc.” I was being cooperative.

 

“The other portion is your carbs. I know that you are a rice eater. If possible, limit the rice to one cup per major meal, maximum. Boiled potato is ok. Sweet potato is ok as well. Just remember the portion, one-fourth of your plate.” The doctor was being friendly to me.

 

“I got that. Will do.” I said.

 

“Lastly, add a serving of fruit and a glass of milk to your meal. That’s how the Lilly Diabetes Meal Plan works.” She sounded so sure of herself when she told me that.

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“Doc, can I have snacks in between?” I had to ask her.

 

“Oh yes, of course. The calorie total allotted for snacks is 200 calories – it must be whole wheat, fruits or veggies. You can also eat eggs or drink a non-sugared all-fruit smoothie. We will go for natural foods here. Avoid junk foods and fast food meals too. I know it’s hard, Mary. But you have to lose weight. In 6 months, I expect that you’ll lose 10 kilos. I will monitor you and set up an appointment once a month. You just have to track your progress in a chart. Diabetes is very hard to manage. Let’s not go there.” And I believe her.

 

It’s been a week and I’ve been following the Lilly Diabetes meal plan. Weight lost so far? Zero kilos, but I don’t mind. I’ll get there, I’m sure of that. The plan also states to walk or jog 30 minutes each day. She’s right. It’s not easy at all, but I have to do it. I need to get better. I choose to lose weight and get healthy. I want to live longer and if this is what I have to do, then, so be it.

 

HOW TO PREPARE FOR A MARATHON

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You have just registered for a marathon event and you are probably nervous about what might lie ahead. The task ahead seems impossible, intimidating and exhausting.  However, anyone can complete the 26miles of a marathon with preparation and proper planning.

Completing a marathon is a colossal achievement regardless of when you cross the line. Running a 26-mile marathon is no simple accomplishment. No one cares about your finishing time. You don’t need to be an expert sprinter to finish one; however, you do need monstrous measures of commitment and discipline. You also need solid preparation plan if you want to finish. It doesn’t make a difference whether this is your first time planning for a marathon or one of several. A decent strategy for your physical and mental preparation is as imperative as a running plan and can help you on the D-day. 

You may have quite recently begun to outline planning schedules, with a couple of tune-up races and components vital for your imminent marathon. Regardless of what race you are concentrating on, it will be useful to grasp, that while there are fundamental standards for preparing, it is necessary and helpful to encounter be happy while running, and appreciate one exercise session after another. When preparing for a marathon, it is important to master the art of energy conservation. This implies being productive in your preparation and in your week by week training. It is best to get a plan you can follow and achieve with hard work weekly. 

 

  1. Make a plan 

Remember your present capacities when making a timetable of training practice. If you have finally decided to partake in that marathon, you should already have the ability to keep running for no less than 30 minutes without ceasing. Your training plan should incorporate what sorts of preparing practices you need to do, what number of miles you need to do in a solitary run, and recovery exercises.

Give yourself a lot of time to fulfil your objectives. Try not to expect immediate results particularly with regards to intense exercise. You should set aside no less than 16 to 20 weeks to prepare for a marathon. 

 

  1. Obey your body

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In other to remain healthy on the days leading to the marathon, you should listen to your body and be cautious. If you feel pain in a certain region or suspect an injury, try to book an appointment with a physiotherapist or take some days off from training. It is also imperative you wear proper clothing while training. For instance, you should drink fluid and wear dry clothes after every workout session. If you feel chilly after your exercise due to wet clothes, take a short, steaming shower. Endeavour to remain warm after your exercises to avoid debilitating your immune system, and perhaps getting ill. 

 

  1. Stick with an eating routine rich in carbohydrate

While you’re preparing, 60 to 65% of your eating regimen should originate from mostly complex starches. Eat food like pasta, potatoes, wheat bread, beans, yams, and apples. During the race, eat carbohydrate gels every 30 to 45 minutes. Starchy foods enable your body to create energy for running so they’re a significant part of a marathon runner’s eating routine. 

Your typical eating routine should comprise of around 2000 – 2500 calories. While training, you should include an additional 100 calories for every mile you run. 

 

  1. Plan your Race Strategy 

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Do you intend to run the first part faster or run the second half quicker? Are you strategizing getting paced by a pacer? Notwithstanding, practice your race strategy and observe how you’re feeling on D-day, and adjust as need be. 

In case you reside nearby, try to visit the race course before the race day. Better still, you can bicycle, run or drive through the race course. If you don’t live nearby, study the guide provided by the body in charge.  

COMMON MISTAKES TO AVOID WHEN PREPARING FOR A RACE

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Running a race is no child’s play, and participants can absolutely have fun regardless of the fact that they don’t finish excellently. Be that as it may, most athletes truly need to make sure that they perform excellently in their race and improve on their finishing times. For starters, this can be the main aim of their race; however, they are prone to minor mistakes which can ruin an otherwise perfect race. These minor mistakes can be avoided by ensuring one has a mastery of the problems that could go wrong and prepare for them beforehand. 

 

No matter how experienced one is, every athlete is prone to an anxiety attack in the build-up to the race. The initial step to managing anxiety is acknowledging it. Acknowledging that everyone is prone to race anxiety brings about a kind of reassurance. To an extent, anxiety has a good effect during preparations as it ensures that we are well prepared for the race. Anxiety can also have a negative effect as it can make us to question our preparation and our ability, so knowing how to manage it is necessary. 

 

Running is fun and you shouldn’t be afraid. There are various errors that inexperienced and professional runners are liable to which can spoil one’s race day. For instance, it is no secret that poor pacing is one of the most common mistakes of athletes and this issue can be solved by learning from professional before the race day. Itemized below are the most widely recognized race day mistakes that can spoil a race day (and the simple approaches to avoid them). 

 

 

  1. Avoid eating new food on D-day

 

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With all the fascinating energy drinks, bars, and candies one comes across at sports events, it is quite enticing to try out new energy sources. However, these new energy sources are not worth the risk. You would most probably end up with a stomach upset and more regrettably, you might not get the energy supply you sought.  It is better to stick with your conventional energy source such as banana and peanut butter before each race just like you did during training. The secret to nutrition before a race is to maintain consistency. For instance, if you are used to running prior to eating, stick with that on the race day and avoid the temptation of trying new methods. 

 

 

2. Prepare yourself mentally

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Even if you can run non-stop for hours, it is imperative you train your brain. Diversions, visualization, and positivity are very important mental techniques for overcoming unexpected race day challenges. Practicing beforehand or doing a dress rehearsal of the main event during training would go a long way in preparing you for the challenges that lie ahead. 

 

 

3. Starting off too quickly

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Another regular mistake in running is the rapid start. This is the number one mistake that both experienced and inexperienced runners always make. It is very easy to be tempted into racing out of your blocks very quickly. However, you end up regretting your decision. In spite of the fact that inexperienced runners may look like the better runner at the starting, they will end up expending an excessive amount of energy. This could eventually slow them down towards the latter end of the race.  In other to avoid the temptation of running too fast, try to keep away from the speedier runners and monitor the time. To run a perfect race, one should endeavor to run the first part of the race at a convenient pace, run the 3rd part with moderate effort and the final part should be a controlled race, using your last bit of reserved energy. 

 

  1. Avoid wearing new shoes 

With regards to running, stay with what you are used to. Practically everybody knows that it is not right to wear new shoes on a race day. However, a lot of athletes still turn out to events with new shoes. In spite of the fact that these may have been manufactured for top performance, they can cause chafing and eventually lead to a pinched feet or blisters during the race.

 

 

 

 

WEIGHT LOSS AND RUNNING

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Any exercise is good for the body, yet with regards to shedding weight, running happens to be the best. All things being equal, running is a standout amongst the most effective approaches to shedding weight. If you are a running already, keep up the good work. However, if you have not started, this article would highlight some reasons as to why running is the best exercise for losing weight. 

 

There are methods by which exercise can help you shed weight. For instance, dancing, lifting weights and climbing stairs; however, none of these methods is quite as effective as running. Running a couple of miles, particularly if you’ve just started running, requires perseverance, mental strength, and a considerable measure of sweat. Be that as it may, that expended energy is the reason good numbers of ladies have taken interest in running and have shed a lot of weight. In case you’re feeling unappreciated and contemplating losing weight by running, read through these tips and be inspired. 

 

 

  1. Running does the trick even when you don’t move.

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Intense activities such as running help burn fat faster than less intense activities. Some studies have compared the effects of running and walking on weight loss. A considerable number of them concluded that the rate of weight loss was higher for those that ran. This is most probably as a result of elevated resting energy expenditure after running. In another long-term research of runners and walkers, calories burnt via weight loss was 90% more than that burnt via walking.

 

 

2. Running is time-effective

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Regardless of the fact that running a mile and walking a mile consume a similar number of calories might be true, running is a considerably quicker approach to consume those calories. The vast majority of runners can run 3 or 4 times as much as they can walk in the same amount of time. On the flip side, short but high-intense exercises may consume more calories every minute per running, but since they’re so short, your aggregate caloric consumed isn’t as great as if you ran. 

 

 

3. Follow a Running Schedule 

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You ought to have the capacity to shed a few pounds effectively if you follow a running schedule, preferably beginning with a run/walk program (where you keep running for a given amount of time, then walk, before running once again). I truly like run/walk programs for individuals attempting to shed pounds since it keeps you moving for a more extended timeframe. You may work out for 30 to 40 minutes or even an hour with a run/walk schedule, while with a run-only schedule, you won’t have the capacity to go an entire 20 minutes. 

 

If your objective with running is weight reduction, then you should rather attempt longer runs at low intensities. 

Another thing to consider after your run/walk schedule is to introduce some mobility and strength exercises alongside you run/walk schedule. This could be straightforward activities like body squats and push-ups. Likewise, plank exercises are incredible to enhance your core strength. 

 

  1. Running is convenient

In spite of the fact that a significant number of us have amassed a tremendous amount of GPS devices and tech tees throughout the years, little is really required to go running. You can do it without anything. You can do also run anywhere you like. You don’t need to bother buying any equipment apart from a pair of running shoes. Hence, running is the best exercise for weight reduction since it’s not expensive, it’s easy, and there are fewer boundaries to keeping up a normal schedule, even after relocating.