You have already been running for months. However, it seems that every single time you jump onto the scale, the numbers just aren’t budging in the right direction. What gives? Well, before we start today, we highly recommend to you the amazing 7 Day Jump Start plan by the talented and extremely entertaining entrepreneur Natalie Jill, which has been designed specifically for women who want to lose the pounds but do NOT want to follow a boring and restrictive diet. By following this specialised plan, it will help in getting your body into FAT BURNING Mode, speed up your metabolism and remove all that nasty processed foods out of your system ASAP, leading to a fitter, healthier and slimmer you. So while running (and exercising in general) does help to burn a lot of calories, the 7 Day Jump Start plan aims to overcome some of the reasons why you might not be seeing the weight-loss results you are after.
Pigging Out After a Work Out
After pumping the iron and burning a ton of calories, you will likely feel tired and famished. However, just because you put in the effort, it doesn’t mean that you have the right to refuel with lots of junk. Be sure that you select healthy recovery food because otherwise, all that hard work will be put to waste as not only are you overdoing it with regards to calorie intake, but it is likely your stomach will be growling once again within the next couple of hours. Hence, if you need a snack after your run, try choosing something that is packed with protein, no empty carbohydrates and doesn’t exceed 150 calories. In addition, you are having a meal after a good workout, don’t trick yourself into a ‘reward’ by going overboard with your portion size. But if you notice that you are still extremely hungry after your run, this is a good indicator that you need to fuel up before heading off for your daily workout, so pick a tasty yet smart pre-workout snack.
You’re Not Running Enough
If you are going for a jog every single day and yet you aren’t seeing the results, try to have a peek at your calendar. Perhaps doing a single one hour run or a couple of half an hour jogs a week just isn’t cutting it. If you want to lose around a pound each week, you will need to have approximately a 500 calories deficit daily which can be achieved via the collaboration of a good diet and well thought out training program. So if weight loss is your ultimate goal, try running 3-4 times every week and incorporate other kinds of workouts that burns calories and boosts your metabolism on the other days.
You’re Not Burning As Much As You Would Like To Think
You have just returned from a run and you are glistening with sweat. From your aching muscles, sore feet and hefty breaths, you are sure that you have burned more than 500 calories — but did you really? On average, 495 calories is burned by a woman weighing 68kg when they run for 3/4 of an hour at a 10mins/1.6km pace. So don’t estimate the amount of calories you have burned through your ‘gut instinct’. Instead, it is a smart idea to track your workout and take accurate notes of your speed, distance travelled and time taken for maximum accuracy.
Same Workout, Different Day
While you might have a go-to running circuit, if you habitually do the same workout every day, your muscles will soon adapt to the demands and thus the benefits which you once reaped from will no longer apply. This is a surefire way to the much dreaded weight-loss plateau. If you want to prevent this issue from arising, regardless of whether it is via speed intervals, the distance travelled or perhaps flat vs. hilly surfaces, be sure to mix up your running workouts to keep your muscles continuously guessing. As we have mentioned before, try not to make running your only exercise source and include other forms of cardio in addition to strength training. After all, an increase in muscle mass is correlated with an increase in metabolism!
Don’t Focus on the Scale
It is true that running is one of the greatest ways to tone your lower half as it aids in diminishing fat while increasing muscle. However as muscle is denser than fat, it takes up less space. So while your weight might not necessarily go downwards (in fact, it may even go up slightly), your body measurements will change i.e. bra size, waist circumference or the shape of your legs. Hence the numbers provided by the scale might not necessarily be the best way to keep track of your progress. Therefore, even if you aren’t ‘losing weight’ in the traditional sense, it is possible that you might be able to squeeze into those chic skinny jeans you so desperately want!
Tell us, have you ever been hit on the head with a weightloss block? What did you do to overcome it? Don’t hesitate to tell us in the comments section below. We are always open for a banter!
P.S Be sure to check out this amazing FAT BURNING 7 Day Jump Start plan which has been designed specifically for women who want to lose the pounds and become fitter, slimmer and healthier but do NOT want to follow a boring and restrictive diet that will only result in temporary weight loss. Start this nutrition program to have a jump start to your awesome new LIFESTYLE!
Story originally published on Popsugar Fitness