Do you run regularly, want to lose weight but struggle to lose weight? It seems simple, but even if you are an athlete, losing weight can be very complicated. Fortunately, there are techniques and behaviors that, if implemented and included in your routine, can help you in your endeavor to lose a few extra pounds.
In this article we show you 15 small (but effective) actions to reduce your stomach!
Step on the scale
Make sure that the balance plays in your favor: a study that appeared in Journal of the Academy of Nutrition and Dietetics reveals that people who regularly weigh themselves every morning lose an average of 9.2 kilos in six months, compared to 3.1 kilos for those who don’t weigh themselves.
Maximum movement
To increase the slimming effect of running, try changing your training and everyday life in this way.
One more session
Add a workout (and in the future also 2) to your weekly plan, for example going from 3 to 4-5 workouts per week.
Change rhythm
If you normally only run slowly, try inserting some rhythm variations. For example, in one or two of your weekly runs, incorporate 10-14 1-minute pace changes.
Take advantage of every opportunity
Get moving whenever you can: take the stairs instead of taking the elevator, park your car 500 meters from the office, ride the exercise bike while watching TV, wash the windows even if they’re not exactly dirty… they’re all calories burned anyway.
The working day
The perfect day
Researchers at the University of Pennsylvania argue that Monday is the best day to start a diet. On certain days that are temporal references, one is more far-sighted.
Binge every now and then
According to research from Kyoto University, morning bacon (or ham) is your metabolism’s best friend. And this thanks to coenzyme Q10, which increases fat consumption by up to 50%. Treat yourself to this alternative to the classic breakfast when you have a long or intense workout planned later in the day.
It burns more
Increase your fat intake with these three simple but effective training tips.
Wake up and run
Fasted morning runs are known to improve your ability to burn fat with a view to increasing endurance. In a Belgian study, those who trained before breakfast maintained a constant weight despite consuming 30% more calories for 6 weeks.
Hit the gas
If your goal is to burn fat, consider this: According to a study from the College of New Jersey, running at 85% of your maximum heart rate for 20 minutes before switching to 65% improves your ability to burn fat in the remainder of the day. training, making you burn 23% more calories than if you add sprints in the final part of the work.