your running program

“There is no easier or more convenient way to burn calories than running,” says personal trainer Jonathan Lewis at . balanced efficacy physiotherapy“You should be able to comfortably build from nothing to 30 minutes of continuous running in eight weeks.”

Your schedule: Go for a run three times a week with one day off.

Week 1: Run 1 minute, walk 90 seconds, repeat 8 times.
Week 2: Run 2 minutes, walk 1 minute, repeat 7 times. “If in doubt, slow down,” says Lewis. “You should be able to talk while you run.”
Week 3: Run 3 minutes, walk 1 minute, repeat 6 times.
Week 4: Run 5 minutes, walk 2, repeat 4 times “Now you’ll feel okay with long runs, but don’t be cocky – stick to the schedule,” says Lewis.
Week 5: Run 8 minutes, walk 2 minutes, repeat 3 times.
Week 6: Run 12 minutes, walk 1 minute, repeat 3 times. Try to play on steep slopes to increase your metabolism,” says Lewis.
Week 7: Run 15 minutes, walk 1 minute, run 15 minutes.
Week 8: Run for 30 minutes non-stop. “You should find this running within your capacity now,” Lewis says. “Keep it up and you’ll lose weight permanently.”

find fiber

Fiber takes longer to digest. So more time will pass before you feel hungry again. It expands in your stomach making you feel full. full of fruit High-Fiber Cereals and Brown Rice

Can you eat carbs?

Or at least high glycemic index ones like white bread, pasta, and rice, says nutritionist Anita Bean. This is followed by an appetite for fatty and sweet foods to keep glycemic levels high.” “Low-index foods include whole grain breads, fruit, and branflakes, but shredded wheat is high in glycemic loads.”

feel full

Changing the frequency of eating is most difficult for dieters. So let’s see what works for you. No matter when or how often you eat You’ll still be able to lose weight if you eat fewer overall calories.

squeeze in

in a University of Virginia study. The volunteers lost weight four times faster by adding light exercise. Each day, on their regular schedule, try brisk walking or stretching.

wet

Nutritionist Amanda Ursell says: “Drinking a lot is the first step to losing weight. Dehydration is often mistaken for hunger. Therefore, drink at least four glasses of water a day.

Do not deny your desires

If you know you’ll want to eat a chocolate bar at 4 p.m. every day, combine it with your daily calorie intake. “If you can’t eat pizza for a week, make sure to eat fewer other meals,” Ursell advises. It just creates a general feeling of control. It is easier when you are flexible.”

read the label

“You should know what’s in your mouth every time you eat or drink,” Ursell says. Read all food labels. and before going out to eat Check the nutritional values ​​on the restaurant’s website.

drink milk

just like water Low-fat milk will fill your stomach. But it also contains carbohydrates. So you eat less Have a glass of low-fat as a snack in the morning and afternoon.

hurry up for it

The more you exercise The more your body makes growth hormone. which is your number one fat burner Mix one-minute running sessions with your aerobic exercise. with a two minute break

front loading

Start with a big breakfast and reduce your meal size throughout the day. “You’ll eat less,” says nutritionist Nancy Clark, “and you’ll sleep better with less food in your stomach.”

make it possible

To maintain his weight, a reasonably active 100 kg (16 cubes) man needs 3,250 per day; a 90 kg (14 cubes) man needs 3,032; and a 75kg man (12 cubes) 2,800. “Slow down 500 calories and you’ll lose 0.5kg per week,” Ursell says.

packed protein

Eating a high-protein diet can increase your weight loss rate by more than 25%, reports the International Journal of Obesity. Add low-fat, high-protein foods like tuna and skim milk.

make some money

Subtract your neck size from your waist size to make it the easiest way to measure your weight loss progress. Repeat this calculation every two weeks: “If your numbers are dropping — if your waist is smaller compared to your neck — you’re losing fat. if it goes in the opposite direction You have to exercise more and lower your fork,” says sports nutritionist Penny Hunking.

hit the weight

Regular aerobic exercise will burn fat. But it will not increase the metabolism at rest. So you won’t burn as much fat when sitting still. for best results Let’s lift big weights, too.

a green god

Drink green tea before your workout. Caffeine breaks down fatty acids so you can burn fat more easily. If you have high blood pressure, skip this tip.

get chewed

Researchers recently discovered that chewing sugar-free gum throughout the day increases your metabolic rate by about 20%, which can burn about 5 kg (11 lbs) a year, and a study in the US. It’s been found that staying still can burn up to 700 calories a day. Hart says, “Doing an active activity, such as fiddling with a pencil while thinking, can help you burn more calories. Helps burn calories with no effort at all.

Photo by Vova Pormortzeff