Let's get straight to the point, contrary to what we are led to believe by the so called 'experts' and 'health gurus' - there is no magic pill that can make us lose weight immediately. Unfortunately there are plenty of temptations out there that seem to make us gain weight quickly! Truth is, there is a simple formula that if applied correctly will guarantee weight loss - tell me more I hear you ask - Well as simple as this formula is, it will only be consistently successful if you have a disciplined and sensible approach. What is this formula? All you need to do is consume fewer calories than you use.
With this formula there is no need to force starve yourself, or miss out on those guilty treats as long as you use up more calories than you consume. This is not a quick fix method of weight loss; it should be a gradual loss of weight over a period of time. More often than not a rapid loss of weight cannot be maintained over a long period of time and this can lead to loss of motivation which affects discipline and eventually the weight starts to go back on usually at an alarming rate.
How can this formula be implemented? Through running - that simple but effective process of putting one foot in front of the other over a period of time. Running regularly (at least two or three times a week) will use up calories and the good news is, the further you run, the more calories you use up. As you improve you will naturally begin running at a quicker pace which will also increase the use of calories.
Eat enough... But not too much... Sounds confusing!
It is important to make sure that you are eating enough when you undertake a weight loss programme through running. If your body doesn't get enough food to fuel all the running you are doing, it will refuse to give up any of the energy (fat) stores it has. This will result in a lack of energy for the runner. On the other hand it may be that you are eating too much, even if it's the good stuff! Well, although you need energy to run, for this simple formula to work, you still need a calorie deficiency to lose weight. The good news is that when you are running your heightened metabolism enables you to eat more because you are using more energy, but if your intake exceeds your energy needs it will still be stored as fat, even if its 'good' food such as carbs etc. This is where a disciplined and sensible approach is crucial.
Don't worry about a short-term weight gain!
One effect to watch out for is that when you begin running, your body will initially replace muscle for fat as your fitness improves. Because muscle weighs more than fat, there is a chance of weight loss. If you stick with the running, and eat the right quantity of food, the weight will come off. Be patient, as mentioned earlier, weight loss will be a gradual process as long as you have a disciplined and sensible attitude.
Reward successes
Success deserves reward. Take your time and celebrate the successes whether great or small. Set yourself achievable targets such as buying new clothes in smaller sizes when your loss of weight allows. Remember, if you maintain a disciplined and sensible approach it will be a matter of when not if! Success is a great motivator.
Drink lots!
It is important to keep a regular intake of fluids when undertaking exercise programmes. It is generally recommended that two litres of fluids a day should be consumed to include water. Many foods have water content, especially fruit.
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