First key: Eating in a healthy way
The loss occurs when the rate of calories you lose (when you exercise) become greater than the rate of calories gained (through food), so that if you want to lose weight keep in mind that
You should reduce the calories gained (by reducing foods that contain large amounts of fat and calories such as foods which contain high amounts of fat and carbs like Pepsi, potato chips, rice and fried foods) and increase doing exercises, especially running even succeed to lose 1pound you have to burn 3,500 calories and to get good results and to be able to continue running You need to have some important nutrients, which exist in vegetables, fruit , fiber and grain .
But take care! There are some people when they run and succeed to lose calories they plan to compensate calories which they lost! This of course leads to increase their weight which they succeeded to lose and become discouraged so you should follow a specific diet.
Second key: you know your goal then set a plan!
The easiest and best ways to help you to continue running without feeling bored or discouraged is to develop a plan and follow it. Ask yourself for how much time I want to run on the first day? Then, on the second day? Even to the end of the week (specify the time).
Where you will run? Will you run in your garden? (Select location) keep in mind that your goal must Comply with the plan which you follow so you can achieve your goal without being infected by any foil.
Third Key: Make it a habit
Why you don’t make running a habit for you even after losing weight as making it a habit you will have lots of advantages such as losing weight regularly without doing additional exercises so it is advisable to run 4-5 days a week to get better results.
Fourth Key: running in the morning
Morning is the best times when you can run because of being in full mental and physical fitness, which leads to better results from running than any other time . When you run in the beginning of the day the rest of the day becomes available to you do anything you like.
Fifth key: – water and running
Water is very important for weight loss as it works to rid your body of salts and toxins through the sweat that results from running so it is better for you to drink a glass of water every 20 minutes during running in order to keep your body hydrated.
Running and the function of burning calories
Before you know how you can burn fat through running you should know the difference between fat burning and loss of fat.
When you run, your body uses carbohydrates and fat as a source of energy that the body needs to practice running and you have to know that the rate of fat and carbohydrates that your body uses during running depends on your speed and intensity in running. In the interval training body depends on carbohydrates as a basic source to generate energy.