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Running To Lose Weight - What's The Secret?

7th April 2021

7th April 2021

By Shivraj Bassi

If you’re looking to start exercising with the goal of losing weight, running is one of the most accessible ways possible to work out. It’s free (assuming you have some decent running shoes), you can make a stab at it no matter your fitness level, and it can slot easily into your life, no matter if you’re an early riser or a night owl

As well as being accessible, running is a genuinely great way to start shedding the pounds - if you go about it in the right way. While you might think that it’s the running itself which is the most important thing about running for weight loss, this isn’t always true. Often, what you do before and after your run, and how you nourish yourself at those times, can have more of an effect than the run itself. 

With this article, you’ll be able to plan the best way to start running to lose weight, no matter the length or speed of your runs. 

Does running help you lose weight?

Ah, the eternal question. The answer is yes, if by running you’re boosting your activity level to above what it was before. If you’re new to exercise and you start running, even just for short periods of time, the fact that you’re burning additional calories and exercising is probably going to mean that you drop a few kilos if you do it regularly enough. 

However, it’s likely that you will hit a running and weight loss plateau. Think about it - if you’re running for 30 minutes a day three times a week for weeks and months on end, the progress you’re making both in terms of your running ability and your weight loss will stall, because nothing is progressing or changing. You’re still burning calories by running, but the amount of calories you’re burning is not increasing. 

To change this once you’ve been in the same routine for a while, and to continue running to lose weight, you need to alter your pattern. This could include going for longer runs, trying to increase your running speed, or running up hills rather than on a flat surface. The goal is to do more than you did before - this is how you’ll see tangible bodily results. 

Cardio for weight loss

While it’s the physical act of running that will burn off those calories, considering your diet is a huge part of running for weight loss. The last thing you want to do is overcompensate with calories after your runs, thinking that you’ve earned it. You have earned it - but you want to be aiming for a protein shake and a banana as post-run fuel, not a stack of pancakes with syrup. A study in the American Journal of Clinical nutrition found that people who started exercising recently have a tendency to overcompensate with calories after a workout, meaning that they lose less weight than they expected. Don’t fall into that trap. 

It’s a better tactic to think in terms of how many miles you ran, as opposed to how many minutes you ran for. Your body burns around 100 calories a mile, so if you’ve run three miles fast or you’ve run three miles slowly, that’s still only 300 calories burned. 

What to eat before and after a run

For a short run, you don’t need to eat anything as a pre-workout snack. Save your calories for something to eat post-workout. If you’re running for hours at a time, however, or training for a marathon or other kind of long run, it’s essential to get some fuel in your tank before you leave the house. 

After your run, drink a large glass of water before consuming anything else, which has the dual benefits of ensuring that you’re properly hydrated and filling your stomach so you don’t feel as immediately starving hungry as you might otherwise. 

Then, we recommend knocking up an Innermost protein shake. Targeted to your nutrition and exercise goals, they’re formulated to help you get where you want to go. Try The Strong Protein to enable you to push yourself harder, reduce inflammation and speed up recovery to help you get stronger, quicker. Or if you’re looking to work yourself as hard as you can in your workout regime, give The Fit Protein a go. It’s formulated to rehydrate and restore energy, and support muscle growth and repair. 

It’s very much worth considering your diet as a whole as well, rather than just what you’re consuming before and after runs. Eating healthily should be holistic and should extend to every area of your life - you’re not going to lose weight by running if you’re eating an ice cream sundae for dessert every single night. The Insight section of our website has tons of great food ideas for staying nutritionally optimised, as well as recipes for things such as protein bars and smoothies for when you really want to treat your body well. By eating in the way that’s best for you and your body, you’ll keep food cravings at bay and continue fruitfully on your running and weight loss journey. 

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4 Ingredients To Avoid In Supplements To Maximise Your Results
Looking to maximise your results when it comes to those all-important fitness goals? Wanting to make sure the products you're using are safe? Of course you are. When choosing the ideal fitness supplementation, it can be pretty overwhelming. Not only are you choosing the correct supplementation for your fitness goa, but you’re then navigating which ingredients to avoid in protein powder, and any other supplementation you may be taking. It can be a minefield. Don’t let this put you off, though. Don’t ignore the ingredients on your products. If anything, take extra care when reading them. They’re more important than you may have even already thought. When it comes to the top ingredients to avoid in supplements, you’re looking for a few key things. And we’re going to break them down for you. From added sugar to unnecessary fillers, here’s your one-stop guide to ingredients to avoid in supplements, by yours truly, Innermost.  Without further ado… Innermost’s top ingredients to avoid in supplements Whilst we could spend all day talking about the benefits of natural supplements such as nootropics and adaptogens, this isn’t the time. Sticking to natural products will help you to avoid fillers in supplements and other ingredients to avoid in supplements that we’re going to mention, but firstly, let’s list our top four ingredients to avoid… Added sugar Unsweetened protein powder can taste pretty bland. This is when some wellness brands turn to sugars to help out. And whilst it’s important to maintain recommended glucose levels in your diet for energy boosting purposes, added sugar is quite frankly, unnecessary. You should try and cut down your sugar intake where possible, so any fitness supplements that use added sugars should be avoided. Added sugars are also highly addictive, and should be avoided for this reason alone. Check the ingredients of your supplement to see what sweetener has been added here. Added sugars have been linked to obesity and heart diseases, so are best to be avoided. There are plenty of healthier alternatives to added sugars, such as natural sweeteners… for example. Xanthan gum (and other fillers) One of the absolutely key ingredients to avoid are fillers in supplementations. Common fillers in supplementations include: Cellulose Gelatin Starch Talc Silicon Dioxide Titanium Dioxide …just to name a few. Sometimes referred to as bulking agents, fillers in supplementations are used for a number of reasons: To keep manufacturing costs low To achieve a desired supplementation texture To up the amount of product a customer receives Whilst you may be under the impression that your protein powder only includes protein, that is not the case. Make sure none of the extra ingredients are any of those harmful fillers mentioned above, as the presence of these can not only reduce the quality of your supplementation, but can cause bloating, gas and gastric discomfort – amongst other health issues (that we will go into later). Not what you want. Here at Innermost we are committed to not using these harmful fillers in our products. You can be sure of it. Vegetable oils and fats Often included to increase the richness, texture and taste of fitness supplementations, these oils can actually wreak havoc on your intestinal system. These oils are harmful to our diet in large quantities, so including them in fitness supplementations is entirely unnecessary. Not only unnecessary, but harmful. They also add a large quantity of calories to your supplement, so if your fitness goal is to lose weight, these are definitely to be avoided. Skimmed milk powder Used to bulk up powders that are lacking in quality, skimmed milk powder can be a nightmare for anyone with a lactose intolerance. Skimmed milk powder should be avoided due to their high lactose sugar content, which can be pretty harmful to your gastrointestinal system. Think bloating, constipation, and gas. Not pleasant. Excess lactose and sugar can also cause acne and nausea… even to those that don’t have a particular aversion to lactose or dairy. Why should I avoid these supplement ingredients? All in all, every ingredient we have listed above has been linked to detrimental effects on users health. Whether that effect is organ damage, risk of acne, weight gain, heart defects… or even death. Now, that may sound pretty serious (and it is), when using supplementations with these harmful ingredients in them every day, you’re really putting yourself and your body at risk. Instead, opt for natural ingredients, from reputable brands. The less ingredients the better, and if they’re backed by research, that’s the goal. That’s what we call a well and truly clean protein powder. Summary If you spot any of the above ingredients in a potential protein powder or supplementation, no whey should you be adopting the product into your routine. Cheesy protein puns aside, though, it’s important to track what you’re putting in your body. Read more
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