Running 4 Fat Loss

Running 4 Fat Loss

This morning I stood on our Withings body scale.
The result was not what I wanted to see. But I wasn’t surprised.
After all, in the end, weight gain is no more than the result of the wrong choices in diet, exercise, and sleep.
I took a second look at my weight, BMI, and fat percentage.
The scale seemed to poke an accusing finger at me.
As if the scale wanted to say. ‘How did you let it get so out of hand!’

Yes, it wasn’t hard to notice that I had gained some excess kilograms this year.
My waist had increased in size too.
And as most of us know, that is where the danger lies.
At the moment I feel more bloated than I have done for some time.
And my condition also leaves a lot to be desired.

Running 4 Fat Loss

Running 4 Fat Loss

Running 4 Fat Loss

It is obvious. I have to change. I want to change.

I am no stranger to yo-yo diets.
I know many weight loss plans that promise dramatic results in a short period.

And many people are looking for the latest quick fixes.
On the internet, the number average monthly Google searches for these keywords is enormous.

  • weight loss
  • how to lose weight
  • weight watchers
  • diet plans
  • diet
  • how to lose weight fast
  • lose weight
  • weight loss diet

Nutritionists and dieticians warn that losing weight fast is usually unsustainable.
Furthermore, it does not promote a long-term healthy relationship with food.

So this is not the road I want to take.

I will settle for 0.5 to 2 kg per week till I reach my goal.
This is in line with what the British Dietetics Association (BDA) promotes as a safe and sustainable weight loss.

To achieve this goal, I’ll concentrate on these four areas.

1. Eat fewer calories than I need for my current weight ✅

This means working towards a calorie deficiency.

Eat less than you need to every day, and I should lose weight.
I’ll aim for a 500 calorie deficit on my daily needs.

I’ll use the app MyFitnessPal to calculate calories.
It will also help me keep track of my calorie intake on a regular basis.

2. Sleep more ✅

Getting an eight-hour sleep seems as essential as a diet and exercise regime when it comes to weight loss.

So this is another area I’ll give attention.

3. Cut out carbohydrates ✅

In a village nearby, two doctors joined hands.
They developed a concept that is called “Gezond Dorp” in Dutch.
This can be translated as “Healthy Village.”

It is based on a combination of following a low carb diet and more exercise.

So I’ll go for REAL food, as fresh as possible.
Keeping an eye out for local/regional products that follow the seasons.

  • no refined sugars,
  • low carbohydrates,
  • moderate proteins,
  • plenty of natural fats.

I’ll have to stick to 3 main daily meals and skip extra snacks.
[I am afraid this won’t be easy]

4. Increase level of activity  ✅

The more I exercise, the more energy my body will need.
I plan to exercise three or four times a week.
In combination with the calorie deficiency, I should be able to lose weight.

I’ll be following a simple rule:

The more intense you exercise, the more calories you burn

Running 4 Fat Loss 🏃‍♂️

To increase the frequency and intensity of my exercises, I’ll be following a training plan (through the Running App I Use: Runkeeper) made by Mike Deibler M.S., C.S.C.S

Mike Deibler has a Master’s Degree in Sport and Exercise Sciences from the University of Florida.
Both athletes trying to improve performance and the average population trying to change body composition have worked with Mike.
This 8-week plan is for experienced runners looking to cut weight and includes advanced high-intensity workouts.
To a fat loss program Cardio, such as running, is a crucial component.
This program was designed with some of the best fat burning workouts you can do. According to the training plan, it should be a good fit for someone who has already some experience with running.

I’ll keep you updated on the progress I make.