{"id":92191,"date":"2023-02-02T17:53:55","date_gmt":"2023-02-02T16:53:55","guid":{"rendered":"https:\/\/42krunning.com\/3-healthy-fat-loss-tips\/"},"modified":"2023-02-02T17:53:55","modified_gmt":"2023-02-02T16:53:55","slug":"3-healthy-fat-loss-tips","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/3-healthy-fat-loss-tips\/","title":{"rendered":"3 healthy fat loss tips"},"content":{"rendered":"

Many runners, especially when starting out, have questions about how to lose fat healthily<\/strong> while also improving (and not hindering) their athletic performance. In this article, nutritionist Mario Cotanda<\/strong> offers 3 tips for runners who aim to lose fat effectively and, in addition, improve their running performance. <\/p>\n

3 tips for healthy fat loss and boosting your performance<\/h2>\n

Generally, losing fat or decreasing body fat percentage (provided it’s done healthily and, if possible, with the help of a nutrition professional) has the potential to improve your performance<\/strong> to a greater or lesser extent.<\/p>\n

When we set out to lose fat, we need to maintain a prolonged caloric deficit<\/strong>; how long would it be necessary to maintain a caloric deficit to start losing fat? Generally, at least 1 month<\/strong>. <\/p>\n

\"foods<\/a>
Image by Freepik<\/a><\/figcaption><\/figure>\n

Below are 3 important tips that will help us maintain this healthy and sustainable state, always trying to steer clear of miracle diets or advice<\/strong> seen daily on social media, television, or other media.<\/p>\n

    \n
  1. Stay active beyond training.<\/li>\n
  2. Proper nutrition around exercise (before, during, and after).<\/li>\n
  3. Consume more whole plant foods.<\/li>\n<\/ol>\n

    To lose fat… stay active beyond training<\/h3>\n

    Generally, there’s a somewhat distorted view of what constitutes an active lifestyle<\/a>. People tend to think that simply including a training session is enough to lose fat, but this is far from the reality. When the overall context is a sedentary daily routine (working seated, driving everywhere, always using the elevator\u2026), a single training session is not enough<\/strong> to maintain a healthy lifestyle or achieve goals like body fat loss. <\/p>\n

    Being active in your daily life<\/strong> will allow you to have a higher total daily energy expenditure, thus facilitating an energy deficit and, consequently, body fat loss.<\/p>\n

    \"Runners<\/a>
    Two runners complete their training session.<\/figcaption><\/figure>\n

    How can I become more active in my daily life? There are many ways: taking walks<\/strong> (walking whenever possible instead of using the car for every trip), having active breaks at work<\/strong> (“active breaks” should be 5 minutes every 2 or 3 hours), or using the stairs<\/strong> instead of the elevator when you need to go up are some ways to increase your daily activity and thus your energy expenditure. <\/p>\n

    Therefore, don’t forget: if you want to lose fat, including a training session is not enough<\/strong>; you must strive to stay active throughout the day to increase your energy consumption and thus promote a reduction in body fat percentage.<\/p>\n

    To lose fat… nourish yourself well around exercise<\/h3>\n

    Energy demands during exercise are considerably higher than at rest, especially during resistance training. Therefore, meeting these demands during peri-workout (before, during, and after) is important. <\/p>\n

    Some of the advantages of this practice compared to not consuming adequate nutrients during peri-workout are: improved session performance<\/strong>, better recovery for subsequent sessions<\/strong>, and better regulation of hunger\/satiety mechanisms throughout the rest of the day<\/strong>. The latter will allow us to more comfortably achieve a caloric deficit and, therefore, as we mentioned earlier, lose body fat. <\/p>\n

    \"Good<\/a>
    Good hydration is essential for people who want to lose fat healthily.<\/figcaption><\/figure>\n

    Something important to consider is that peri-workout intake will largely depend on the individual’s level, the characteristics of the session, and food intake throughout the rest of the day.<\/p>\n

    Below are some general guidelines for peri-workout intake<\/strong>:<\/p>\n