I run for quite a long time, just for my well-being. During 4 months of intense runs, I lost 6 kg this year, from 74 kg to 68 kg. However, I took a month's break from running and, unfortunately, in September I gained 72 kg. What diet to use, what to limit? I note that I have never followed any diet and ate very well, ate everything.
First of all, you need to calculate your energy needs. The simplest formula is 22 x your weight - at 72 kg this gives us 1584 kcal BMR. Then you should take into account your physical activity coefficient, which is in the range of 1.1-2.0. Please take 1.4-1.5 safely. This gives us about 2,200 kcal per day for weight maintenance.
To start the reduction at the very beginning, cut 200 kcal and watch your body. The distribution of macronutrients can be 2.0-2.2 g of protein per kilogram of body weight, fats at the level of 1.0-1.5 g / kg of body weight and carbohydrates to supplement the demand. You should avoid highly processed products, simple carbohydrates, sweets and sweetened drinks. The diet should be dominated by whole grains such as brown rice, groats, spelled pasta and brown bread. Also, eat plenty of fresh or frozen vegetables, except canned vegetables. Protein should be provided from eggs, meat and fish, unless you are a vegetarian.
I would like to add a few more words about the training and running itself. Please don't just focus on running. It is worth taking intervals that cause a strong metabolism and the release of hormones that accelerate fat burning. To obtain the desired effect, firm, shapely, strong and slender body, it is also worth starting strength training. These can be workouts with your own body weight. And finally, diet is our way of eating, you just need to adjust your habits a bit and remember to drink at least 0.03 liters of water per kilogram of body weight. Thanks to water, the effects will also be faster. If you have any further questions, please do not hesitate to contact me.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Tomasz Piotrowski He is certifiedpersonal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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