Whether you're a runner who wants to drop a few pounds or a non-runner who wants to pick up running to shed some weight, running to lose weight can be tricky. A strong motivator of human behavior is the right to choose. When we start to reduce our normal daily caloric intake by more than 30% (e.g., cutting back from 2,200 daily calories to less than 1,540 calories), we start to consciously feel deprived of food and choices, which frequently results in failure to adhere to diet programs for sustained periods of time (4). Reductions of approximately <20% however can usually be implemented without such deprived feelings.
3. Lift heavy things.K., so lifting weight makes you more insulin sensitive, stimulates GLUT4 making your muscles absorb more of the carbs you eat, makes you burn away glycogen stores more efficiently (meaning you can eat carbs and not worry about them getting stored as fat), AND it makes you look firm, toned, and fit versus the skinny-fat, soft look of losing weight by doing cardio.
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