Running For Weight Loss: Six Facts You Should Know

Because of the intense physical demands, running is proven to be an effective way to lose weight. And to some people, losing weight is their primary reason for sticking to a running program.

But to effectively shed pounds, it is important to know a few facts about running for weight loss.

running

  1. Running replaces body fats with muscle tissues. The latter, however, are denser and heavier than fats. Therefore, a few weeks into your running workout, you will discover that you don’t drop pounds, you actually gain weight. It’s okay. This only means that your running is working effectively. With continuous efforts, you will eventually lose the excess pounds.

  2. Running is an efficient calorie-burner. In a study, it is reported that people who underwent a planned exercise burned 2,800 calories a week and dropped 30 pounds. On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. And that would mean a significant loss. But take note that caloric expenditure varies depending on body weight. A 110-pound runner may lose 80 calories per mile; a 200-pound may burn 150. Also it is important to remember that as the weight drops, the amount of calories to burn likewise drops.

  3. Losing weight is all about burning more calories than you consume. Therefore, there is something to be said about watching what you eat. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates.

  4. Running is effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days can meet the goal.

  5. Intense running, or running at a fast pace, is effective in weight reduction. It has always been believed that slow running ushers you in the fat-burning zone. That, however, is negated by recent researches. According to studies, intense running in fact burns more calories. But because it is likely to be more injurious, intense running is best done for shorter periods and should be scheduled, at the most, twice a week.

  6. Running program needs to be modified to achieve the desired weight. You have to understand that the body gets used to the hard work overtime, becomes efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regimen from time to time. Three things you can do: run at a higher speed, increase the distance, or run for longer periods. Remember, running for weight loss can be a little tricky, but if you stay attuned to your body, it becomes fairly manageable.

 

running
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Black Tea Health

For thousands of years, the Chinese people have been drinking tea because of its refreshing and soothing effects. Like all three of the major Asian teas in the market, black tea comes from the plant called Camellia sinensis. But the difference between the tea types lies in how the leaves are processed, not on where they come from.

In the case of black tea, the leaves are first dried and then fermented. Black tea undergoes full oxidation, which actually accounts for its aromatic and rich taste. Compared to green tea and oolong or black dragon tea, black tea has a fuller taste and tastes better with age.

black tea

However, black tea is not only known for its intriguing flavor (comparable to wine!). New research suggests that it may be a major contributor of health-promoting nutrients in the U.S. diet.

Black tea health benefits lies in the presence of flavonoids in tea. Before, scientists believed that the process of fermentation changed the beneficial flavonoid polyphenol in black tea into another form, which is not thought to have any beneficial effects at all. However, newer studies showed that polyphenol or not, black tea health benefits can certainly do you a lot of good.

Below are the top five black tea health benefits enjoyed by those who love their cup of tea every morning:

Antioxidants

This is actually the one black tea health benefit you can get from drinking tea. Antioxidants are substances commonly found in vegetables, fruits, and beverages such as tea. Because of their disease-fighting abilities, antioxidants have been the subject of various scientific studies investigating their many benefits, from heart disease to cancer prevention.

Think of antioxidants as the rust-oleum paint that you put on your outdoor furniture to keep it from rusting. Just as oxygen in the air around us cause iron to rust, the oxygen particles in our blood can sometimes be destructive. In scientific circles, they call these highly reactive oxygen-containing substances as free radicals, and they are the reason why our body undergo massive cellular damage as we age or undergo degenerative diseases like cancer and heart illness.

The function of black tea health benefit antioxidants is to seek out these free radicals and destroy them. In so doing, these black tea health benefit antioxidants help protect your body from the ravages of aging and the effects of pollution.

Caffeine

Unless you consider yourself a coffee connoisseur, one black tea health benefit that you would surely appreciate is its caffeine content. Black tea does the job that your coffee does – that is, to give you a little push as you wake up in the morning after pulling up an all-nighter. But while coffee has the unfortunate reputation of causing heart palpitations because of too much drinking (and hence, too much caffeine), your chance of suffering the same with drinking black tea is nil. That’s because black tea has two to three times less caffeine than coffee. An eight-ounce cup of coffee contains around 135 mg. caffeine, while black tea contains only 30 to 40 mg. per cup.

 

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Discover Why the Gluten-free Diet Can Be Very Tricky

Yes, you read that right. The gluten-free diet can be very tricky for the simple fact that gluten can be hiding in many foods and you may not know which foods contain gluten. Following a gluten-free lifestyle is tough enough as it is without gluten playing hide and seek with you.

This article will highlight place where gluten may be hiding so that you can spot it a mile away. Of course, before even going into foods that may contain gluten, you need to be aware of foods that you can and cannot eat.

gluten-free diet

A general rule of thumb is that most natural foods do not contain gluten. Eggs, meat, poultry, vegetables, seafood, dairy, beans, nuts, legume and fruit do not contain gluten. Feel free to eat these to your heart’s content.

While there are grains that contain gluten, there are many that don’t and are perfectly safe to consume even if you’re gluten intolerant. Rice, soy, yucca, teff, millet, quinoa, tapioca, millet, potato, yucca, cassava, maize and oats (gluten-free) are all safe foods to eat. You do have choices.

Now, let’s look at why you may inadvertently end up getting gluten in your diet. In many cases, it may not even be your fault. Gluten may creep into your diet because of cross-contamination or even deceptive or poor labeling.

For example, in stores that package their gluten-free food, they often use the same preparation area for non-gluten free foods. Some crumbs from the bakery section may find their way into the cut fruit packages if a common preparation is used.

Even at home, one family member might use a knife on the whole-wheat bread and leave crumbs in the butter. The gluten intolerant person may get these crumbs into their body without even realizing it. So, separate containers will be required.

Another matter that you may totally have no control over is for processed foods. Even with products such as canned fruit or vegetables, the manufacturing line may be processing gluten containing foods too. There is a very real possibility of cross-contamination despite what the labels say.

In cases like these, you may have to contact the manufacturer and get reassurance that their product line is solely dedicated to gluten-free products. This is a hassle but it is a necessary inconvenience, especially for those who have celiac disease.

Living on a gluten-free diet is a lifelong challenge. There is no easier way to say it.

You need to be aware of foods that contain gluten. Like mentioned earlier, natural foods such as meat do not contain gluten. However, processed meats such as sausages, meatballs and ground meats may use wheat-based filler. Now you have a meat that contains gluten.

Sauces, gravies and marinades may contain gluten too. That dollop of tomato sauce you just added to your plate may have gluten flour in it. That bag of potato chips may be seasoned with ingredients that contain wheat starch.

So, you need to be alert all the time. You need to research and exercise due diligence in getting as well-informed as you can. Ultimately, this will help you make the best choices when deciding if the food you plan to eat is something you should be eating. Forewarned is forearmed.

 

gluten-free diet
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