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Title : What do they eat runners to reach a healthy weight?
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What do they eat runners to reach a healthy weight?

healthy weight. What does that mean anyway?
Many of us have been told by our doctors to use our body mass index (BMI) to determine if we are at a healthy weight or not. The BMI calculation takes into account your height and weight to obtain a value that falls into one of four categories: underweight, healthy weight, overweight, or obese. But there is a part of this calculation makes it inappropriate to generalize an entire population: muscle weighs more than fat. Many athletes fall into the category of overweight because their bodies are full of muscles to help them perform, and many brokers are classified as hazardous under weight due to its light, wispy frames.

The problem is that each and every one of us is unique. There is no one best type of body, and when it comes to runners, who come in all shapes and sizes. That makes it difficult to define a range for a runner to fall in what is considered a healthy weight. said, without focusing too much on the numbers on the scale, or analysis of the doctor "healthy" way we are, there are certain steps that we, runners can take to put ourselves in the best possible health This will allow us to live a better quality of life, and most importantly, feel good every day.

So what can the runners away from stomach problems, health problems, and generally feeling tired? You've probably heard some variation of the phrase "You can not outrun his fork," and this results in the heart of the matter. We know that the act of running is good for us. There are numerous studies on the health benefits of operation and the way we are kept alive longer, but it does mean that we can only rely on our run to stay healthy? Unfortunately, no. Before you start looking at them, ask yourself these questions to see if where you are now is the best place for you and your body type. As I mentioned, there is no better set weight or body type for runners of one, so everyone has to find our own best.

But these questions will help you figure out how many changes you have to do to reach your goal:

Although inaccurate, which makes the BMI scale say where it fits within the ranges?

Will lose weight and leaning down pushing on a category of underweight?

Are you already in the best weight for your body type, but the extra you would like to lose it for reasons of vanity like looking good in a bikini? ( This is the 3-7 pounds that do not help you feel better or run faster, but it feels like it will help with your confidence.)

Does the time or money to spend on health care in the long term?

Are you ready to make some lasting changes to feel better for the rest of his life (but perhaps feel worse in the short term)?

Runners can often fall into the trap of feeling like the thinner they are, the healthier they are. But this is not really the case. You need to find a body weight that will help you perform better and feel good without restricting your diet in a way that can not keep up, or force down the dangerous road of limiting caloric intake to a dangerous level.

Now You can make some changes, all you have to do while in training, running a personal mark on his next race however, your weight remains unchanged.
do not panic! This means most likely is already at a healthy weight for your body type.

On the other hand, if you hit what he considers a healthy weight, where you feel confident about your figure, but feel exhausted all the time, and operation is becoming so hard that even an easy race feels like a race, then you are probably below their ideal weight, and it would be prudent to increase your calories.
then what steps can we take to reach that healthy body weight for us individually if there are no specific guidelines?

The following 3 ways are good places to start:

1. preparing food for meals and snacks
As discussed with one of the above questions, you have to be prepared to invest time or money in preparing healthy and nutritious food to feed your body with. Apart from a few hours on a Sunday afternoon snacks, peel and prepare real, whole foods eating all week. To take place in containers for simple meals and snacks throughout the week. Just a reminder to always choose seasonal and regional products to ensure the best quality of products is fueling your body!

This may include:
Wash, peel and cut the stems / core:

carrots

celery

peppers

berries

apples (Put a small amount of lemon juice on the apple to prevent browning)

grapes

sugar peas

green beans

broccoli

Cut into small pieces and roast in a small amount of oil and condiments:

carrots

parsnip

pumpkin to

turnip (turnip)

beet

batatas

the use of slow cooker or crockpot cooking:

chicken, beef or lamb

food in bulk for use leftovers all week

oats during the night

to carry can be a combination of the above foods, or creating a healthy salad using the prepared vegetables, along with spinach and some healthy fats like avocado or nuts. If you do not have the time to prepare these foods in advance, consider using a delivery service or hire a personal chef to prepare food for you and deposit it in individual containers. This is very important. You want to avoid situations in which starves, as it is when it comes to processed foods that are bad for us as cakes, candy and chips. These foods leave us feeling lethargic and tired anyway. The healthiest and real foods we have available, are more likely to be used. Initially, this will feel like a burden, but the change will notice how you feel almost immediately, and will get the sense of self-satisfaction that comes from taking control of your health.

2. Create a meal plan for the week
If you buy food in the supermarket with an idea of what you'll do for the week, with each food has a specific goal, you want is more likely to stick to your healthy food choices. This is especially true if you have washed and prepared vehicles to be used in meals ahead of time.
If you know you have a busy day going, make the most of your slow cooker for looking for a recipe that involves simply pulling the ingredients and let it work its magic while at work . Many of these recipes are simple, but very tasty, and make enough for leftovers that can be taken for lunch the next day, or even another dinner.

3. Do not be afraid of fats or proteins
In the 90s, we were told that fat made us fat, and lots of fat or low fat products entered the market. For that reason, many of us became afraid to eat fat, blaming them as the reason they are overweight, even though sugar is the real culprit for a large percentage of our weight gain.
good fats and protein with each meal will help keep you satisfied longer, which prevents you from reaching unhealthy foods, and also help maintain a healthy weight. However, keep in mind regarding the amount of fat consumed because these items are high in calories. That does not mean that you should be afraid of them, just think about serving size and portion control.

Good to include fats are:

avocados

nuts like almonds, walnuts, Brazil nuts and

olive oil

black chocolate (small amount!)

coconut oil

sustainable oily fish such as salmon, mackerel, trout and tuna

grass-fed beef

organic eggs

by combining these with other meat products, beans, lentils, or other vegetable protein sources, you are giving your body signals to let you know that he is being treated. And your body will use that fuel to repair damaged muscles by running, and will feel better in your daily life. A word of warning: Be careful not to cut your carbohydrate intake too low! are needed The carbohydrates to give your body the energy it needs to function and perform their daily activities. If too low carbohydrates cut , you will find your energy level and race performance decreases dramatically. Try to replace about half of the more traditional sources of carbohydrates like pasta, bread, cereals and vegetables sources of carbohydrates (eg, kidney beans, lentils, potatoes , fruits) and sources of protein / fat mentioned above. Vegetables are rich in water and fiber, which lowers them in calories, however, make filling. The best part of the vegetables we can eat more or less as many of them as we please! If you feel as if your energy levels are low, add more carbohydrates and see how you feel after that. This is just scratching the surface of brokers changes can do to put your health first, to see if it makes a difference.

Try this for just two weeks and see if you notice a difference in how you feel, both emotionally and physically. You never know unless you try, and this could be something that could change forever how you feel.

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