The appliance of science - weight loss and jogging gains
Becky Lyne is a Jog Leader with the mixed ability Baslow Tryumphs group based in the Derbyshire Dales. As a former elite runner - winning a bronze medal at the 2006 European Athletics Championships in the 800m - she has built up a wealth of knowledge on weight management through fitness. In the first of three columns, she explains that losing weight simply by taking up jogging is not as simple as you might think...
Becky's Baslow Tryumphs JOG Derbyshire group.
Understanding the science
One of the main reasons I get people wanting to join my groups is to lose weight. But they often become disillusioned when they hear stories of others taking up running and the weight falling off them, and yet they plod on unsuccessfully themselves.
The following guide is based both on biochemistry and psychology to help you understand the science behind losing weight and put you in the best position to achieve your weight loss - and jogging - goals.
Eating cake can put on more calories than you burn.
Why the weight doesn't just 'fall off'
- Running one mile only burns approximately 100 calories
- That piece of cake you treat yourself to after a session contains approximately 250 calories
- Running (especially at a slow pace) stimulates hunger due to shutting down the production of T3, the hormone that regulates metabolism, making you store fat much more easily.
- Chronic cardio can also increase cortisol production which stimulates muscle breakdown thus decreasing your basal metabolic rate (BMR) i.e. the amount of calories burned at rest.
Jogging can bring a healthier mindset.
BUT... how jogging CAN help you to lose weight
- It helps create a healthier mindset where you feel motivated to eat nutritious food and resist the junk.
- More intense interval-based exercise lowers levels of ghrelin, a hormone that stimulates appetite in the short term, while raising levels of peptide YY, a hormone that suppresses appetite and prompts your metabolic rate to remain higher in the subsequent hours.
- This more intense type of jogging and running, done in moderation and in conjunction with a healthy diet, is far more likely to stimulate muscle growth (and therefore your BMR).
So while exercise can help you lose weight, research shows it is far more effective to focus your efforts on changing your diet.
'Cut the Rubbish' Diet
Because diet is so important to weight management, I'm a big advocate of the 'Cut the Rubbish' Diet.
I'm not just talking about the rubbish food here. No, I'm talking about getting focused and realistic to block out the mental rubbish we feed ourselves that fuels our failures.
Are you ready for change? If so, I hope digesting the information in my next article, What to eat and what not to eat, will energise you to do so.