How to Breathe Properly While Running

Running is often hailed as one of the most effective ways to shed extra pounds and maintain overall fitness. But what happens when you’re lacing up your shoes every day, pounding the pavement, and still not seeing the scale budge? If you’re running daily but not losing weight, you’re not alone—and you’re not doing anything “wrong.” Weight loss is more complex than just burning calories through exercise. Let’s dive into the possible reasons why the weight isn’t coming off and what you can do about it. 1. You are Eating More Than You Think Running can increase your appetite, and it’s easy to overestimate how many calories you’ve burned and underestimate how many you’ve consumed. A 30–45 minute run might burn 300–500 calories, but a post-run “reward” in the form of a protein smoothie, sports drink, or energy bar could quickly add them back. Solution: Track your food intake using an app like MyFitnessPal to get a realistic picture of your calorie consumption. Focus on nutrient-dense, high-fiber foods like vegetables, whole grains, and lean proteins that fill you up without excess calories.  2. You are Running at the Same Pace Every Day Your body adapts to repetitive activity. If you’re running the same distance at the same pace every day, your body becomes efficient, burning fewer calories over time. Solution: Mix it up with interval training, hill sprints, or tempo runs to challenge your body. Incorporate strength training 2–3 times a week to build lean muscle and boost your metabolism 3. You’re Not Strength Training Running burns calories, but it doesn’t significantly increase muscle mass. Muscle is metabolically active—it burns calories even at rest. Without resistance training, you may lose muscle along with fat or even hold onto fat while losing muscle, which slows down your metabolism. Solution: Add strength workouts (bodyweight, resistance bands, or light weights) to your weekly routine. Focus on compound movements like squats, lunges, push-ups, and planks to engage multiple muscle groups. You’re Overcompensating with Food and Rest It’s common to feel like you “earned” a high-calorie treat or extra lounging time after a run. But these behaviors can cancel out the calorie deficit you’re trying to create. Solution: Keep non-exercise activity thermogenesis (NEAT) high—take the stairs, walk during calls, or do chores to stay active outside your workouts. Enjoy occasional treats, but don’t treat every run like it earns a food reward. You are Running on Empty (Too Little Nutrition) Ironically, under-eating or cutting too many calories can stall weight loss. When your body thinks it’s in starvation mode, it holds on to fat and slows metabolism to conserve energy. Solution: Make sure you’re eating enough to fuel your runs and recovery, especially with protein and complex carbohydrates. Aim for a moderate calorie deficit of 300–500 calories per day—not extreme dieting. https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight You are Not Sleeping Enough Sleep plays a crucial role in weight loss. Poor sleep disrupts hormone levels (especially ghrelin and leptin) that control hunger and satiety, often leading to overeating and cravings for high-calorie foods. Solution: Aim for 7–9 hours of quality sleep each night. Establish a regular bedtime routine and avoid screens 1–2 hours before bed. You Have a Medical Condition or Hormonal Imbalance Certain conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), insulin resistance, and even high stress levels (which increase cortisol) can interfere with weight loss despite regular exercise. Solution: Consult your doctor if you suspect a medical condition. Consider getting blood tests for thyroid, insulin, cortisol, and hormone levels. Manage stress with meditation, breathing exercises, yoga, or journaling. You are Gaining Muscle While Losing Fat This is a good thing—but it can confuse the scale. Muscle is denser than fat, so you might be getting leaner and fitter without seeing a change in your weight. Solution: Focus on body composition, not just body weight. Track progress with measurements, photos, and how your clothes fit. Use a smart scale or get a body composition analysis to see your fat-to-muscle ratio. You are Dehydrated or Retaining Water Water retention from sore muscles, high-sodium meals, or hormonal shifts can temporarily hide fat loss on the scale. Dehydration, on the other hand, can slow metabolism and reduce workout performance. Solution: Drink enough water—at least 2–3 liters daily, more if you sweat heavily. Reduce highly processed foods and salt intake. You are Being Too Hard on Yourself Weight loss is not a linear process. Some weeks, you may see progress; other weeks, nothing moves. Your body needs time to adapt, and consistency matters more than perfection. Solution: Celebrate non-scale victories: better endurance, improved mood, more energy, better sleep. Stick with it—real, sustainable results take weeks or months, not days. Overestimating Calorie Burn: Your fitness watch or treadmill might be overestimating the calories you burn during a run, leading to consuming more calories than you actually need. To fix this, consider using a calorie calculator to get a more accurate estimate.  Hormonal and Health Factors Polycystic Ovary Syndrome (PCOS): If you have PCOS, it might affect your weight loss. Consider working with a registered dietitian to develop a personalized diet plan. Hormonal Imbalance: Hormones like insulin, leptin, and ghrelin regulate hunger, fullness, and metabolism. Consult a healthcare professional if you suspect hormonal issues Final Thoughts Running daily is a fantastic habit for your heart, mood, and long-term health—but it’s not a magic bullet for weight loss. If the scale isn’t moving, it’s worth evaluating your overall lifestyle: food choices, training variety, sleep quality, and stress levels. Keep in mind: You’re not failing. You’re building discipline and resilience. Your efforts are paying off in ways the scale can’t measure. Stay committed, be patient, and trust the process. Related Posts: https://letsstayfit.net/Beginner’s-Guide-How-to Breathe-Properly-While Running https://letsstayfit.net/running-for-diabetes-control-how-it-helps-and-safety-tips https://letsstayfit.net/weight-loss-diet-for-women-over-40-what-really-works

In our fast-paced world, our eating has become less about nourishment and more about speed, convenience, and multitasking. We find ourselves eating with our eyes on our telephones, at our workstations working, or watching our televisions with not much awareness of the flavors or even how much we are consuming. This “mindless eating” tends to promote overeating, unhealthy cravings, and an unhealthy body-food relationship. It’s in mindful eating — an eating approach imbued with mindfulness that makes you slow down, focus, and enjoy your food. Mindful eating doesn’t have anything to do with rules and diets; it has everything to do with building awareness and nurturing a kinder and healthier relationship with food. In this article, we will explain what mindful eating is, why it is so important, and how you can begin implementing it to better your health and well-being. This habit of mindless eating not only disconnects us from our bodies but can also lead to overeating, cravings, and feelings of guilt.”http://letsstayfit.net/how-to-stay-fit-while-working-a-desk-jobWhat is Mindful Eating? Mindful eating involves becoming completely present with your eating experience — focusing on colors, texture, tastes, and emotions related to food. Mindful eating also involves eating at the table without distractions and tuning in with your body for fullness and hunger cues. Unlike going on a diet, mindful eating doesn’t tell you what to do or not do. It instead helps train your body to eat with purpose and attention. It’s learning how to slow down, respect your body, and appreciate the nourishment that food has for your body. Why Mindful Eating Matters Our eating relationship with food usually mirrors our eating relationship with ourselves. Mindless eating involves disconnecting from our bodies and can turn into poor choices, guilt, or overeating. Mindful eating diminishes: Digest better with slow eating and chewing. Maximize your satisfaction by savouring every bite. Don’t overeat and determine your point of fullness. Reduce emotional eating by distinguishing real hunger from stress or boredom. Cultivate self-awareness of your eating patterns, triggers, and favorite foods. The Science of Mindful Eating Different studies support the benefits of mindful eating: According to an Obesity Reviews study, mindfulness-based interventions decrease binge eating and emotional eating and improve weight control. Journal of Behavioral Medicine published studies that show that eating consciously helps lower stress levels, which are often related to unhealthy eating. Harvard Health experts note that mindfulness can rewire your brain to reduce cravings and help you enjoy food without guilt. In short, mindful eating isn’t just a “feel-good” idea; it has science and psychology backing it up. Core Principles of Mindful Eating Eat Slowly and Without Distractions Turn off the TV, store your cell phone, and focus on the food on your plate. You will experience tastes, textures, and fullness cues more effectively if you do not consume while multitasking. Listen for Your Body’s Hunger Signals Question yourself: Am I truly hungry, or am I eating from habit, boredom, or stress? Learn how to distinguish between physical and emotional hunger. Stop Before You’re Overfull Mindful eating requires that you eat slowly at the table and connect with your body. Stop eating when you feel satisfied, not stuffed. Enjoy Your Food Take a moment of silence and express your gratitude — for the farmers, the kitchen staff, and the natural world that have contributed toward your meal. Appreciative eating will taste more satisfying. Pay Attention to How Food Affects You Look back on yourself afterwards: Am I energised, tired, happy, or guilty? Becoming more aware helps you choose foods that actually help your body. Shared Hurdles for Mindful Eating (and How You Can Overcome Them) Busy Schedules Issue: Hurrying while eating. Solution: No matter how short your time is, commit yourself to savoring your first three bites with full consciousness. That small thing can transform your entire experience of eating. Eating While Distracted Issue: Phones, computers, or TV dominate dinner. Solution: Create a “no screen rule” at meal times. Eat at a particular spot, not your work station or couch. Emotional Eating Issue: Comfort eating due to stress, sadness, or boredom. Solution: Stop and ask yourself, “What do I truly crave?” Sometimes, it’s not food but rest, movement, or social connection. Portion Sizes Issue: Huge helpings lead to overeating. Solution: Eat smaller servings, savor your meal slowly, and come back for more servings if hungry. Meditative Eating: Tips for Practice Begin with One Meal a Day Choose one meal that will be consumed with utmost mindfulness. Sit comfortably, keep aside distractions, and attend to your food entirely. Utilize All of Your Senses Pay attention to colors, scents, and textures. Take a bite and experience the taste fully. This sense experience raises satisfaction and lowers the inclination to overindulge. Chew Properly Chewing your food 20–30 times for every bite slows down eating, enhances digestion, and gives your brain time to sense fullness. Bring Down Your Utensils Place your spoon or fork on the table between bites. This simple habit slows eating. Practice Gratitude Before eating, pause and respectfully appreciate the path that brought the food to your plate. Gratitude shifts the emphasis from “eating to fill” to “eating to nourish.” Mindful Eating and Weight Regulation It differs from dieting in that mindful eating doesn’t leave out foods. Instead, it seems to promote healthier and correct servings. People who practice mindful eating seem to report: Eating less junk food as they actually taste and feel it. Feeling satisfied with lower volumes. A healthy weight without the stress of yo-yo dieting. When you respect hunger and fullness cues, your body keeps itself at a healthier weight. Mindful Eating and Emotional Well-being Emotions and food have long been associated. Stress, depression, or excitement may initiate eating beyond satiation. Mindful eating interferes with this cycle by: Challenging you to halt and identify sources of feelings. Offering healthier coping methods (deep breathing, journaling, walking). Allowing you to indulge without guilt, as you do so with clear consciousness. It fosters mindfulness so that food isn’t quite so much of an