Bennafi

Losing weight while training for a marathon is a balancing act that requires strategy and focus. You’re aiming to shed extra pounds for better performance while fueling your body to handle intense training. Here’s how to approach it step by step:

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1. Set a Realistic Goal

• Why it matters: Weight loss and marathon training are both demanding on the body. Setting a realistic weight loss target ensures you don’t compromise performance.
• In practice: Aim to lose no more than 0.5-1 pound per week. Extreme calorie deficits can hinder recovery and training.

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2. Prioritize Nutrition Over Restriction

• Why it matters: Fueling your body with the right nutrients helps you maintain energy levels for long runs and recovery.
• In practice:
  • Focus on quality foods: Lean proteins, complex carbs, healthy fats, and plenty of fruits and vegetables.
  • Adjust portions: Slightly reduce calorie intake by eating smaller portions of calorie-dense foods.
  • Post-run recovery: After long runs, prioritize protein and carbs to replenish glycogen stores and repair muscles.

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3. Track Your Calorie Intake

• Why it matters: A subtle calorie deficit is necessary to lose weight, but overdoing it can sap your energy for running.
• In practice: Use a tracking app like MyFitnessPal or Cronometer to ensure you’re eating enough to sustain training but still in a slight deficit.

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4. Balance Carbs Strategically

• Why it matters: Carbs are your body’s primary fuel source for running, but too many can slow weight loss.
• In practice:
  • Carb-cycle around training: Eat more carbs on long run days and taper them on rest or light workout days.
  • Choose whole grains, sweet potatoes, and other low-GI carbs.

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5. Incorporate Strength Training

• Why it matters: Strength training helps build muscle, boosts metabolism, and prevents injuries.
• In practice: Add two strength training sessions per week, focusing on functional moves like squats, lunges, and planks.

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6. Hydrate Smartly

• Why it matters: Dehydration can lead to fatigue, overeating (thirst can mimic hunger), and poor performance.
• In practice: Drink plenty of water throughout the day and consider electrolyte drinks after long runs.

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7. Optimize Sleep

• Why it matters: Sleep impacts recovery, hunger hormones, and overall performance.
• In practice: Aim for 7-9 hours of quality sleep per night. Sleep deprivation can lead to cravings and stalled weight loss.

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8. Monitor Training Load

• Why it matters: Marathon training burns calories, but overtraining can lead to hunger spikes and overeating.
• In practice:
  • Use a heart rate monitor or fitness tracker to gauge effort.
  • Stick to your training plan and avoid the temptation to overdo mileage.

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9. Weigh in Wisely

• Why it matters: Fluctuations in weight are normal, especially when training increases water retention and muscle mass.
• In practice: Weigh yourself once a week at the same time for a more accurate trend.

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10. Listen to Your Body

• Why it matters: Fatigue, excessive hunger, or recurring injuries are signs you might be under-fueling.
• In practice: Adjust your plan based on how you feel. Rest, refuel, and adapt when necessary.

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By focusing on these steps, you’ll gradually shed weight while optimizing your energy for marathon training. It’s a journey of discipline, balance, and self-awareness.