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10 Kardashian Weight Loss Tips That Might Actually Work

Although none of the Kardashian women are certified weight-loss experts, they’ve collectively lost hundreds of pounds right before your eyes:
Take Kim, who lost the 60 pounds she gained during her last pregnancy:

While some of their weight loss strategies are ineffective (and a bit absurd), the Kardashians do have access to the best nutritionists and fitness trainers that money can buy. To figure out which of their weight loss tips are safe and effective for people who may need to lose weight, Cosmopolitan.com asked Philadelphia-based weight-loss specialist Charlie Seltzer, MD, to assess. Here are the ones that are worth your time:

1. SET A REALISTIC WEIGHT-LOSS GOAL.
Throughout Kim’s most recent post-baby weight loss journey, she was vocal about her weight-loss goals, and even shared photos of her feet on a scale.

Expert’s take: People who weigh themselves frequently tend to do better with weight loss because they have data points that clue them in when something they’re doing isn’t working and can adjust their diets accordingly, according to Dr. Seltzer. As long as you pick a realistic goal and don’t fixate on minor weight fluctuations, which can happen when you eat later than usual or dig into extra-salty food, weighing yourself every morning can be a useful weight-loss tool. (And if you do tend to get compulsive about the number, considering having a weight-loss professional track your progress for you or talking to psychologist if your weight really drives you crazy.)

2. START YOUR DAY WITH A PROTEIN SHAKE.
Kourtney has said she drinks protein shakes for breakfast. They’re made with banana, apple, nonfat yogurt, milk, almonds, cinnamon, and a scoop of ice with vanilla QuickTrim protein powder (an item that features her sisters on the label, FWIW). Meanwhile, Khloé follows suit: She’s said she drinks her protein shake on the way home from her morning gym session to stave off hanger.

Expert’s take: Dr. Seltzer is a fan of the high-protein breakfast: “It’s a convenient way to get nutrition in the morning, and because you count ingredients as you put them in, they’re portion-controlled,” he says.

3. EAT THE SAME BREAKFAST HALF THE YEAR, AND THEN SWITCH IT UP TO SOMETHING ELSE.
Kourtney is a creature of habit, according to a post she wrote on her app: She says she eats the same breakfast every day for six months, then switches it up with a different go-to breakfast for the rest of the year.

Expert’s take: Eating the same meal regularly is known as stimulus-narrowing, a strategy that reduces your options to help you eat fewer calories, which can result in weight loss, according to Dr. Seltzer. (It comes down to personal preference — if eating oatmeal day in and day out bores you, and ultimately triggers cravings for other foods, this one’s probably not for you.)

4. LIMIT YOUR CALORIES.
Kim doesn’t eat more than 1,800 calories a day, her nutritionist Colette Heimowitz told Elle.
Expert’s take: While counting calories can drive anyone nuts, controlling how much you eat is a necessary evil if you’re serious about losing weight — whether it’s counting calories or reining in your serving sizes. “People who track their food do better at losing weight because they know how much they can eat,”

Dr. Seltzer says, meaning this tip actually enables you to eat the foods you want and still hit your weight-loss goals. If you’re not apt to track every bite, just take note of your overall intake, and compensate with a lighter lunch before a big pizza dinner. You’ll naturally keep your daily intake in check.

Caloric needs are highly personal and based on your age, height, average activity level, current weight, and goal weight, but you can use this chart to estimate your ideal intake, then ask your doctor how much it’s cool to cut.

5. CHANNEL YOUR EMOTIONS INTO EXERCISE YOU LOVE.

Khloé has written that she once ate out of boredom, habit, and unhappiness. But during her breakup with Lamar, she turned to exercise rather than eating, watching bad reality TV on an elliptical and working out with her trainer Gunnar Peterson instead.

“He taught me that the trick to staying motivated is to find what you really love to do,” she told Shape magazine.
Expert’s take: While research suggests that exercise can’t offset the damage done by emotional eating binges (humans simply can’t burn calories as quickly as they can eat them), replacing the destructive eating behavior with productive ones (like exercise) can release endorphins that relieve anxiety, improve your mood, and provide a coping mechanism that doesn’t cost you calories — ideal when weight loss is the goal.

6. EAT ABOUT THE SAME AMOUNT OF FOOD EVERY DAY — REGARDLESS OF YOUR WORKOUTS.

Kim eats about the same number of calories regardless of whether she’s doing an intense workout or laying low, according to Heimowitz. “You’re taking in 1,800 calories and enough protein to turn your body mass into muscle,” she told Elle. “There’s no need to adjust it for someone working out.”

Expert’s take: While conventional wisdom suggests that the more you move, the more fuel you need, increasing your intake on extra active days can stunt your weight-loss efforts.

So long as you aren’t a pro athlete training for an endurance sport, and you’re eating enough protein, Dr. Seltzer recommends against eating more calories to compensate for activities.

“Some people who work out actually conserve calories when they stop exercising or subconsciously move less after a workout,” he explains. So when you exercise, just make it your goal to get faster and stronger. Then adjust your calories based on whether you’re meeting your weight-loss goals, he suggests.

7. DRINK 12 CUPS OF DETOX TEA A DAY.
Kendall told E! News she drinks Kusmi Detox Tea in the morning with upward of 12 refills a day. (She could be exaggerating, but hey, you get the point.)

Expert’s take: While 12 cups can land you in the bathroom quite a bit, Dr. Seltzer says it would be difficult to really overdo it on decaf tea. So long as you don’t drink it in lieu of meals — a stupid idea, considering tea has no calories, and you need calories to perform every bodily function and fend off cravings that lead to overeating — Dr. Seltzer doesn’t take issue with drinking any flavor of tea that suits you.
8. EAT THREE TO FOUR SERVINGS OF PROTEIN A DAY.

Kim’s meal plan includes a 6-ounce serving of protein at every meal throughout the day: She might dig into eggs with veggies and a slice of cheese for breakfast, grilled salmon for lunch, and a chicken breast for dinner.
MORE FROM HEALTH & FITNESS

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Expert’s take: “There are wildly different recommendations on protein and requirements, but generally, the more you eat, the more full you’ll feel,” says Dr. Seltzer, who stresses that protein is vital for maintaining muscle mass during periods of fat loss.
9. SNACK ON PACKAGED BARS TO HOLD YOU OVER BETWEEN MEALS.

Kim’s food plan suggests she snacks on Atkins Harvest Trail Dark Chocolate Cherry and Nuts Bars — a 150-calorie bar that contains twice as many carbs (16 grams) as grams of protein (8 grams), with 10 grams of fiber from ingredients like chicory root fiber, soluble corn fiber, and oat fiber. It’s also sweetened with sucralose.
Expert’s take: Despite the fact that this bar contains a lot of random ingredients, including a questionable artificial sweetener,

Dr. Seltzer says that snack bars can indeed assist with weight loss: “I don’t care about eating processed foods when they’re portion-controlled,” he says. “Someone who loses weight from eating portion-controlled processed foods will probably live longer than someone who eats hummus, almonds, and kale, and weighs 600 pounds.”

He’s a big fan of this bar’s fiber content, in particular, because fiber keeps you feeling full so long as you increase your intake gradually to prevent gas and bloating.

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10 Kardashian Weight Loss Tips That Might Actually Work

Although none of the Kardashian women are certified weight-loss experts, they’ve collectively lost hundreds of pounds right before your eyes:
Take Kim, who lost the 60 pounds she gained during her last pregnancy:

While some of their weight loss strategies are ineffective (and a bit absurd), the Kardashians do have access to the best nutritionists and fitness trainers that money can buy. To figure out which of their weight loss tips are safe and effective for people who may need to lose weight, Cosmopolitan.com asked Philadelphia-based weight-loss specialist Charlie Seltzer, MD, to assess. Here are the ones that are worth your time:

1. SET A REALISTIC WEIGHT-LOSS GOAL.
Throughout Kim’s most recent post-baby weight loss journey, she was vocal about her weight-loss goals, and even shared photos of her feet on a scale.

Expert’s take: People who weigh themselves frequently tend to do better with weight loss because they have data points that clue them in when something they’re doing isn’t working and can adjust their diets accordingly, according to Dr. Seltzer. As long as you pick a realistic goal and don’t fixate on minor weight fluctuations, which can happen when you eat later than usual or dig into extra-salty food, weighing yourself every morning can be a useful weight-loss tool. (And if you do tend to get compulsive about the number, considering having a weight-loss professional track your progress for you or talking to psychologist if your weight really drives you crazy.)

2. START YOUR DAY WITH A PROTEIN SHAKE.
Kourtney has said she drinks protein shakes for breakfast. They’re made with banana, apple, nonfat yogurt, milk, almonds, cinnamon, and a scoop of ice with vanilla QuickTrim protein powder (an item that features her sisters on the label, FWIW). Meanwhile, Khloé follows suit: She’s said she drinks her protein shake on the way home from her morning gym session to stave off hanger.

Expert’s take: Dr. Seltzer is a fan of the high-protein breakfast: “It’s a convenient way to get nutrition in the morning, and because you count ingredients as you put them in, they’re portion-controlled,” he says.

3. EAT THE SAME BREAKFAST HALF THE YEAR, AND THEN SWITCH IT UP TO SOMETHING ELSE.
Kourtney is a creature of habit, according to a post she wrote on her app: She says she eats the same breakfast every day for six months, then switches it up with a different go-to breakfast for the rest of the year.

Expert’s take: Eating the same meal regularly is known as stimulus-narrowing, a strategy that reduces your options to help you eat fewer calories, which can result in weight loss, according to Dr. Seltzer. (It comes down to personal preference — if eating oatmeal day in and day out bores you, and ultimately triggers cravings for other foods, this one’s probably not for you.)

4. LIMIT YOUR CALORIES.
Kim doesn’t eat more than 1,800 calories a day, her nutritionist Colette Heimowitz told Elle.
Expert’s take: While counting calories can drive anyone nuts, controlling how much you eat is a necessary evil if you’re serious about losing weight — whether it’s counting calories or reining in your serving sizes. “People who track their food do better at losing weight because they know how much they can eat,”

Dr. Seltzer says, meaning this tip actually enables you to eat the foods you want and still hit your weight-loss goals. If you’re not apt to track every bite, just take note of your overall intake, and compensate with a lighter lunch before a big pizza dinner. You’ll naturally keep your daily intake in check.

Caloric needs are highly personal and based on your age, height, average activity level, current weight, and goal weight, but you can use this chart to estimate your ideal intake, then ask your doctor how much it’s cool to cut.

5. CHANNEL YOUR EMOTIONS INTO EXERCISE YOU LOVE.

Khloé has written that she once ate out of boredom, habit, and unhappiness. But during her breakup with Lamar, she turned to exercise rather than eating, watching bad reality TV on an elliptical and working out with her trainer Gunnar Peterson instead.

“He taught me that the trick to staying motivated is to find what you really love to do,” she told Shape magazine.
Expert’s take: While research suggests that exercise can’t offset the damage done by emotional eating binges (humans simply can’t burn calories as quickly as they can eat them), replacing the destructive eating behavior with productive ones (like exercise) can release endorphins that relieve anxiety, improve your mood, and provide a coping mechanism that doesn’t cost you calories — ideal when weight loss is the goal.

6. EAT ABOUT THE SAME AMOUNT OF FOOD EVERY DAY — REGARDLESS OF YOUR WORKOUTS.

Kim eats about the same number of calories regardless of whether she’s doing an intense workout or laying low, according to Heimowitz. “You’re taking in 1,800 calories and enough protein to turn your body mass into muscle,” she told Elle. “There’s no need to adjust it for someone working out.”

Expert’s take: While conventional wisdom suggests that the more you move, the more fuel you need, increasing your intake on extra active days can stunt your weight-loss efforts.

So long as you aren’t a pro athlete training for an endurance sport, and you’re eating enough protein, Dr. Seltzer recommends against eating more calories to compensate for activities.

“Some people who work out actually conserve calories when they stop exercising or subconsciously move less after a workout,” he explains. So when you exercise, just make it your goal to get faster and stronger. Then adjust your calories based on whether you’re meeting your weight-loss goals, he suggests.

7. DRINK 12 CUPS OF DETOX TEA A DAY.
Kendall told E! News she drinks Kusmi Detox Tea in the morning with upward of 12 refills a day. (She could be exaggerating, but hey, you get the point.)

Expert’s take: While 12 cups can land you in the bathroom quite a bit, Dr. Seltzer says it would be difficult to really overdo it on decaf tea. So long as you don’t drink it in lieu of meals — a stupid idea, considering tea has no calories, and you need calories to perform every bodily function and fend off cravings that lead to overeating — Dr. Seltzer doesn’t take issue with drinking any flavor of tea that suits you.
8. EAT THREE TO FOUR SERVINGS OF PROTEIN A DAY.

Kim’s meal plan includes a 6-ounce serving of protein at every meal throughout the day: She might dig into eggs with veggies and a slice of cheese for breakfast, grilled salmon for lunch, and a chicken breast for dinner.
MORE FROM HEALTH & FITNESS

A Weird Way Kids Might Gain Weeight

What Happens When You Don’t Change Your Razor

Woman Shares Photo About “Dark Side of Pregnancy”
Expert’s take: “There are wildly different recommendations on protein and requirements, but generally, the more you eat, the more full you’ll feel,” says Dr. Seltzer, who stresses that protein is vital for maintaining muscle mass during periods of fat loss.
9. SNACK ON PACKAGED BARS TO HOLD YOU OVER BETWEEN MEALS.

Kim’s food plan suggests she snacks on Atkins Harvest Trail Dark Chocolate Cherry and Nuts Bars — a 150-calorie bar that contains twice as many carbs (16 grams) as grams of protein (8 grams), with 10 grams of fiber from ingredients like chicory root fiber, soluble corn fiber, and oat fiber. It’s also sweetened with sucralose.
Expert’s take: Despite the fact that this bar contains a lot of random ingredients, including a questionable artificial sweetener,

Dr. Seltzer says that snack bars can indeed assist with weight loss: “I don’t care about eating processed foods when they’re portion-controlled,” he says. “Someone who loses weight from eating portion-controlled processed foods will probably live longer than someone who eats hummus, almonds, and kale, and weighs 600 pounds.”

He’s a big fan of this bar’s fiber content, in particular, because fiber keeps you feeling full so long as you increase your intake gradually to prevent gas and bloating.

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Sonakshi Sinha Opens Up About Her Weight Loss Transformation…
..and has some advice for everyone.

Scrolling through the recent Instagram posts of Sonakshi Sinha, the actor looks to be leaner than ever before…isn’t it?!

In a recent interview to Bombay Times, Sonakshi revealed her secret, “I just stopped eating junk… When I started shooting for Noor, I stopped working out because of the hectic schedule. So, I decided to approach food in a different way.

I do gorge on my mom’s delicious food, but when it starts showing on the body, I stop.”
And what she has to say about the body shamers? “I block negative energy, I don’t assign importance to irrelevant opinions. I was bullied in school for being an overweight teenager, but

I remained proud of who I was. When I entered the industry, I came down to 60 kilos from 90 because it’s a visual medium and looks do matter. Regardless of my weight, my debut film Dabangg was a huge hit. So, who is anyone to tell me how I should be?” opined the actor.
Sonakshi definitely has some kick-ass advice for everyone battling with body shaming. You go, girl!

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Exercise may cause physiological changes that help us conserve energy

The most intriguing theories about why exercise isn’t great for weight loss describe changes in how our bodies regulate energy after exercise.
Researchers have discovered a phenomenon called “metabolic compensation.”

“The more you stress your body, we think there are changes physiologically — compensatory mechanisms that change given the level of exercise you’re pushing yourself at,” said Loyola University exercise physiologist Lara Dugas. In other words, our bodies may actively fight our efforts to lose weight.

This effect has been well documented, though it may not be the same for everyone.

For one fascinating study, published in the journal Obesity Research in 1994, researchers subjected seven pairs of sedentary young identical twins to a 93-day period of intense exercise. For two hours a day, nearly every day, they’d hit a stationary bike.

The twins were also housed as in-patients in a research lab under 24-hour supervision and fed by watchful nutritionists who measured their every calorie to make sure their energy intake remained constant.

Despite going from being mostly sedentary to spending a couple of hours exercising almost every day, the participants only lost about 11 pounds on average, ranging from as little as 2 pounds to just over 17 pounds, almost all due to fat loss. The participants also burned 22 percent fewer calories through exercise than the researchers calculated prior to the study starting.

By way of explanation, the researchers wrote that either subjects’ basal metabolic rates slowed down or they were expending less energy outside of their two-hour daily exercise block.

Dugas called this phenomenon “part of a survival mechanism”: The body could be conserving energy to try to hang on to stored fat for future energy needs. Again, researchers don’t yet know why this happens, and how long the effects persist in people.

“We know with confidence that some metabolic adaptions occur under some circumstances,” said David Allison, “and we know with confidence some behavioral compensations occur under some circumstances. We don’t know how much compensation occurs, under which circumstances, and for whom.”

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10 Running Goals More Fulfilling Than Losing The Last 10 Pounds

When it comes to our weight, most women have heard, thought or used the dreaded phrase, “the last 10 pounds.” It usually refers to some arbitrary amount of weight that is keeping a woman from what she considers her ideal weight.

And while some women may truly have a certain amount of weight to lose for medical or health reasons, many run because they are plagued by those “last ten pounds” that they think would finally make them happy.

Truthfully, weight loss might bring temporary gratification, but it’s a slippery slope into feeling like you need to lose just five more pounds…or one more inch off your waist…or to fit into the next size down in your jeans.

The point is, running strictly for weight loss can be a never-ending, miserable experience, and running just because you think it might make you a certain size will suck the pleasure right out of it and eventually lead you to give up altogether. So while there’s certainly no shame in using running as a tool to reach or maintain a healthy weight, there are many more goals you can set that will bring you long-term satisfaction and real happiness.
Here are 10 goals that are more fulfilling than the last 10 pounds:

Running for strength
Instead of running to become a certain size, try shifting your focus to changing your body in a different, more positive way. Running can strengthen and tone you in ways other exercise can’t (any first-time runner will tell you they felt muscles they never knew they had). Making strength your goal will expand your workouts by incorporating hills and sprints and will make you feel incredibly proud of what your body can do.
Running for the “dream” goal

Most runners probably have a secret goal they dream of reaching one day. Maybe it’s running Boston, or a 50K, or a race in every state, or even trying a triathlon. Big goals like that can seem out of reach, and it’s easy to put them aside to focus on the same old local 10K every month that you know you can accomplish. But saying your dream goal out loud and making a plan to get there will add new fuel to your work outs and bring a different level of passion to your running. And when you eventually cross that dream finish line—and you will—how many pounds you lost along the way will be the last thing on your mind.

Running non-stop
When you first start running, you may find yourself having to alternate intervals of jogging and walking while you build up endurance. Setting the goal to run a full mile without stopping is so important for newbies; it will push you over the hump of wanting to give up early on, and the feeling of accomplishing this feat is one you’ll remember long into your running career.

Running for pure enjoyment
Sometimes running can become so engrained in our daily routines, we work out on autopilot just to check it off the to-do list. Learning to set aside one run per week to ditch whatever mileage or training plan you had scheduled for that day and just run wherever, as far or fast (or slow) as you want is a great way to center yourself and reconnect to running.

Running for charity
If you’ve run races before but never tried one benefitting a charity before, this is an all-around fantastic goal to set for yourself. Not only will you reap the physical benefits of training, you’ll help to raise money for a worthy cause you care about, which will make you feel pretty amazing on the inside, too.

Running a PR
Setting a goal to break your personal record is a fantastic way to stay motivated during training. Even more important, it will keep your mental game sharp, which can sometimes be the hardest part of running; having a specific number in your head will give you something to focus on during the more difficult workouts.

Running regularly
In our crazy-busy lives, it can be hard to make running a regular priority. Sometimes running happens five days a week, while other times workouts fall by the wayside and happen sporadically at best.

Try committing to a month of regular running; maybe that means three miles a day Monday-Friday, or maybe you challenge yourself to running any distance you want as long as you do it every single day that month. Whatever you choose, the experiment will likely become routine and make running a permanently regular part of your life.

Running to inspire
Once people know you’re a runner, it’s likely that non-runners will sometimes ask you for tips on getting started. While you can certainly pass along some training advice, offering to go for a run with a beginner can be extremely rewarding. It’s fun to go back to the basics and reflect on how far you’ve come, and passing along your passion for running during an easy couple miles with a new runner will feel way better than doing them by yourself.
Running with a buddy
Even if you prefer to run alone, it’s worth finding a fellow runner to work out with at least once. Not only can it be a pleasant change to have someone to chat and pass the time with, but you can learn a lot from another runner—a different way to pace yourself, a new trail, or even just a great website for discount running apparel.
Running a race
It may seem obvious, but whether it’s your first or your fiftieth, having a race on your schedule is always a solid goal to have. Nothing will keep you as motivated or accountable, and there’s nothing quite like the thrill of finishing a race and knowing your weeks or months of training were totally worth it.

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Exercise may cause physiological changes that help us conserve energy

The most intriguing theories about why exercise isn’t great for weight loss describe changes in how our bodies regulate energy after exercise.
Researchers have discovered a phenomenon called “metabolic compensation.”

“The more you stress your body, we think there are changes physiologically — compensatory mechanisms that change given the level of exercise you’re pushing yourself at,” said Loyola University exercise physiologist Lara Dugas. In other words, our bodies may actively fight our efforts to lose weight.

This effect has been well documented, though it may not be the same for everyone.

For one fascinating study, published in the journal Obesity Research in 1994, researchers subjected seven pairs of sedentary young identical twins to a 93-day period of intense exercise. For two hours a day, nearly every day, they’d hit a stationary bike.

The twins were also housed as in-patients in a research lab under 24-hour supervision and fed by watchful nutritionists who measured their every calorie to make sure their energy intake remained constant.

Despite going from being mostly sedentary to spending a couple of hours exercising almost every day, the participants only lost about 11 pounds on average, ranging from as little as 2 pounds to just over 17 pounds, almost all due to fat loss. The participants also burned 22 percent fewer calories through exercise than the researchers calculated prior to the study starting.

By way of explanation, the researchers wrote that either subjects’ basal metabolic rates slowed down or they were expending less energy outside of their two-hour daily exercise block.

Dugas called this phenomenon “part of a survival mechanism”: The body could be conserving energy to try to hang on to stored fat for future energy needs. Again, researchers don’t yet know why this happens, and how long the effects persist in people.

“We know with confidence that some metabolic adaptions occur under some circumstances,” said David Allison, “and we know with confidence some behavioral compensations occur under some circumstances. We don’t know how much compensation occurs, under which circumstances, and for whom.”

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Sonakshi Sinha Opens Up About Her Weight Loss Transformation…
..and has some advice for everyone.

Scrolling through the recent Instagram posts of Sonakshi Sinha, the actor looks to be leaner than ever before…isn’t it?!

In a recent interview to Bombay Times, Sonakshi revealed her secret, “I just stopped eating junk… When I started shooting for Noor, I stopped working out because of the hectic schedule. So, I decided to approach food in a different way.

I do gorge on my mom’s delicious food, but when it starts showing on the body, I stop.”
And what she has to say about the body shamers? “I block negative energy, I don’t assign importance to irrelevant opinions. I was bullied in school for being an overweight teenager, but

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Sonakshi definitely has some kick-ass advice for everyone battling with body shaming. You go, girl!

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Here’s Your Running For Weight Loss 5K
Training Plan

Know how to knock out two big goals with one stone? Run your first 5K! Losing a few extra pounds and toeing the line at your first road race are two popular goals that can be accomplished together in the first few months of 2016. With a little discipline, and this training plan, you too can call yourself a 5Ker and show up on race day a little lighter.

Running tops the list as the best calorie-burning aerobic activity. It gives the most bang for your buck compared to other aerobic pursuits. You’ll also see your energy levels increase and your muscles become stronger and more defined. More energy and added muscle equates to a nice metabolism boost, even when you are sitting on your butt.
8-Week 5K Training Plan

This eight-week plan assumes you are comfortable walking at least 30 minutes at a stretch. A foundation of two or more weeks of consistent walking, prior to starting, is recommended.

The training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day. If running longer stretches, like a full mile, scares you a bit, don’t worry!

The plan allows for as much walking as needed to let you personalize how you increase your endurance. So, lace up your kicks and set your sights on becoming a lean, mean 5K running machine.
*All run segments may be accomplished using a walk/run strategy.

Week 1
Monday: 1-mile W, 1-mile R*
Tuesday: Off or XT
Wednesday: 1-mile W, 1-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 2
Monday: 1-mile W, 1-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 3
Monday: 1/2-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 1 1/2-mile R
Saturday: 1/2-mile W, 2-mile R
Sunday: Off

Week 4
Monday: 1-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1 1/2-mile R
Saturday: 1-mile W, 2-mile R
Sunday: Off

Week 5
Monday: 1/2-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2-mile R
Saturday: 1/2-mile W, 2 1/2-mile R
Sunday: Off

Week 6
Monday: 1-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 2-mile R
Saturday: 3-mile R
Sunday: Off
Week 7
Monday: 1/2-mile W, 2 1/2-mile R*
Tuesday: Off or XT
Wednesday: 3-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2 1/2-mile R
Saturday: 3-mile R
Sunday: Off
Week 8
Monday: 3-mile R
Tuesday: Off or XT
Wednesday: 2-mile R
Thursday: Off
Friday: 1-mile R or off
Saturday: 5K RACE
Sunday: Wear your medal and t-shirt all day!

R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to be able to hold a conversation with your running buddy.

Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. Try this weekly strategy for the run segments if you can’t run non-stop.

Week 1: 1 min run + 2–4 min walk
Week 2: 2 min run + 2–4 min walk
Week 3: 3 min run + 1–3 min walk
Week 4: 4 min run + 1–3 min walk
Week 5: 6 min run + 1–2 min walk
Week 6: 8 min run + 1–2 min walk
Week 7: 10 min run + 1–2 min walk
Week 8: 10 min run + 1 min walk

W (walk): Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll.

Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.
XT (cross-train): Two days a week, you have the option of adding a cross-training activity into the mix. Find a low- or non-impact activity to engage in for 30–60 minutes at an easy to moderate effort. Examples include walking, cycling, swimming or hopping on the elliptical.

This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barreclass.

Off: One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.

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Exercise alone is almost useless for weight loss

The benefits of exercise are real. And stories about people who have lost a tremendous amount of weight by hitting the treadmill abound. But the bulk of the evidence tells a less impressive story.

Consider this review of exercise intervention studies, published in 2001: It found that after 20 weeks, weight loss was less than expected, and that “the amount of exercise energy expenditure had no correlation with weight loss in these longer studies.”

To explore the effects of more exercise on weight, researchers have followed everybody from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds at best, even under highly controlled scenarios where their diets were kept constant.

Other meta-analyses, which looked at a bunch of exercise studies, have come to similarly lackluster conclusions about exercise for losing weight. This Cochrane Review of all the best-available evidence on exercise for weight loss found that physical activity alone led to only modest reductions. Ditto for another review published in 1999.

University of Alabama obesity researcher David Allison sums up the research this way: Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.

We’ve long thought of weight loss in simple “calories in, calories out” terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
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Here’s why: Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” (aka a version that’s much easier to burn off), says researchers at WSU. Even crazier, the Harvard study, which looked at 20,000 women over the course of 13 years, determined that those who drank two glasses of wine daily were 70 percent less likely to be overweight. Whoa.

OK, so what’s the significance of night wine, you ask? Yet another study found that resveratrol also helps suppress your appetite, which means that after a glass or two of red, you’re much less likely to raid the fridge for a late-night snack. (We’re assuming you’ll also sleep like a baby.)
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