No, running does not make you lose weight! This is in essence the message that emerges from Burn, the new book (in English) by American researcher Herman Pontzer, professor at Duke University in the US state of North Carolina.
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Indeed, Herman Pontzer studied for years the Hazda tribe in Tanzania, which makes a living from hunting and gathering. Their lifestyle requires adult men to run an average of 14 km per day.
However, the analysis of their urine shows that these men spend a quantity of energy very similar to that of men in sedentary societies.
Also according to this study, this is explained by the fact that running long distances expends an amount of energy that would be used by the body anyway if we remained sedentary.
At rest, the body uses this energy for “invisible” activities, such as temperature regulation, or even the functioning of the immune system.
A practice that remains good for health
Nevertheless, the researcher recalls that running remains beneficial for health: “If running or playing sports does not really make you lose weight, it allows you to maintain good health and prevent many diseases … then we do not ‘do not deprive! “
Running helps prevent blood pressure problems and has many mental health benefits.
If you only run to lose weight, it might be better to play on other levers, such as eating habits.
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Meals: the nutritionist’s advice
Better to “eat well in the morning and at lunch” and “eat light at night” while keeping in mind to limit fat and sugar, reminds the doctor Laurence Plumey, nutritionist doctor and founder of EPM Nutrition, which gives us an example of a typical day.
Breakfast : take a little bread (lightly buttered) or cereals (not very sweet), a plain dairy product (or with a teaspoon of jam or a hint of honey) and a piece of fruit or fruit juice, accompanied of course by tea or of coffee.
Lunch : make a complete meal with a main course of meat, fish or eggs accompanied by vegetables (fibers, vitamins) and starches (because they are satiating), a little bread with cheese or a natural dairy product and a seasonal fruit. What not to have cravings in the afternoon.
To taste : possibly a fruit and a few almonds are enough
Having dinner : a soup or a nice mixed salad, a little bread, a natural dairy product and a piece of fruit. In the evening, avoid dishes in sauce, wine-bread-cheese-cold meats and sweet desserts.
Without forgetting to drink between 1 and 1.5 liters of water.
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