weight loss tips
Hey, you. Feeling a bit dejected on your weight loss journey—or perhaps journeys? Maybe you started putting the effort in but stopped,
discouraged by the lack of results, only to pick it back up and repeat the same cycle over.
Maybe the time and commitment got the better of you (understandable), or maybe this is the first time you’ve decided you’re ready for a life change.
However you got here, we’re about to drop some knowledge and give you the lowdown on the best way to lean down: running.
Before you start rolling your eyes in exasperation, take a deep breath and relax.
We know what a daunting challenge running for weight loss may seem, but this guide is tailor-made for beginners.
It’s not as scary or impossible as you might think. Our running plan for weight loss is approachable, easy to follow, and guaranteed to give you the results you’re after—if you’re willing to commit.
We’re going to teach you the science of running and weight loss, the overall benefits it has for your health, and how you can reap those juicy benefits—all while shedding pounds along the way.
So, let’s check that self-depreciation at the door and get started. Use our full guide to get started on your weight loss journey, or jump to a specific section by clicking below:
Does Running Help You Lose Weight?
What Science has to Say
How to Lose Weight Running
Running Schedule for Weight Loss
Running Weight Loss Tip
DOES RUNNING HELP YOU LOSE WEIGHT?
WHAT SCIENCE HAS TO SAY
The breakdown is simple: to lose weight, you need to sustain a calorie deficit diet.
You might be squirming at the “D” word, and it’s understandable—healthy dieting is where most people struggle in their quest to lose weight.
We’ll return to that subject later because, no doubt, which foods you’re consuming will definitely impact your results.
For now, let’s focus on how running for weight loss can also help you sustain a calorie deficit—and could potentially allow you to eat more food, so you can lose pounds without feeling like you’re starving yourself.
Now that’s an idea that should make your stomach smile.
You need to burn more than you consume, so you’ll need to calculate a few numbers when running for weight loss.
Researchers say that in order to lose a pound per week, you need to maintain a 3,500 calorie deficit.
CAN YOU LOSE BELLY FAT BY RUNNING?
In short, yes.
Out with the, “I’m too out of form to run, too dog-tired, too (insert your own excuse here) … I’ll simply target my abs instead”.
Sorry, that’s not however it works. You won’t lose fat from your abdomen by simply lying on the bottom and doing crunches all day.
To tone your tummy, you wish to cut back your overall BMI (or body mass index, a activity of your body fat supported your height and weight), and running for weight loss is that the best thanks to do thus.
Not sold? Trust the Lawrence Berkeley National Laboratory instead, World Health
BEST style of RUNNING FOR WEIGHT LOSS
If you’re learning the way to run to turn, you’re most likely not awake to the various
Base run: These square measure short to moderate-length runs done at a natural pace and not meant to be to a fault difficult.
Example: five miles at your natural pace.
Progression run: This physical exercise is intended to begin at your natural pace and finish a small amount quicker.
Example: five miles at your natural pace, one mile at a quicker pace.
Long run: As you push your running set up for weight loss, you’ll eventually increase your distance as you improve your endurance. it’d be tough initially to press farther and farther,
Example: ten miles at your natural pace.
Intervals: These workouts contain bursts of high-intensity sprints separated by segments of lower cardiopulmonary exercise or walking.
Example: five sets of 100-meter sprints followed by 20-minute jogs.
Tempo run: This isn’t a perfect physical exer
Example: three miles of running at the quickest property pace.
However, there’s abundant to be aforesaid concerning functioning on increasing your speed.
The quicker you run, the additional calories you burn. The proof is within the pudding: whereas a 155-pound person burns 298 calories throughout a 30-minute run at five mph,
an equivalent person might burn 372 calories throughout a 30-minute run at six mph.