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how do i loose weight running

How will running help me lose weight?

Weightloss For Runners


With all the diets and pills we are bombarded with, losing weight seems so complex and expensive these days. But is it really so difficult to lose weight? The truth is you don’t need restrictive diets and dubious pills for losing weight. If your calorie intake is lesser than what you burn, you will lose weight.

Running is considered to be the best cardiovascular exercise. One of the benefits of running is that it helps us burn a lot of calories. Thus the combination of running and a balanced diet is a sure-fire way to lose weight.


Why choose running to lose weight?

Running is a great workout; it is not only fun and convenient but also does not burn a hole in your pocket. No matter where you are, you can just grab your running shoes and go for a run. It is a very effective weight loss method because you can get a run in at any time no matter how much packed your schedule is. Working late at office? Take a 15 minutes break to run around the block. Not only it clears up your mind, you burn some calories too and rev up your metabolism.
For effective weight loss, you need to follow a running plan. But even if you are too busy, you can sneak in 15 minutes of run a few times in the day. This will increase your calorie consumption and over time you will lose significant weight.


weight loss for runners


How to maximize your weight loss while running?

Sure you can lose weight by running, but to maximize the weight loss you need to take care of a few factors.

If you are running for weight loss for a certain period of time, you will notice and increase in your appetite. But if you don’t eat nutritious food and go for junk food, you can defeat the whole purpose. You need fuel for your body, but you should not go over the required calorie limit.

A great way to burn more calories by running is HIIT or High Intensity Interval Training. As per this technique, you are required to alternate short period of high intensity running with longer periods of running at a slower pace. This technique burns more calories than a normal run.

Apart from that, HIIT stimulates growth hormones that facilitate weight loss. This technique also controls the appetite as opposed to the other methods of running.


Fringe benefits of running

With regular running you will develop lean muscles over time. It’s a known fact that muscles require more energy than fat, so naturally you burn more calories.

If you maintain a balance diet (don’t overeat or under eat), you can surely lose weight by running. Now that we know the tremendous benefits of running for weight loss, I hope you are ready to shed those extra pounds!


How much weight I can lose?

This is the question most beginners ask when they start running for weight loss. There is no exact answer for this because how much weight you lose while running depends on a lot of factors like your age, current weight and your metabolism. On an average, a person needs to burn 3500 calories to lose one pound. Depending on individual weight, a person can burn around 100-150 calories from a one mile run. If you do the math, you need to run around 30-35 miles to lose a pound.
Of course this is not an accurate figure and varies from person to person. But with this average figure in mind you can set your weight loss goals. If your weight loss goal is 1 pound per week, you can create a running schedule for a week that allows you to run 30 miles.

For beginners it is very important to start slow. No matter how much weight you want to lose, you should take it very slow in the beginning to prevent injuries and burn outs. Most people can finish a mile in around 12 minutes. This amounts to 500-600 calories per hour. You should aim for that in the beginning. Once you are in the groove, you can increase your speed and can aim for an 8 minute mile run that will aid in more weight loss.

Take care of your diet

Once you start running, your appetite will increase. It’s important to make the right food choices and not overeat. Make sure to eat foods that provide you all the nutrients and just enough calories to fuel your body and still create calories deficit for weight loss.

Take care of these factors, stick with your plan and you are definitely going to lose weight by running and reach your goal weight!