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Does Running Help You Lose Weight?
Does running help you lose weight? Certainly! Losing weight is a matter of losing more calories than you consume. You need to burn 3,500 more than you consume to lose 1 pound. So if you set a weight loss goal of 1 pound per week then you would need to eliminate 500 calories per day.
One question I get asked a lot is, “Is running the best way to lose weight?” Running is an excellent way to burn LOTS of calories. Typically, runners burn around 100 calories per mile. This means that if you set your weight loss goal at 1 pound per week you would need to run 5 miles per day to achieve it. Read the following tips to learn how you can maximize your results.
Start Out Slowly
This is a bit intense, especially if you’ve never run before in your life. My advice is to start out slowly and work your way up. And, as always, talk to your doctor before you start any new workout plan.
Side note here: I get a lot of emails asking me “does running burn belly fat?” It certainly does. Not only does running strengthen your cardiovascular system but it also helps you MELT fat off of your most stubborn areas. So if you do crunches or sit ups your abs may be hidden beneath a layer of fat. Running will help expose them.
If you have never really been active before you may want to start by walking or jogging one mile at a slow to moderate pace. You may want to alternate between jogging and running until you are able to jog continuously.
Another question I get asked is, “Should i run everyday to lose weight?” This really depends on your level of fitness. When you are first starting out you want to run only 2 to 4 times per week. Do NOT start out running every day. Your body needs time to recuperate and recover in between outings. This will ensure that you avoid any potential injuries.
Every week try and make changes. As you become stronger and more adjusted to the running try increasing your speed and distance. When you make changes like this you keep your body from plateauing which means your body will not become accustomed to the same workout which can result in a weight loss stall. Also, it keeps you from getting bored.
Setting Goals And Even Faster Results
Will running get rid of stomach fat? It sure will. But to accomplish this you need to set goals and use positive visualization. This will help you achieve the results you want to achieve. Write it down. When you have a tangible goal it’s easier to achieve. And don’t make it a goal that’s too hard to reach. Don’t say you want to lose 100 pounds in 1 month. Keep it simple. Start out with a half -pound per week and then when you hit that goal move on to 1 pound per week. This will allow you to achieve your goals more easily and when you hit your goals it will provide all the motivation you need to move to the next goal. If you set your goals too high you may become frustrated that you aren’t reaching them and give up.
Make sure that you warm up and stretch for 5 to 10 minutes before you start running. This will help you avoid any injuries. And always stay hydrated. Drink plenty of fluids (preferably water) before you start running, while you run, and after you’re finished.
Diet For Runners Who Want To Lose Weight
If you want to see faster results incorporate a low calorie diet. An easy way to get rid of 500 calories per day, in addition to running, is to eliminate some foods that provide you with empty calories. Get rid of sugary drinks to start. One can of pop has 150 calories. If you eliminate 2 a day you’ll get rid of 300 calories! Also try to eat 5 to 6 small meals a day instead of 3 big ones. This will keep your metabolism up and allow your body to burn more of the energy you consume instead of storing it as fat. Eat a diet of vegetables, fish, lean meats, nuts, and whole-grains. Stay away from pre-packaged foods. Try to make your meals from scratch with fresh ingredients. An easy way to do this is to learn how to cook. For example, learn how to make southern-Italian foods (the mediterranean diet is a SUPER healthy diet). They are super-easy to prepare, are very good for you, and are delicious.