Many people start running to lose weight, and it’s a smart strategy – it burns more calories per hour than just about any other type of cardio. For every mile you log, you burn about 100 calories, which means it probably takes you around 10 minutes to run off 100 calories – a rate that leaves most other forms of exercise in the dust.
It’s reasonable to assume that running would lead to weight loss.
However, some runners find that they don’t lose weight, some even gain weight, or they lose a few pounds and then hit a plateau. running to help you lose weight, here’s a quick overview of the four most common reasons many runners do not lose weight from running. here are 9 Tips for Running to Lose Weight.
1. Running to Lose Weight Consider The Calories
Even if you run every single day, if you aren’t burning more calories than you’re consuming, you’re not going to see a difference on the scale.
A good way to combat this problem is to figure out how many calories you need each day, then figure out how you can create a deficit of 3,500 calories, which is equal to one pound.
If you can eliminate 3,500 calories per week through a combination of diet and exercise, then you will lose about a pound per week.
Calculate how many calories you can take in each day in relation to how many you burn, then download a calorie counting app on your phone or tablet to help you stay on track.
Some running forums out there boast that if you start Running to Lose Weight, you can lose weight without dieting.
This could be true if you are able to maintain the same caloric intake every day.
Essentially, there are three ways to lose weight:
- Eat Less, Burn the Same
- Eat the Same, Burn More
- The Quickest Way – Eat Less, Burn More
2.Running Speeds Up The Metabolism
While this isn’t true for every runner, most of the time being on a regular running schedule will hike up your metabolism, making you feel more hungry all the time.
Some people assume that if you are running nearly every day, you have the freedom to eat whatever you want because you will just burn it off later.
This is not usually the case, and definitely not the case if you want to use running as a way to supplement trim some lbs.
Try spreading out your calories throughout the day into 5 or 6 small meals so you don’t get too hungry and overeat
3.You are Building Muscle, Which Weighs More Than Fat.
Another explanation that may lead you to believe you aren’t losing weight, is that you’re building more muscle mass, which is denser than fat.
So while you may not be losing weight, your body fat percentage has decreased and you’re more toned.
Try to pay attention to how you’re feeling overall, and use measurements other than weight, such as inches lost, to mark your progress.
4.Make a Schedule – Create A Routine
Running schedules are important because they allow you to increase your distance and intensity gradually so that you don’t hurt yourself and you can shed pounds over time.
They also remind you of exactly what you need to do each day, to help you stay on track and motivated.
If you simply want to Running to Lose Weight, we have created several different training plans for runners – one of which may fit your needs, below is a quick overview of who the plan is for.
Whether it’s getting into shape, relieving stress, or achieving a goal our Training Plans are perfect for you!
- Walkers Training Plan
- Novice Training Plan (perfect for beginners)
- Intermediate Training Plan (designed to help improve your time)
- Advanced Training Plan
This one is pretty obvious, but it’s also the most effective. The more miles you run, the more calories you burn.
Your mileage should increase gradually (which is why the schedule is important), no more than 10% per week.
Using running to supplement your weight loss will require a bit of patience, you can’t go out one week one and run 80 miles.
Start small, around 8-10 miles per week, and gradually increase.
Set a goal of what number you want to eventually reach to.
You’ll lose more weight over time as you increase the miles.
One good way to make sure you lose weight over time is to keep your weekly caloric intake the same.
Say you consume about 7,000 calories per week if you remain at that amount every single week, then the pounds will come off in higher and higher amounts as the weeks go by.
6.Change the Way you Think About Running.
Too often, runners celebrate the completion of workouts by eating low-quality foods, heading out for a celebratory round of drinks, or otherwise treating themselves to things that probably contain more calories than were burned in the workout.
They look at running as a chore, and food as a reward. ”
My advice is to reverse these roles, and to think about food as necessary fuel and running as a reward.
– JEREMY N
The mindset that you bring to your exercise program is important.
Even though your goal might be to lose weight, one of your top priorities should be to learn to enjoy running.
You will only benefit from running if you keep doing it, and you will likely only keep doing it if you enjoy it.
If you can adopt running as an enjoyable task in your life, then you are much more likely to maintain your weight after you have met your weight loss goal.
7.Don’t Run on Empty.
Studies have shown that running before you eat can actually help you burn more fat.
I know It sounds counterintuitive.
Though it’s not scientifically proven, many runners feel that running on empty helps them avoid cramps and side stitches as well.
However, this isn’t true for everybody.
Experiment and listen to your body, and run on whatever makes you feel best. I personally like to run before I eat, although
I never skip my morning coffee (which is ok, because some research supports that a cup of coffee might lead to greater fat loss as it stimulates your metabolism).
I wouldn’t recommend running on empty for a long run, or if you haven’t eaten all day, but if you are a morning runner you should give it a shot.
Research also shows that if you eat within a 30-minute period after your workout, your body is more apt to nutrient absorption than normal.
8.Drink More Water, Skip the Sports Drinks.
Sports drinks are often very overrated.
While they do replenish electrolytes that are lost during exercise, there are numerous food choices out there that serve the same function, without 25+ grams of sugar.
Opt for water before and after your workout.
Drinking water is linked to basically every health goal out there, and losing weight is among the most common.
Drinking water helps your body work more efficiently to burn more calories, and studies have shown that gulping down about 16oz. of water before a meal can help you consume less calories as it helps you feel full faster.
9.Get More Sleep.
Just like water, getting adequate sleep is linked to better all-around fitness and wellness in just about every category, but many don’t realize that it can have a direct effect on your running and weight loss strategies.
The better your hormone balance, the better your weight management.”
We hope these tips help you and give you guidance if you decide to start running to lose weight.
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