How to Lose Weight by Running?

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The impetus behind running for most people is to lose weight and maintain a well-toned body.

Running is by far the most vigorous exercise out there and thus becomes an effective means to burn off calories. You can lose close to 100 calories per mile while running.

So if you are asking, will running make you lose weight? The answer would a big resounding yes, but you must follow certain techniques for it to be really effective.

Techniques for running to lose weight

Here are a few essential techniques that you can employ to make your running effective.

1. Burn enough calories

Remember that you will only lose weight while running if you burn more calories than you consume.

To lose one pound it is estimated that you will need to burn close to 3600 calories and on an average you tend to lose 100 calories per mile on a nominal pace of 4 to 5 mile per hour.

In order to maintain a toned body it is estimated that you should burn off 30% of your calorie intake through physical exercise or other life functions.

2. Stay consistent with your running

Run regularly if you want lose weight and maintain it that way. You will end up losing a few pounds through a week of rigorous running but it is just as easy to gain back the lost weight if you slack for the next week.

If you find it difficult to run each day, try running at 3 to 4 times a week.

3. Don’t let your body settle to a routine

As your body starts adapting to your running routine, it will shed weight much more slowly. If you want to increase the rate of weight lose you must up the ante and challenge your body further.

Try the following tips.

  1. Increase the number of miles you run per day.
  2. Increase the speed of your running.
  3. Double your speed for short bursts every now and then.

This way your body can never settle into a comfortable regime and thus will feel constantly challenged.

Nutritional requirements for runners (who want to lose weight)

Here are a few tips on how to eat right in order to burn maximum calories:

1. Small portions of high calorie food

Eat small potions of high calorie foods and incorporate un-saturated fats in your diet. You chief source of carbohydrates should be whole grains, fresh fruits and vegetables.

2. Avoid over-compensating the calories

Don’t over-compensate by eating up foods, and drinking beverages, that provide much more calories than lost through running. This way you will not be able to lose weight fast enough. There are runners who have gained weight because of this mistake in their nutrition intake.

3. Maintain a calorie log

Keep a log of foods that you eat and get an approximation on the number of calories you consume per day vs the calories that are burnt out through the running

Make running a priority

If you are thinking of losing weight by running, and maintaining a toned body forever, then consistency is the key. Discipline brings success to any activity, it is the same with running. Don’t let excuses get in your way at any time.

Consider using the following tips to stay on the running regime on daily basis.

1. Run in the morning

Make it a habit to run in the morning as compared to any other time of the day. There are no excuses for not hitting the road for 30 minutes first thing in the morning whereas you can come up with several excuses to avoid your workouts in the evening.

2. Sleep well

Get ample sleep so you won’t get groggy the next day, if you don’t sleep well you are more likely to skip the morning run.

3. Keep your jogging gear near your bed

Sleep with your tracks on or set them near your bed so you can dress up as soon as you get up. Many runners tend to sleep with their jogging clothes on so they can just put on their shoes and hit the road in the morning.

4. Find running partners

It is more fun to run/jog with a few friends than to do it alone. Moreover you can form a motivational group, waking up any slacker who feels the need to over-sleep.

If you follow these simple tips and keep the above mentioned techniques in mind, you will be well on your way to losing weight in a healthy way by running.

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  • Stella

    I think these are great tips but Manz question shows that one cannot generalize these things. I always run in the evening to loosen up after a stressful day and because I absolutely hate running in the morning. That doesn’t mean I ever skip a run or run less though.

    Also, while working out with a group might be a good motivation for some, it can also hold you back and give you an excuse to do less. Personally, I prefer to be alone during my runs.

    So I’d say that you should find out what works best for you!

  • Manz

    Also wanted to ask you if we can jog/run at night, since i work till 12:30 AM.