Lose weight by running
Excercise by Running always can help you lose weight, but not the way you think.
You can run in hot weather. You can run in cold weather. You can run in the snow. You can run in the rain. You can run with a friend. You can run alone. You can even run every day if you know how to recover and lose weight by running.
Here are the top 7 ways to lose weight by running
1. Always pay attention to your diet.
Running has a billion benefits – including weight loss – but running is no reason to ignore your diet, especially if you are trying to lose weight. You might find that you gain weight if you overdo your runs.
“Most people overestimate the calories they burn while running,” says Angela Rubin, USAT Level I triathlon coach and studio manager of the Precision Running Lab at Equinox in Boston. As a very general estimate, you can burn about 100 calories per mile. So if you run 2 or 3 miles, you burn about 200 to 300 calories – a solid workout.
The problem is that many people add a 400-calorie brownie or an extra slice of pizza to their diet because they “deserve” it. While we are all in favour of treating ourselves, the reality is that if you want to lose weight, you need to create a total calorie deficit.
“Losing weight is about creating a calorie imbalance where you burn slightly more calories than you consume, for example, 200 calories per day,” says O’Connor. While it’s perfectly normal to crave something sweet or carbohydrate-rich after a run, you need to keep your indulgences at bay if weight loss is your ultimate goal.
2. Push yourself, but do not think about it.
Yes, athletes are continually optimizing their training plans and race-day strategies, but you don’t have to go crazy if you’re starting out. “When it comes to weight loss, the key is to exercise and burn calories,” says O’Connor. “If you like sprints that burn more calories per minute, you’ve got it. But if you would prefer to run or jog more slowly, you just have to spend more time burning those calories.
However, a study by Medicine & Science in Sports & Exercise found that over a period of six years, runners lost more weight than walkers, possibly due to the afterburning effect. “Running at high intensity leads to afterburning. In this case, your body continues to burn calories when you stop running,”
3. Do not forget to train strength.
Cross-training is essential for several reasons: First of all, it makes you a stronger runner and reduces your risk of injury. “Running is only hard on your joints if you don’t have the muscles to support them,” says Rubin. Second, lifting also helps you lose weight. The more muscle mass you gain, the more fat and calories you will burn at rest,” she says. That’s right, and more muscle means more calories burned just sitting around.
4. Avoid processed foods if you want to lose weight by running
The ingredients in packaged goods and snacks are often loaded with trans fats, added sugar and added salt, which can make losing weight difficult.
5. Practice portion control
Pay attention to your portion sizes, especially after running, when you may be tempted to eat a little more because of all the calories you burned during the run. Have balanced 100 calorie snacks available at home so that you have healthy options and are not tempted to go overboard. Share meals when you eat – or eat half your meal and take the rest home with you.
6. Check the nutritional labels
Just because a particular food is very low in fat does not mean that it is not high in other things like carbohydrates and sugar. Sometimes sugar is added to compensate for the loss of taste of the fat. Foods like salad dressings, marinades, mayonnaise and sauces often contain hidden fat and many calories.
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Strive for satisfaction: Instead of eating until you are full, learn to recognize when you feel satisfied. This prevents you from eating calories that you don’t need.
7. Slow down when you eat if you want to lose weight by running
If you focus on your food and enjoy the taste and texture, you can eat more slowly and enjoy what you eat. Always Make a conscious effort to take smaller bites when eating and always remember to chew them thoroughly to feel satisfied more quickly.
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