Can you lose weight just by running? Millions believe they can. We know running for weight loss is a challenge. Some may feel discouraged by the lack of results of their weight loss journey. That’s not going to be your story so take a deep breath and relax.
If you started and quit, pick it back up again and this time, really commit to the lifestyle change. I mean, if you’re ready for a healthier life that is.
One of the first things you should do is instead of tracking your calories, take advantage of running apps that can do the work for you. Install a good running for weight loss app. Check out the overall benefits running has for your health. A good running plan for weight loss will help you to lose that baby fat around the middle.
How to Lose Weight Running
It’s clear running and weight loss go hand in hand. However, we’ll need to start slow. Let’s start with the ‘pace your running for beginners weight loss program.’ One of the joys of running is the equipment you’ll need.
Above all, you’ll need determination, drive, sports bra, and a solid pair of running shoes that can withstand the impact of intense workouts. The most common question people ask is ‘How much should I run a day to lose weight?’ Well, the answer depends on how fast do you want to shed pounds.
We suggest you start with a 6-week running plan to lose weight. When you’re just starting out on your running plan for weight loss, try this:
- Monday—20-minute walk
- Tuesday—either rest today or you can do light cardio for roughly 20 minutes
- Wednesday—extend your walk to equal 25 minutes
- Thursday—rest day or cardio (non-impact) for 20 minutes
- Friday—walk/run (walk 4:00 minutes/run 1:00)
- Saturday— put a cap on it or perform 20 minutes of non-impact cardio
- Sunday—Don’t even think about running or doing any form of exercising
Morning Runs Help You Lose Weight
You might have heard about people getting up early and heading out the door for a morning run. Some of us are not morning people, however, there are good reasons for these early morning activities.
For starters, it gets your blood flowing and boosts your metabolism. Because you’re making moves in the mornings, it increases your BMR or creates the “after-burn effect.” What does this mean? Well, in short, it means you’re still burning fat even while you’re doing absolutely nothing! That’s great but does running burn fat in the stomach?
Can You Lose Belly Fat by Running?
You sure can! Running for weight loss, you will reduce your body mass index or BMI as you tone your abs. According to the Lawrence Berkeley National Laboratory, runners are leaner and lighter because they endured this type of exercise.
The experts agree running is a terrific way to tighten and tone your lower body. It helps to melt away the fat while building muscle. The shape of your buttocks will change while you’re losing weight like your breast size or waistline measurements.
Best Type of Running to Lose Weight
Make fitness a priority and try adding new exercises to your routine. If you’re learning how to run to lose weight, you’re probably not aware of the many different types of running workouts. Let’s take a look at which ones you should be doing.
- Done at a natural pace the base runs are short to moderate-length and are not supposed to be too challenging.
- The progression run is designed to start at a natural stride and end at a faster pace. For example, run 3 miles naturally and then pick up speed the last mile.
- Interval workouts are bursts of high-intensity sprints followed by low-intensity walks or jogs.
- The tempo run isn’t for beginners, however, it helps to increase your speed. You’ll burn more calories the quicker you run.
Still, running for weight loss is a little more complicated than trekking the jogger’s trail and hoping the pounds magically melt away. There’s a plan involved.
What’s in Your Diet?
A bite to eat post-run is essential to running for weight loss. Make sure your snack has plenty of protein and carbs. Be careful that it doesn’t go over the suggested 150 calories.
“Weight loss is about creating a caloric imbalance, where you’re using slightly more calories than you’re consuming,” says Daniel O’Connor, Ph. D., a health professor at the University of Houston. If you want to lose a pound a week, you’ll need to cut 500 calories each day from your meal plan.
When it comes to fitness for weight loss, be more concerned with burning calories. O’Connor says, “If you like sprints, which have a higher rate of calories burned per minute, then have at it; but if you prefer walking or slower jogging, you’ll just need to spend more time to burn those calories.” Makes sense to me.
Cross-training makes runners stronger. It also reduces the risk of injury. Running is hard on the joints, therefore you need muscles to support them. The more lean muscle mass you have, the more calories you’ll burn while resting.
Health Benefits of Running
You’ll in all likelihood develop a craving for running for weight loss. You will run to explore, just to observe nature’s landscape, and even run to escape. Running releases so much more than endorphins and sweat.
You’ll feel better mentally, boost your confidence, self-esteem, and pride. Now, when a guy calls you sexy, you’ll know it’s true in your heart of hearts. With that said, here are a few more health benefits you should know about running for weight loss:
- Improves your quality of sleep
- Have better lung capacity
- Increases bone strength
- Builds the immune system
- Lowers blood pressure
When you take control of your health, you’ll be more likely to stick with a lifestyle change. The goal is eating healthy and exercising but not for a few weeks. Go beyond your desired weight, and take advantage of the amazing mental and physical health benefits of running for weight loss. Then, hopefully, you won’t slip back into your old habits. Good luck!