As a group fitness instructor and personal trainer for over ten years, one of the questions I’ve received most frequently, especially from women is: “Is running the best way to lose weight?
First, some people who wish to lose weight may have a Body Mass Index (BMI) at the outset that is too high (i.e. Another factor which is often ignored by people when asking questions about weight loss is—not only what is the most effective modality to lose weight, but which modality most appeals to you? Of course, one can cultivate a love of running and as a runner I certainly I would not discourage those who are in the slightly overweight to try it, slowly at first.
If you combine running with a healthy diet including less saturated fat and fewer calories, you'll notice results even faster. So you want to shave a few inches off your waistline and are thinking about taking up running as a way to achieve some weight-loss goals -- great! Your body uses most of the calories you take in every day in order to function -- you know, breathing, circulating blood, blinking, walking, talking and so on.
Understanding the most effective ways to run for weight loss before you start will help you avoid common mistakes—and get you the results you want. There is a widely held belief that exercise—including running—is not an effective tool for weight loss. If exercise is so ineffective for weight loss, as the scientists say, then why do almost all of those who are most successful at weight loss exercise?
There’s another benefit to combining diet changes with exercise when you’re trying to lose weight. Many kinds of exercise can be effective for weight loss, but running is among the most effective. No matter which form of exercise you choose, it’s important to ease into your new exercise program. Walking is less stressful than running to the bones, muscles and joints of the lower extremities, yet it’s stressful enough to stimulate adaptations that make these areas stronger and more resilient. Your early workouts may consist entirely of walking or a mix of walking and running, depending on how ready your body is for running.
The problem is that running, like other forms of exercise, makes it difficult to eat less due to increasing appetite—something known as the compensation effect. High-quality foods are less energy dense and more satiating than low-quality foods, so they fill you up with fewer calories.
When you start your running program, make a simultaneous effort to eat fewer foods from the right-hand column and more from the left-hand column—especially from the top of this column. While it’s important to progress slowly, you can continue to progress with your running until you are doing as much as you can with the time, energy and motivation you have.
These additional increases in running will likely stimulate additional increases in appetite and eating.
The best way to avoid this type of self-sabotage is to view your runs themselves as rewards rather than as chores to be gotten through and rewarded. For this reason, you should do whatever you need to do to enhance your enjoyment of running. You started running months back, yet every time you visit the scale, you’re disappointed by the results.
Burning a lot of calories can cause a famished feeling afterward, but you need to fuel wisely.
If you discovered a great three-mile loop within your neighborhood, running it for some weeks can help running turn into a habit. Running is one of the best methods to tone your lower entire body because it helps diminish body fat while building muscle. Is it better than the elliptical or cycling or the stair master?” While running does of course lead to weightloss when combined with improved nutritional habits, the answer is not simply a yes or no. While running burns approximately 100 calories a mile and is thus very efficient, if you absolutely hate running and it is a chore that you know you will eventually get sick of and abandon entirely, then it is not the “best” way to lose weight! We’re on a mission to make your journey to a healthier life easier, more fun, and delicious. Over 65 million users worldwide use our free nutrition and activity tracking tools to build healthy habits, make healthy choices and support each other’s journeys.
About us Use of this site constitutes acceptance of the Terms of use, Cookie policy, and Privacy policy of eHow. You don't need any special equipment, training or gadgets, and you can do it just about anywhere and at any time. Any extra calories get stored in your body as fat (your body's way to save that energy for another day).
To put it simply, running helps you burn more calories, and burning more calories leads to weight loss.
Countless women and men have shed excess pounds and kept them off with the aid of this simple form of exercise.
This belief comes from studies showing that overweight women and men fail to lose much weight when given a structured exercise program to follow. However, in the real world, the vast majority of people who lose significant amounts of weight and keep it off are exercisers.


The answer appears to be that while exercise is not as effective as dietary changes in stimulating initial weight loss, it is wonderfully effective in preventing weight regain. But studies involving NWCR members and others have demonstrated that exercisers are much less likely to yo-yo. When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat. In a 2012 study, Paul Williams of the Lawrence Berkeley National Laboratory found that runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise.
Increase the challenge level of your workouts gradually to lower injury risk and get the best results.
As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs.
But if you increase your running volume too quickly, you are likely to become injured or overtired. This is the primary reason that exercise often fails to meet people’s expectations for weight loss. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on your weight loss. If you are highly motivated, consider aiming for a long-term goal of building up to 60 minutes of running per day, six days per week.
But if you’re already running as much as you can or wish, and you’ve already improved your diet quality and you’re still not losing weight as fast as you would like, there’s something else you can try: decrease the size of your meals by about one-fifth. In fact, whatever your weight-loss goal may be, your number-one goal should be to enjoy running—or learn to enjoy it. Studies have shown that when people manipulate their workouts in ways that make them more fun, they are more likely to stick with their programs. It needs to be planned meticulously and supplemented with the proper diet plan & healthy lifestyle in order to reap the maximum results out of it. Choose unhealthy foods as your recovery food and not just are you overdoing it around the calorie front, you’ll be starving again in the next hour. Doing one 45-minute operate or a couple 20-minute operates a week won’t burn sufficient calories to lose weight.
As a trainer, I would take several things into account before deciding to make running a part of my client’s regimen. You want to find a range of activities that will keep you motivated and coming back without dread.
Exercising at the proper intensity and duration in almost any format will yield positive results, if it is combined with solid nutrition. Run sprints to lose weight with help from a certified personal trainer in this free video clip. Combined with a healthy diet, it can be really effective at helping you shed pounds, especially if you're not usually one for physical activity. When you eat, in addition to taking in essential vitamins and nutrients, you're also taking in calories and providing your body with energy. But just how many calories does running burn, and how do you get started running to lose weight? The National Weight Control Registry (NWCR) researched a population whose members have all lost at least 30 pounds and kept the weight off at least one year.
So unless you are interested only in temporary weight loss, you should change your diet and exercise.
The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike, or whatever else.
So limit your running to every other day for at least the first several weeks of your program.
Here are lists of high-quality and low-quality foods, given in rough descending order of quality.
A 150-pound person who runs 10-minute miles will burn more than 4,000 calories per week on this schedule. Research tells us that the average person eats roughly three extra calories for every 10 calories she or he burns through exercise. Research by Brian Wansink of Cornell University has shown that people can eat about 20 percent less at meals without noticing the difference in terms of satiety.
Too often, runners celebrate the completion of workouts by eating low-quality treats such as cookies and potato chips.
That’s because you will only benefit from running if you keep doing it, and you will only keep doing it if you enjoy it.
While running does burn mega calories, here are some factors you may not be seeing the particular weight-loss results you’re right after. Even though a postrun snack is important, make sure it’s packed with proteins and filling carbs and exceed 150 calories. In order to drop a pound a week, you will need to cut 500 calories every day, through a combination of diet and exercise. A 150-pound woman will burn 495 calories running for forty-five minutes at a 10-minute-per-mile pace.


Your muscles will quickly adjust to the demands you’re putting on them, which is a surefire method to hit a weight-loss level.
This means that although your weight may not decrease (and might even increase a little), other entire body measurements will change, such as waistline circumference, bra size, or maybe the shape of your tush. I ask my clients who have weight loss goals to tell me what form of exercise they most enjoy doing, and encourage them to spend the majority of their workout time doing just that, but to add longer sessions or more intensity. Likewise, to lose 1 pound (.45 kg) of fat, you'll have to burn 3,500 calories more than you typically use.
Ninety percent of these individuals report exercising regularly, and the average member burns more than 2,600 calories a week in workouts.
As a high-impact activity, running causes more overuse injuries than other forms of cardio exercise.
If you wish to exercise more frequently, do walks or non-impact workouts, such as cycling, between run days. To practice it, simply avoid increasing your total running distance or time by more than 10 percent from one week to the next. Running will help you maintain a calorie deficit by increasing the number of calories you burn. That’s because in our society we have been trained to eat beyond our natural satiety level. In case you exercised before a meal, have a sensibly portioned plate, and do not go overboard as a way to reward your time and efforts. Avoid this issue by combining up your running workouts: consist of speed intervals, hills, lengthy runs, and short operates, and run on different areas and in new places to maintain your muscles guessing and constantly strengthening. For example, if you are going to the gym four times a week, to spend two of these in a spin class, one on the elliptical, the last day in a group cardio class. One can find the same calorie per hour burned ration with other forms of cardiovascular activity without running. What this means for you is that the more calories you take in, the more energy you need to expend to get rid of them (to keep them from turning into fat). Ironically, the risk of injury is greatest for heavier men and women who are likely to run specifically for weight loss. You can increase your calorie deficit and your rate of weight loss—at least in theory—by eating less also. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.
Just be sure to do this only after you have allowed your food intake to adjust to your increased amount of running. If you still find if you’re utterly famished after a workout, it probably means you have to fuel up before you workout, so enjoy one of these pre-workout snacks before heading out for any run. It’s best to monitor your workout just to make sure, using a heart rate monitor or even one of these cheap running applications on your phone. Even though the scale’s not budging, you might be able to fit into all those skinny jeans you had your own eye on. As you approach a non-obese BMI, you can gradually include runs of 2-3 miles, and build up from there.
In a future post, I’ll write about how you can use any other exercise modality to achieve the same calorie burn that running provides through monitoring your heartrate. As mentioned previously, it’s also important not to create running your sole supply of exercise. Drinking enough water has another advantage to the body as it remains full and you will crave less for food thus aiding your weight loss process. Include other forms associated with cardio as well as strength training given that muscle mass burns more calorie consumption and speeds up your metabolic process.
FoodDo not take any tea or coffee before you start your run while carry few carbohydrate along you like a banana or fruits chew or sports carbohydrate drink.When you complete your run then take a bananas or any wholegrain carbohydrate within a span of 15 minutes of completing your run. This will increase enzyme sensitivity in your body to absorb carbohydrates and refuel your muscles ready for next time.Within 2 hours of finishing your run eat a normal meal containing a variety of complex carbohydrates and protein. Also you need to stay away from the chocolates as they add extra calories to the body if eaten.Alternate objectivesPeople should be clear about the main objective for which they are running but not take it as the only objective. They will get the reward of dressing up in tight clothing when they lose the weight!Plan the runBefore you start your run you must plan ahead as to what time of day is the most suitable for you to run.
Make the realistic calculations of the amount of calories you will be burning during your running tips and other exercises. Add sprints of slow and fast in your run to utilize the advantages of both types of respiration.Go longRunning a longer distance means that you are covering more distance and hence you are burning more calories in return which is good sign for your objective of losing weight fast.



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