How to lose weight running

Of all the activities that people try to lose weight, running is the most popular. First of all, it's simple. You don't need to spend money on a gym or swimming pool membership, buy expensive equipment, just buy good sneakers. Secondly, there is an opinion that this method really works. Is it really? Let's find out together.

girl running to lose weight

Does running really make you lose weight?

To answer this question, let's look at what happens to the body when we start training hard. An additional load for him is serious stress. He is forced to expend more energy than usual, and to compensate for this, he speeds up his metabolism. A chain of chemical reactions is launched in the body, transforming not only "freshly consumed" calories into energy, but also those stored in reserve. This gives rise to the effect of quickly dropping a certain amount of kilograms in the first weeks of training.

But the body cannot be under constant stress. Over time, he adapts to the additional load and already perceives it as the norm. Running becomes easier for you, and you burn fewer and fewer calories on the same run. As a result, the weight ceases to come off. In order to speed up the metabolism again, the body must receive a new jolt in the form of a more intense load. Therefore, if you hope that your extra pounds will melt away only by jogging, we hasten to disappoint you - this method will not work.

Other barriers to weight loss with running?

The adaptation of the body to the new operating conditions is only a stone on which one can stumble. There are others.

After vigorous training, the body strives to replace depleted reserves, causing a feeling of increased hunger. Experience shows that many people who run to lose weight tend to overestimate the number of calories burned and underestimate the number consumed. And as a result, they eat more than they spent during the race.

Another difficulty is related to the amount of weight lost during the race. We want it to be fatty tissue, but it's just being removed very slowly. First, water and a certain amount of muscle tissue leave, so the effect of rapid weight loss appears for the first time. And then the scale arrow freezes in place. To move it, you have to build muscle mass, which will burn calories, in particular by "extracting" them from fat cells. But this cannot be achieved by running alone.

So running doesn't make you lose weight? Helps, but not as you think.

How can running help you lose weight?

The main idea of all weight loss is to create a calorie deficit in the body and force it to expend what has already been accumulated. There are two ways to achieve this: either burn more calories, or consume less, or better yet, a combination of the two.

Running helps burn calories, but whether or not your body develops a calorie deficit is up to you. We tell you what to do so that the extra pounds disappear and, above all, do not return.

1. Change your diet

According to the most general estimates, a person expends about 100 calories for each kilometer of running. So if you run 3-4 km, you will burn 300-400 calories, which is a good result. But if after that you eat a chocolate bar or a piece of cake, all your hard work will go down the drain.

It is difficult to force yourself not to eat when the brain asks to compensate for the energy expended. But you need to control your cravings and eat less than you spend. It will be much easier to do this if you give up fast carbohydrates (sweet, starchy, soda). They contain a lot of calories, but few nutrients, so the feeling of hunger passes quickly, but not for long.

Replace them with foods with fewer calories but more nutritional value - fruits, vegetables, lean proteins. As a result, you'll settle for far fewer calories, and the body will expend extra energy breaking down these foods, which is not the case with fast carbohydrates, which are quickly absorbed into the bloodstream.

weight loss products while running

2. Alternate running at a comfortable pace with intense running

To continue losing weight, you need to constantly increase the load. But it is not always possible to increase the training time or distance. This is where interval training comes in handy. Their essence is to alternate segments with high intensity and recovery runs.

For example, for 200m you run as fast as you can, then slow down and run the same distance, then speed up again. There can be 10 to 20 intervals in a workout. In addition, depending on the preparation, you can vary the length of the segments from 100 m to 500 m. Interval training is performed every 7-10 days.

Naturally, the faster you run, the more energy you consume. But the benefit of interval training is that they have the effect of "calorie afterburning" after the workout is over, while the body recovers.

jogging to lose weight

3. Complement your running with strength exercises

They help build muscle and burn fat. And the more lean muscle mass you have, the more calories you burn even at rest, let alone working out. In addition, developed muscles better support the skeletal system, reducing the risk of injury. Strength training also improves endurance.

And even if for some time your weight remains in place, but instead of 1 kg of fat, 1 kg of muscle is added, this will positively affect not only your figure, but also your health.

4. Enjoy your run

For running to be useful, it must be pleasant. Don't wear yourself out. Increase the load gradually. If you're tired of running, take a step by adding an extra mile to walk around the neighborhood.

Buy running shoes with good cushioning, quality running clothes. So you will feel more comfortable and protect your body from injury.

But even if you can't lose weight fast, don't rush to quit running. Regular training will certainly give a result, and not only in the form of lost kilograms. Running strengthens the heart and vascular system, normalizes sleep and is good for the nervous system. And it also allows, at least for a while, to get away from problems and be alone with yourself. Run healthy and have fun!