How long does it take to lose weight from running

How long does it take to lose weight from running? Learn how to vary running exercise and eat a healthy and balanced diet to lose weight.

Exercise running to lose weight

If you ask people, many will probably cite weight loss as one significant reason they exercise running and be good for health. But is running the best way to lose weight?

The simple answer is probably “Yes, it’s good training.” Running is perhaps as good as other exercises for losing weight and probably a more effective method than many other forms of physical activity. It’s very oversimplified; it’s simple arithmetic; The balance between calories you burn and calories you get in through food.

How much running to burn 1 kg

You burn about 63 calories for every mile you run. Of course, it can be much more complicated than that. Theoretically, you need to burn about 5,390 calories to lose one pound. Based on this, you should lose one kg when you run about 88 km, and there may be several reasons why this is not how it works in practice.

The body compensates for the running

Another challenge when exercising is that your body will automatically compensate for the exercise you have just completed. You will probably compensate by eating more after a workout. Even when you rest after exercise, your metabolism will go down, even if you follow an exercise program regularly.

Simply put, this means that the body always finds a way to save energy, even when exercising.

Other studies have found that after exercise, significantly harder training, people are less active the rest of the day. Imagine that you have been out on long hard runs, where you will need to take it easy after the workout. There are also hormonal changes that happen, which will affect your metabolism.

Vary your running training

Slightly varied training can cause the form curve to flatten out. Vary the training with intervals or other running training that breaks up the pattern with one-sided movement.

Variety is important. Although running is by no means an inefficient way to lose weight, running with slight variation may not burn so many calories.

Strength training with weights can also affect calorie burning. However, studies may indicate that people overestimate how much they train in this way.

Higher fat burn when you train hard intensity running

Running with hard intensity, such as pace or interval training, has several positive health effects. Studies indicate that the higher the intensity, the more fat you burn. Because training with hard intensity can have a burning effect even after you have finished the training session, you burn an additional 10-15% in the hours after training.

Nevertheless, such high-intensity training is unattainable for most exercisers. To achieve this effect, you must train for at least one hour with an intensity of 75-80% of the maximum heart rate, and this intensity is more challenging than most people are capable of.

To train running with hard intensity

Instead of gradually increasing the amount and intensity of exercise, exercising too hard and too much dramatically increases the risk of overload and injuries related to running. Then you may want to combine running with cycling and swimming, but this, in turn, can make it much harder to calculate how many calories you are burning.

Suppose you run about 12 km with moderate intensity. In that case, you will burn roughly 750 calories, while one hour of cycling will burn about 450 calories, and running will burn more calories than cycling. Suppose running concerning injuries and fatigue is about 5-6 hours a week, and you can cycle 10-15 hours per week. In that case, it is no longer evident that running should be the only option.

Burn calories when you use the large muscle groups

To burn calories, you have to use large muscle groups, except swimming. Due to temperature differences between the water and the body, swimming will be less efficient for calorie burning. You lose a lot of heat, resulting in a greater calorie intake than what you have burned.

For most people, time is a limiting factor. For that reason, running is more efficient than walking, cycling, and swimming. In addition, you do not need a pool or other expensive equipment to run, and you can run anytime and anywhere. There are also many exercise races and competitions you can participate in.

Get an overview of the many calories you need

Calculate how many calories you need in a day. To lose weight, you need to reduce your total calorie intake by eating less or exercising more. The likelihood that you will not put on weight again increases if you lose weight gradually.

Eat healthily and get enough carbohydrates, protein, and fat

Make sure you eat regularly and have a stable blood sugar level. It would be best to get around 50-60% carbohydrates, 20-30 grams of protein, and 20-30% healthy fats.

Drop diets, and light products contain less fat, as these are often poor in nutrients full of chemicals.

Eat a breakfast rich in protein. Eat snacks such as nuts, fruits, and vegetables, so that you get a good feeling of satiety throughout the day. Protein bars and sports drinks are only needed when running long distances. The body usually has glycogen stores that last for 90 minutes, so you can manage with just water on trips that are no longer than this.

Run long runs

Run a long run every week, and increase the length of this gradually. In a study conducted by the National Runners Health Study, which includes more than 120,000 runners, it was not surprising that those with the most extensive training volume per week were the slimmest.

More running, the more calories you burn. However, you must gradually increase the amount of exercise per week so that the body gets a gradual adjustment to increased load.

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