Numerous exercises can help you lose weight. All of them have their challenges and barriers to entry, including the specialist kit that is out of the reach of many.
How to Start Running for Weight Loss: 5 Things You Need to Know
However, running is different because it does not require any equipment apart from your attire and running shoes, and has a very forgiving barrier to entry. Running burns calories quickly and has been shown to have mental and emotional health benefits, too. If you want to start running for weight loss, here are some things to keep in mind.
You Should Pay Attention to Your Diet and Calorie Intake
Running is not an excuse to ignore your diet and caloric intake. Many people overestimate how many calories they can burn when running. On average, running a mile burns about 100 calories. This means that if you run an average of 3 miles, you burn 300 calories.
The next thing to keep in mind is that to lose weight, you have to utilize more calories than you consume. This means that you should be consuming less than the calories you utilize running plus the calories you need for metabolic functions.
While it is normal to want to reward yourself or to crave something sweet, it is important to avoid doing so to keep the caloric imbalance that will help you lose weight.
Interval Running Can Help, Too
If you are just starting, running for the recommended 30 minutes will be difficult. An alternative is interval running where you alternate between walking and running. Doing this can help you burn more calories than running alone because you will be able to work out for longer. Additionally, you might be able to run faster, harder, and further if you take strategic breaks from running where you walk for a few minutes before resuming running.
These high-intensity running sessions can also result in calorie burn long after you are done exercising. Studies have shown that this caloric burn can go on for up to 14 hours.
Fat Burners Can Give You Better Results
There is a lot of talk about using supplements for weight loss, but evidence supports the fact that fat burners can increase metabolism, enhance performance, and thus support weight loss. This is supported by the European American Supplement Sciences Organization (EURASC), and there are amazing EURASC recommended fat burners that have been shown to aid weight loss in runners.
Additionally, some of these fat burners support recovery and can, therefore, reduce recovery times and improve your performance.
Do Not Overdo It
Many people want results faster, and thus they push themselves too far when running for weight loss. It is a good idea to optimize your training plans for your goals, but it is a bad idea to overthink it to the point where you push yourself too hard.
Doing this increases your risk of serious injury, and this will decimate all the progress you have made so far. Instead, focus on moving and burning calories. When you feel as if the distance and intensity of your running are no longer challenging, it can be a good idea to gradually increase both.
If you feel uncomfortable, have pain, or have very long recovery times, those are signs that you need to slow down and rework your strategy.
Combine Running with Strength Training For Better Results
There are various benefits to combining both. The first is that strength training makes your bones, muscles, and joints stronger, thereby reducing the risk of injury. The other main benefit is that it can help you bulk up. The more muscle you have, the more calories you will burn even at rest.
Running is a great step for those who want to lose weight. Combining a good routine and a healthy diet is a very powerful tool for weight loss. Remember to be patient, keep at it, and protect yourself from injury.
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