1. Burn More Calories
Running helps you burn calories. If your goal is to lose one pound per week, you should aim at burning 500 to 1000 more calories than what you consume per day. For this, make sure to plan your diet keeping your calorie intake in mind. You can use a fitness tracker that can help you track your steps and the calories burned per day.
2. Reduces Appetite
Aerobic exercises such as running can help in curbing your hunger. It affects the hormones that control hunger and thus reduces your desire for food.
3. Burns Fat
Fat loss while running will depend on your pace, body size, and the duration for which you run. However, generally, an average-sized adult can burn about 100 calories per mile, which is equivalent to 12 grams of fat.
4. Boosts Metabolism
Running increases your resting metabolic rate, which means you continue to burn calories even after your workout. This helps in accelerating weight loss as your body becomes more efficient at using energy.
5. Improves Muscle Tone
Running helps build and tone muscles, especially in the lower body. More muscle mass leads to a higher metabolic rate, which means you burn more calories even when at rest.
6. Enhances Mental Health
Running releases endorphins, which are known as “feel-good” hormones. This can reduce stress and emotional eating, which are often obstacles to weight loss.
7. Increases Endurance
As you continue to run, your stamina and endurance improve. This allows you to run longer distances and burn more calories over time, contributing to greater weight loss.
8. Promotes Better Sleep
Regular running can improve the quality of your sleep. Better sleep is crucial for weight loss as it helps regulate the hormones that control hunger and appetite.
Is Running Your go-to Solution For Weight Loss?
Yes! Running is considered one of the best exercises for weight loss. It is one of the easiest and the most effective ways to lose weight.
For losing weight you don’t need to be a speedy or a front-of-the-pack runner.
You can burn the same amount of calories by running for a longer period of time at a slow pace.
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Is Running Good for Weight Loss?
Yes! Running for weight loss requires different muscles to work hard together and helps burn more calories than most other exercises within a relatively short period. Hence, it should top your workout list!
For losing weight, you need to achieve a calorie deficit. This cannot be done with only running. You can plan your diet in such a way that you consume fewer calories and try to burn more calories with physical activities such as running.
How Much Should You Run for Weight Loss?
One pound of fat contains 3500 calories and an average person burns around 8.5 calories in a minute. Adults who are aiming for weight loss should run for at least 30 minutes a day, 5 times a week. You can increase the time and frequency as per your need and comfort. Running for 30 minutes will help you burn around 255 calories.
Looking for simple, effective ways to lose weight at home? From walking and cycling to targeted belly fat reduction exercises, explore the links below to discover workout routines that fit your lifestyle and help you reach your fitness goals.
How Does Running Help You Lose Weight?
Running for weight loss is one of the most effective exercises you can incorporate into your fitness routine. Not only does it help burn a significant number of calories, but it also boosts your metabolism, improves cardiovascular health, and supports overall physical and mental well-being.
Here are eight benefits of running to help you shed those extra pounds:
1. Burn More Calories
Running helps you burn calories. If your goal is to lose one pound per week, you should aim at burning 500 to 1000 more calories than what you consume per day. For this, make sure to plan your diet keeping your calorie intake in mind. You can use a fitness tracker that can help you track your steps and the calories burned per day.
2. Reduces Appetite
Aerobic exercises such as running can help in curbing your hunger. It affects the hormones that control hunger and thus reduces your desire for food.
3. Burns Fat
Fat loss while running will depend on your pace, body size, and the duration for which you run. However, generally, an average-sized adult can burn about 100 calories per mile, which is equivalent to 12 grams of fat.
4. Boosts Metabolism
Running increases your resting metabolic rate, which means you continue to burn calories even after your workout. This helps in accelerating weight loss as your body becomes more efficient at using energy.
5. Improves Muscle Tone
Running helps build and tone muscles, especially in the lower body. More muscle mass leads to a higher metabolic rate, which means you burn more calories even when at rest.
6. Enhances Mental Health
Running releases endorphins, which are known as “feel-good” hormones. This can reduce stress and emotional eating, which are often obstacles to weight loss.
7. Increases Endurance
As you continue to run, your stamina and endurance improve. This allows you to run longer distances and burn more calories over time, contributing to greater weight loss.
8. Promotes Better Sleep
Regular running can improve the quality of your sleep. Better sleep is crucial for weight loss as it helps regulate the hormones that control hunger and appetite.
Running for Weight Loss: Beginner’s Tips
When you are a beginner, the first thing that you can do is to get a good pair of running shoes and comfortable workout clothes. A few other factors that you should know are:
What is the Best Time for Running to Lose Weight?
The best time to run would be in the morning. It is not only a great way to start your day but it also helps in improving your metabolism.
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Frequently Asked Questions
Can I lose weight by running 30 minutes a day?
Yes! For losing weight, aim for 30 minutes of running a day for at least 5 days a week.
Can I lose weight by running only?
Losing weight with only one workout is not possible. Along with running, you can also add other exercises such as cycling, weight lifting, or pilates to your routine. Also, make sure that you keep an eye on your calorie intake and plan your diet well.
Does running reduce belly fat?
Running is an effective way to burn belly fat. Running helps boost your metabolism and thus helps burn more calories. Thus, running regularly helps reduce belly fat.
What type of running burns the most fat?
High-intensity runs can burn more calories in a short period of time. It increases your stamina and also helps strengthen your muscles.
How many times a week should I run to lose weight?
Initially, you can aim to run at least 3 to 4 days a week. Later you can increase it to 5 days a week.
Will running reduce high fat?
Running is considered a fat-burning exercise. It is effective in reducing belly and thigh fat. If you are a slow runner make sure you run for a longer duration to get the desired results.
Cycling or running, which is better for weight loss?
As running involves more muscles when compared to cycling, it can burn more calories than cycling. In short, running burns more calories whereas cycling builds more muscle.
Is it OK to run every day?
It is better to avoid running every day as your body requires some time to recover after strenuous workouts. You can aim to run 5 days a week so that your body gets adequate time to rest and repair.