If you’re trying to lose weight, you might wonder whether running is the solution. Many people start running to slim down.1 You can expect to burn calories and excess fat with a smart running program. But there are a few other factors that will determine your level of success on a running weight loss program, for better results check the latest fat flusher diet reviews.
Running to Lose Weight
In order to lose weight, you need to create a substantial calorie deficit. Most experts recommend that you shoot for a weekly calorie deficit of 3500 to 7000 calories to lose 1-2 pounds per week.
You can achieve this deficit by eating fewer calories or burning more calories with physical activity, such as running. You can also combine the two methods to reach your target.
Runners have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains and whole fruits and vegetables.
One common eating mistake among runners is that they overcompensate for the calories burned with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training.
The first step to hitting your goal is knowing just how much you’re eating. Use this calculator to learn how many calories you need for weight loss.
One way to prevent overeating or mindless eating is to write everything you’re eating in a journal for a few weeks. Reviewing a record of your food intake will help you see where your diet needs improvement.
And, because you know that you’ll need to log it later, it may also prompt you to think twice before eating that chocolate-covered donut, helping you stay on track. Runners often find that they constantly feel hungry, so you’ll want to try to plan your snacks and meals to avoid going overboard. Here are more tips to keep your diet on track include:
- Eat smaller meals: Spread your calories over five or six smaller meals instead of the usual three. This can help stabilize your metabolism and energy levels and prevent the hunger pangs that may drive you to overeat.
- Watch liquid calories: Though you may be running a lot, you don’t need to constantly drink sports drinks to hydrate yourself. The same applies to fruit juices, coffee drinks, and soda. Plain water is enough to stay well hydrated.
- Trim carbs: Generally speaking, the average adult should consume around 225–325 grams of carbohydrates per day on a 2,000 calorie diet (or roughly 45–65% of the total daily calories). If you are exceeding this—or are within the range but are still unable to lose weight—trim the carbs slightly and replace with lean protein, learn more about natural supplements from these resurge reviews.
Running for Exercise
Running is an effective way to burn calories in a relatively short period of time. The number of calories you burn while running will vary based on your body size, your pace, and the running duration. But as a very general guideline, many runners of average size estimate that they burn about 100 calories per mile.
Individuals who successfully lose weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National Weight Control Registry. Assuming an average of 100 calories per mile, that’s about 28 miles per week.
It’s important to note that this is more than the average runner completes in a week and is especially a lot for a new runner out of the gates. You should ease into your mileage and work up to a number that works for you, as overtraining poses an injury risk.
If running is your only form of exercise for weight loss, it is possible to reach that goal. Don’t worry about your pace or the intensity of your run, just focus on getting the miles with a consistent weekly schedule.
Plan your runs in advance and schedule them like you’d schedule any other important event. Eventually, you will burn the calories you need to lose weight with running.