Well I have written quite a few articles on losing weight. This article differs from my other articles because its focus is on losing weight by running. It’s weight management and exercise specific!
Now if you’ve been following my posts and reviews you’ll know that I hate running but that’s me. Running is a big hobby for many people and therefore it’s worth my time. My aim is to provide you with the reasons why losing weight by running is a good idea and how you may benefit from this form of exercise.
Losing weight by running.
I’m going to start by saying this is one of a few exercises that are free and can be done from almost anywhere. I suppose that’s probably why it’s so popular with most sporting communities.
Well let’s explore the whole topic of losing weight by running. Everyone can do it, unless you have a physical problem that stops you from exercising. Your reason for not running could be a variety of things, like weak or painful joints, medical reasons. It could even be that you are slightly overweight or being overweight as created the problem!
This doesn’t mean you can’t and shouldn’t take part in running to lose weight. It just means that you can’t run, until you have lost some weight by other means. Which could mean a lifestyle change or less intensive exercise program, combined with a healthy diet plan.
The benefits of running.
Running is an aerobic exercise, which means that this type of exercise will benefit your respiratory system. Running can help you lose up to 100 calories per mile that you run. The benefits of running is valued and is utilised by a variety of sports, as a part of their training program. Some sports, literally are based on running, for example 100 meter sprint, 200 meters and 800 meters to name but a few.
Boxers all embrace running as a part of their training regime, as a stamina builder and a good way to lose weight. So, as you can see losing weight by running is very popular and in some sports a necessity!
The amount of weight you can lose is an approximate calculation, wearing a smartwatch would give you a more accurate report, specific to your weight, height, sleep and eating habits. My advice would be to wear a fitness watch or chest monitor to count your heart rate and calories burnt.
Losing weight correctly.
I have used a fitness tracker and found it to be quite useful for tracking a variety of things for instance:
- Heart rate.
- Sleep, when worn overnight.
- Steps made per hour and day.
- Calories burned.
- Heart rate during exercise.
When we eat, we take on a lot of calories, this will come in the form of vitamins, minerals, carbohydrates and proteins. Our food provides our body with energy and calories. Over consumption of calories, which is unused by our daily routine, will be stored as fat. The opposite of this statement is if we burn more calories than we eat then naturally, over time we will lose weight.
Losing weight by counting your calories sounds pretty fool proof but it’s not that easy! The diagram below shows different types of foods and drinks and how much fat per gram is contained in every calorie we eat.
You have calories to burn.
You truly are what you eat, every morsel of food we eat, will give our bodies calories and unused calories will be stored as fat, which will be used for energy at a later date. Regular exercise burns calories and will promote weight loss.
Losing weight by running is a big part of the equation but having a structured diet in place is also key. Let’s take a quick look at the basics, it’s recommended that men should consume 2500 and women 2000 calories.
If we are expected to eat 2500 calories and we burn more than we eat, we create what’s known as a deficit. A deficit is the difference between what your body needs to function properly on daily basis.
Your aim should be to burn a weekly deficit of 3500+ calories.
Weight loss calculator.
The best way to make sure you are on the right track to losing weight. Is to make sure you know how much you are eating in relation to your body type and age. This calculator will give you the vital information you will need.
If you’re serious about losing weight and staying healthy, which should be your ultimate goal. You’ll find this calorie calculator an invaluable tool.
The pitfalls of dieting.
This part of dieting is crucial to your success. It’s important to eat a well-balanced meal to assist in your weight loss. Have regular intakes of water, to keep your body hydrated. This will also help with keeping your water system flushed and aids in the removal of toxins too.
Never exercise and eat more food than normal, to compensate for your expenditure. Eating is a normal part of life and when we exercise we burn calories. This is all good and no thoughts should be in your mind about replacing the burnt calories. This is how the process of losing weight goes, embrace it.
No flashy sugar drinks are required or needed, keep it simple and cost effective. Why ruin a good thing! Running is a totally free exercise and as you can see, so is the other elements around it.
Here comes the BIG ONE! Anyone who wants to lose weight, should start with cutting back on their carbohydrate intake. The plan is to reduce, not remove. But we can manage how much we consume. Not only that, carbs (Carbohydrates) is a partner of protein. These two elements require a chemical fusion to burn each other efficiently.
Government recommendations suggests, that a third of our daily intake of food, should be carbohydrates!
My conclusion to losing weight by running.
If you’re interested in losing weight and keeping that weight off, then running could be the best method for the job, depending on your body type. Keep focused on all the other elements that also surrounds you, eat healthy meals which contain vitamins, minerals, protein and carbohydrates.
Get regular amounts of sleep, this will vary for everyone but the guideline specifies 5 – 8 hours per night. Some people need more and some people might need less. The amount your body needs will take a little research on your part, to get it right for you.
Take regular sips of water during your day. The recommended intake is 2 litres per day. Again, this will be different for everyone. My golden rule is to drink when you feel thirsty and not just drink because you are told you should!
I hope you find this post useful and beneficial in helping you lose weight by running. If you have any question or comments please leave them below. I will answer them as soon as possible.
To better health.