How to Lose Weight Running: Essential Guide to Running for Weight Loss

How Many Miles a Day Should I Run to Lose Weight?

There are 3,500 calories in a egyptian pound of fatten. Running one mile burns ( on average ) 100 calories. If you want to lose one sudanese pound of fat – then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each sidereal day in order to lose one pound of fat in a week. This is the super-compressed version. Read on to discover the most efficient room to lose weight with race .

  • Tip: if you are looking for a proven, healthy and multi-doctor approved plan to lose weight, we recommend the the Mayo Clinic Diet – It’s personalised to your situtation and goals, you can try the first week for free!!

A Hard Truth About Being Overweight

First of all, a difficult truth : if you are overweight it means you are eating too much. now, mind my words. I didn ’ t say you are eating a lot, I plainly said you are eating besides much. Let ’ s start from the begin. Food is our source of energy ; it is the fuel that allows us to perform every tax : from basic ones such as breathe, pumping the blood around the consistency and walking around to complex ones such as carrying the television up the stairs or running when you ’ re late for the bus topology. Our bodies are effective machines. We come from a meter when food was barely and reducing waste was key to survival. Fat is the way your body stores extra energy. When you eat more than what your body needs, your mind doesn’t go “ ohio well, this is extra, I don ’ t need it – let ’ s get rid of it ”. What your brain thinks is “ fantastic ! Extra energy ! Let me store this in case tomorrow you won ’ triiodothyronine be able to hunt a bison down so we can use this energy rather ”. Your body then proceeds to process that extra food and transform it into fatty, which then gets stored under your skin a bite all around your soundbox : your intestine, ( man ) breast, bum, legs and face. You see, your brain doesn ’ thyroxine see fatten as a bad thing. It sees it as a fantastic way to ensure survival in case you won ’ metric ton be able to find food in the future .

The Good News for Weight Loss

The commodity news is : the revoke serve besides applies and it ’ s besides identical efficient : if you don’t introduce enough fuel (energy/food), your body will promptly go and take it from its fat reserves. It is good news program because there is no way around it : follow this simple principle and you can not NOT miss weight .

Step 1: Understand The Caloric Deficit

1. Caloric DeficitCALORIE. A calorie is a unit of measure of energy. So you can replace everything you read as “fuel” in the paragraphs above with “calorie” and it will still be exact. We keep talking about energy and fuel because it ’ s an easy way to picture it. In science, this has a name which is. A calorie is a unit of measurement of measure of energy. So you can replace everything you read as “ fuel ” in the paragraph above with “ calorie ” and it will hush be demand. And why is this authoritative ? Because we can calculate it and plan our weight loss around it ! A Caloric Deficit represents the measure of calories that your body doesn ’ triiodothyronine catch through food and has to go and find in its fat storage… ( about ) literally burning it. It ’ south actually identical easily : feed less calories than the calories you burn and you will shed fat away .

Step 2: Calculate Your Basal Metabolic Rate

2. Basal Metabolic Rate The Basal Metabolic Rate ( BMR ) is plainly the amount energy ( calories ) you burn each day at rest. even when you think you aren ’ thyroxine doing anything, you are using energy to breathe, move approximately, keep your muscles active. The BMR varies by individual and depends on a lot of factors such as gender, acme, weight, body composition ( adipose tissue vs. muscle ) … There are many formulas to calculate your BMR and you can find a good calculator here : hypertext transfer protocol : //www.bmi-calculator.net/bmr-calculator/ Let ’ s use me as an example. I am a 34 year honest-to-god male, 6.2 ” for 185 pound burden. My BMR is 1927 calories per day. That means that if I do nothing all day and I eat 1927 calories, I will neither gain or lose weight. But we do indeed do something every day. fair walking around and moving will put me more more or less at 2,200 calories ( use the link above to calculate your values ! ).

then if I want to lose weight, I have two choices :

  1. Eat less THAN 2,200 calories
  2. Be more active and consume MORE than 2,200 calories

Step 3: Use Running to Increase Your Caloric Deficit

3. Use Running to Burn Calories Running is a calorie-consuming activity. When you run you contract and release many muscles – in the legs, feet, arms… your heart rate goes up to keep fertilize oxygen and nutrients ( through the blood ) to the muscles. Do you remember the caloric deficit ? By running you increase the calories you burn during the day. This is a ballpark digit, but it’s estimated that running 1 mile burns 150 calories ( it ’ s a very median value and depends on many factors including your weight unit, running efficiency… ). so if I run 3 miles a day I will burn an extra 450 calories each sidereal day. It means if I keep eating the same I will lose weight ! How much weight ? It is calculated that 1 british pound of fatness equals 3,500 calories. 1,800 calories a week ( running 3 miles a day 4 days a week ) means half a pound of fat per week. This if you eat to your casual caloric indigence. Chances are, if you are fleshy, you eat more than that already. Is it less than you were hoping ? Don ’ triiodothyronine worry, you can lose more .

Step 4: Avoid these Mistakes

4. Mistakes to Avoid In the beginning the amounts of calories you will be burning is going to be abject. And you will be very bore, because running is an campaign that you are not used to. You will feel like you spent more energy than you actually did. Remember. One 3-mile campaign will burn 450 calories ( approximation ! ). After the run you think “ I need to re-hydrate, let me have a Gatorade ”. A bottle of Gatorade has 300 calories. Does it make sense to run 3 miles to only reap the benefit of 1 of them ? Energy drinks have a place, but when you run less than 1 or 2 hours, stick with water. besides, many people think “ Well, I ran this good morning, I can treat myself to a sugarcoat barroom ! ”. Do you know how many calories in a standard barroom of Snickers, Mars or Lion ? about 300. Two of your three miles are gone. If you want to lose weight while running, don’t add calories to your diet. Not at the beginning.

Slow and Steady wins the (weight loss) race.

Running is an perplex way to lose slant, but you need to understand that you need to build it up. When you start running you probably won ’ t even be able to run those 3 miles. Most beginners ’ running programs will have you run-walk 3 times a workweek for a month before you can run 3 miles. STICK TO IT ! After all run is an endurance sport and as such, solitaire is what brings the best rewards. Don ’ t rush distances/speeds you are not cook for so far. They will come and it will all make it better very soon .

More Tips for Successfully Lose Weight with Running

As we said before, your running condition will improve with time and three things will happen :

  1. You will be able to run further
  2. In equitable a couple of months you will be able to run 8 miles in one school term. Run 3 times a week for 8 miles each session and your weekly calorie outgo will be 3,600 calories or a wax lebanese pound of fatness !

  3. You will be able to run faster
  4. Running faster will make you burn MORE calories per each nautical mile.

  5. You will put on muscle

Remember your BMR ( Basal Metabolic Rate ) ? It ’ s higher when you have more muscles. That is because muscles are active and need constant prey just to be maintained, while fatten just sits there.
Running will slowly but surely construct muscles – specially in your legs. These muscles will consume extra calories even when you are not running, just because they are there ! To summarize : ply is very hard at the begin and you might not see results for a while ( in terms of weight loss, but of course things like your cardio efficiency will be immediately and perceptibly better ). But keep run and in merely a few months you will be a fat sunburn machine !

What to eat ?

  • Tip: if you are looking for a proven, healthy and multi-doctor approved plan to lose weight, we recommend the the Mayo Clinic Diet – It’s personalised to your situtation and goals, you can try the first week for free!!

Last word of advice: don’t take shortcuts.

  1. Running is a taxing sport for your body. If you aren’t patient and increase mileage/speed too fast you can get injured. This means pain, no running and no weight loss.
  2. Decreasing your caloric intake is a good step, but don’t take it too far. You can easily and healthily burn 2-3 pounds of fat a week. But if you keep underfeeding your body, your brain will start breaking down the muscles instead of the fat (the logic is “we don’t have enough energy to survive! Let’s cut down those high-maintenance muscle fibers!”).

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