Running For Weight Loss

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running.

Healthy Eating is the First Step

If you hope to lose weight by running, keep in mind that you’ll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you’ll need to combine running with a healthy diet. Runners do 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, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. One way to prevent “stealth calorie” consumption is to write everything you’re eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you’ll think twice before putting that chocolate-covered donut in your mouth.

If you want to lose weight, you’re not going to get it off by running once a week. It’s best to get some activity every day but, if that’s not possible, try to shoot for at least 3-4 times per week.

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