It’s easy to believe that running is a miraculous type of exercise that can melt away whatever excess weight you’re attempting to shed. For years, the notion that running leads to weight reduction has been alive and well, fed by before-and-after tales, run-to-lose training regimens, and articles extolling the weight-loss benefits of this popular activity that can be done anywhere.
If you enjoy running, that’s fantastic, and there’s absolutely a way to include it into your weight-loss strategy (if that’s your aim). If losing weight is your primary objective, basing your exercise program on largely steady-state running—running at a low to moderate intensity at a reasonably consistent pace—isn’t the greatest approach to do it.
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Your Weight-Loss Objectives
Make your strategy specific. Know exactly what your target weight should be so you know what you’re up against. Extend your desired body fat and simple body measures beyond your total weight to keep you honest (and inspired) on your path. A tape measure is inexpensive, and an accurate scale, particularly one that measures body fat, may be quite useful.
60 minutes of jogging
While it is vital to reduce weight gradually, you may progressively increase your running mileage until you are doing as much as you can with the time, energy, and drive you have. If you are strongly driven, set a long-term goal of increasing your daily jogging time to 60 minutes, six days a week. On this plan, a 150-pound individual who runs 10-minute miles will burn more over 4,000 calories each week.
These further improvements in jogging will almost certainly result in increased hunger and eating. However, such compensations are unlikely to compensate for your efforts. According to research, the average person consumes around 3 more calories for every 10 calories lost via activity.
If you’re already running as often as you can and improving your diet quality, but you’re still not losing weight as quickly as you’d like, here’s something more you can try: Reduce the size of your meals by roughly one-fifth. Brian Wansink of Cornell University discovered that people may eat around 20% less during meals without experiencing a difference in satisfaction. This is because we have been socialized to eat above our natural fullness threshold. Just make sure you do this once your food intake has adjusted to your increased running.
How long should I jog to lose weight?
In general, you should practice for around 30 minutes each day. If you are in good health, you can progressively modify it for better outcomes. This is due to the fact that jogging for 40-60 minutes will help the body burn calories at a faster pace.
Does jogging reduce belly fat?
Running or walking: When you exercise, you burn calories and your body fat percentage lowers. So, exercising not only helps you lose abdominal fat, but it also helps you lose fat in other regions. Walking and running are two of the most effective fat-burning workouts. Furthermore, the only equipment required is a nice pair of sneakers. Running burns more calories than walking, but walking isn’t far behind.
Should I run fast or slow to lose weight?
High-intensity runs are excellent for burning calories and producing the afterburn effect. Slower runs, on the other hand, help you improve endurance, burn fat, and are better for recuperation.