In the real world, the vast majority of people who lose a significant amount of weight and keep it off are people that exercise and many kinds of exercises can be effective for weight loss. How to lose remarkable weight by running refers to running as among the most effective. 5 questions are relevant by losing weight here:
- When people lose weight only by calorie restriction, they tend to lose muscle along with body fat and it will often end with the yo-yo effect over time. It’s a hard method
- When people change their diet and running, they preserve muscles and lose more fat. So, running is a great way to lose weight but a kind of diet is an essential complement to running for weight loss in this case.
- You have to consider about running is the best choice for you if it’s about weight loss at least in the beginning.
- If you can’t handle to change your eating habits too fast, you have to burn more calories than normal to lose weight.
- You are too busy, the time is the limiting factor to running and lose weight
So, let’s talk about knowledge of the processes in the body from these 5 questions:
In fact, even if we don’t run at all, we will burn fat tissue if we eat fewer calories than we consume (1).
But when we run, the energy requirement is multiplied, the body releases the hormones adrenaline and norepinephrine from the adrenal glands and the nervous system, respectively, which initiate fat burning, i.e. cleavage of triglycerides in the fat cells. It’s therefore good to run particularly with a daily diet (2).
If you are very obese, running can be too big a load, especially for the knees. The solution is to start walking at a fast pace for one hour, which equals five kilometers of running. And it doesn’t help to focus too much on the pain or be afraid of sore muscles. With awareness of your starting point, fast walking will be an excellent form of training (3).
The load on joints, muscles and tendons will be significantly lower and you will be able to minimize the risk of getting injuries while being able to walk for a longer period and more continuously. These are all parameters that promote weight loss. But the pace has to be faster over time, which comes naturally if you are consistent, and suddenly you start to alternate between walking/running and burn even more calories.
My preferred method
It takes time to burn fat, which means that if you run briefly and intensively, the body will use the energy already stored in the bloodstream and muscles in the form of glycogen too fast to get enough energy to the work.
To burn fat optimally, you need to run at a lower intensity, which you can maintain over a longer period. This means that your heart rate must be 60-70% percent of your maximum heart rate. With this method you don’t have to eat differently than you are used to, as long as you run 30 min. or more (4). Let’s take an example of this method…
How much do you have to run to lose weight?
If you can’t handle drastically changing your eating habits, you need to burn more calories than you are used to if you want to lose weight. If you run every day, you can quickly go down to smaller clothing sizes. Because running is a shortcut to burning calories.
When you run a kilometer, you burn the same number of calories that you weigh in kilos. That means heavy people burn more than light people when running e.g. one kilometer. And in the hours after your run, the metabolism may be slightly increased if you have been running at a little high intensity.
The rule of thumb is that if you run at an intensity of about 70 percent of max. or more, it gives bonus points as an extra calorie consumption of 15 percent for a few hours after training.
Get rid of 5 kilos in 3 months
The calculation will be like this: If you weigh 70 kg and starts running 30 minutes a day which equals five km, then you will burn 5 x 70 calories per day. That is 350 kcal. On 100 days, you have burned 100 x 350 kcal, which is 35,000 kcal. If at the same time you have not changed the amount of food consumed, then in about three months you will have lost five kilos of fat and increased your muscle mass.
It is primarily the number of km you run that matters for your combustion. If you are in good fitness, you can run longer at the same time. This means that a person who has good fitness will burn more energy at the same training time.
But of course, you have to start carefully. If you have been idle for a long time then running may be too severe a strain on the body.
For many runners, time is the limiting factor and therefore intensifying their training (i.e. running faster) will increase the calorie consumption (5). This type of running becomes a more effective form of weight loss solution compared to, for example jogging.
One of the ways to intensify running may be through interval training, where intensive periods are interrupted by periods of small breaks before the next interval. Ex. 4 x 4 as 4 min. run/2 min. pause 4 times depending on your current shape – you have to be in relatively good shape.
Your heart rate must be above 80% in the running periods. This intensive training form gives you extra calorie consumption for several hours after training.
Find your Why
Let’s say that you choose one of the methods above to lose weight. Then it is crucial to find out what your drive/motivation is to do it. If you just start with no other purpose than “lose some weight” it will be very likely that you drop out in the process and being disappointed in yourself. Find your “Why” first. Why will you decide to do it? What will you get out of it?
Then you increase your chances for success. It could be to look better, get more surplus in daily life, be more flexible, etc. It will also help with the motivation when the weather is rainy, it snowing or blowing. You can also find like-minded running buddies, so you can support each other in all kinds of weather. The fact is you will lose weight when you start running and continue.
I hope you like this blog and if you have any questions about the topic or want to leave your own Personal review, please leave a comment below.