Beginner’s Guide to Running For Weight Loss


 Running is a great way to lose weight. Many people have lost weight and have lost it with the help of this simple form of exercise. Success is not guaranteed, however. A sensible diet plan is an important supplement for running to lose weight.


Understanding effective running techniques to lose weight before you start helps you avoid common mistakes - and get the results you want.



BENEFITS OF EXERCISE Weight Loss Weight Loss

There is a widespread belief that exercise - including running - is not an effective tool for weight loss. This belief stems from a study showing obese people who failed to lose weight when given a systematic exercise program to follow. In a recent review, the scientists involved in the study concluded: “Unless the exercise volume is too high, a significant clinical weight loss is unlikely.”


That’s not a solid guarantee of running to lose weight. However, in the real world, lumbering elephants are exposed by the aggression of speeding midgets. The National Weight Control Registry (NWCR) researched the number of people whose members lost at least 30 pounds [30 kg] and maintained weight for at least one year. Ninety percent of these people report regular exercise, and the average member burns more than 2,600 calories a week at exercise.


If exercise is not the most effective way to lose weight, as scientists claim, then why is it that almost everyone is so effective at losing weight? The answer seems to be that although exercise does not work as dietary changes in promoting early weight loss, it is surprisingly effective in preventing weight loss.


As you probably know, most people who lose weight gain it all. But research involving NWCR members and others has shown that athletes are less likely to have yo-yo. So unless you are only interested in short-term weight loss, you should change your diet and exercise.


There is another benefit to combining dietary and exercise changes when trying to lose weight. When people lose weight with calorie restrictions, but without exercise, they often lose muscle and body fat. But when they change their diet and exercise, they maintain muscle mass and lose more fat.


Many types of exercise can work out to lose weight, but running is one of the most effective. In a 2012 study, Paul Williams of the Lawrence Berkeley National Laboratory found that athletes were softer and lighter than men and women who performed equal amounts of any other activity. The main reason seems to be that people usually burn more calories per minute when they run than when they swim, ride a bike or anything else.


START WITH THE RIGHT FOOT

No matter what type of exercise you choose, it is important that you get into your new exercise program. Increase your exercise challenge level gradually to reduce the risk of injury and get better results. This is especially true of running. As a high-impact activity, running causes more injuries than other forms of cardio. Ironically, the risk of injury is much higher for surviving men and women who may be running for weight loss.


Experts recommend that obese men and women apply the following three basic principles to start an effective foot program:


Walking is less stressful than running on the bones, muscles and lower limbs, yet it is stressful enough to promote the routine that makes these areas stronger and stronger. This makes walking a great tool for preparing your body for running.


Your early exercise may include complete walking or a combination of walking and running, depending on how well your body is ready to work. As the weeks go by, raise the balance continuously and keep running until you are free to do straight runs.


A Beginner's Guide to Running With Weight Loss


The bones, muscles, and joints need more time to recover and to adapt to the stress of running. For many beginners, one day is not enough time for these muscles to regain strength. Therefore, limit your performance on all other days for at least the first few weeks of your program. If you wish to exercise more often, take a walk or a light exercise, such as cycling, during your running days.


In order to continue to get results from your operating system, you need to apply more. But if you increase your running speed too fast, you will probably get injured or very tired. The 10% rule is a good guide to a reasonable running climb. To get used to it, just avoid increasing your total running distance or time by more than 10% from one week to the next.


CREATE A CALORARY LACK

To lose weight, you should maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more. Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your weight loss - at least in theory - by eating less.


The problem is that, like other forms of exercise, it makes it harder to eat less because of the increased appetite - something known as the effect of compensation. This is the main reason why exercise often fails to meet people’s expectations for weight loss.


The answers to each person's appetite for exercise vary. Exercise has little effect on the appetite of some people and causes some to starve. There is not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect does not prevent you from achieving your goals is to increase the amount of food you eat.


High quality food is less energy efficient and more satisfying than low quality food, so it fills you up with fewer calories. By increasing your overall food quality, you can eat enough to satisfy your appetite without putting brakes on your weight loss.