How to Lose Weight by Running and Lose Weight Effectively

How to Lose Weight by Running and Lose Weight Effectively

We all know that the best way to lose weight is by doing some type of cardiovascular exercise, that is, doing cardio. Running is an excellent sport to achieve this goal, but you have to know how it must be done to achieve results.

In this article we are going to answer all those questions that may arise when you go out for a run with the goal of losing weight. Obviously, you're not going to lose a lot of weight running in a week. You will have to be consistent and patient, but if you do it right you will soon begin to notice its effects.

Can You Lose Weight Running?

Yes. If you have a proper diet and go running at least 3 times a week, you can lose weight by running. It is usually one of the most feasible alternatives because, in addition to burning calories, it is cheap (it does not require a large economic investment in materials), it can be done outdoors and it allows you the time flexibility you need.

To go running you do not need to pay a fee in a gym, nor do you need a personal trainer or learning too complicated techniques. All you need are good sneakers and the motivation to acquire this habit and be consistent.

Start Running with the Aim to Lose Weight

To lose weight many times, you choose to follow a balanced diet, where you do not eat more calories than you burn, and combine this with exercising.

If you are considering starting to lose weight, this may be a good alternative. Of course, as long as you keep in mind not to make certain habitual mistakes like the ones that I am going to comment below.

.Suda does not lose weight. You will lose fluid temporarily and the heat will only make you much more tired. So do not try to cause sweating or go for a run during the hours of maximum heat. After workouts drink water and avoid isotonic drinks for now.

.You will need to rest. Try not to run every day and if you do, spend less time or less intensity. Your body is not used to so much exercise and you must go little by little. Don't forget to warm up and stretch, before and after going for a run.

.Don't do too many kilometers. At first, try not to run more than 20 minutes in a row. Gradually increase 2-3 minutes a day each time you go out or alternate walking and running. If you find yourself running harder, do it twice a day, but don't run too many kilometers at once.

.Control the intensity. In the same way that you should not exceed the kilometers, the same applies to the rhythm. Run at a comfortable pace at the beginning and when you have been running for a couple of months, the intensity of your training starts to increase.

.Don't stop eating. You will need fuel for the effort you are going to make. Eat a balanced diet, eat 5 meals a day and avoid fat intake. If you need the help of a nutritionist, it will be very useful to carry out a personalized diet.

How to Run to Lose Weight

To burn calories running and lose weight effectively we must know and take into account the training areas according to heart rate.

The training zones refer to the percentages of Maximum Heart Rate (FCM) and in each of these zones our body experiences some effects or others. Let's get to know them:

. Cardiac Zone at Rest: the pulsations that we have when our body is in a state of rest.

.Cardiac Safety Zone (50-60%): gentle work for beginners, warm-up or training after a period of inactivity.

. Weight Control or Recovery Area (60-70%): it is the typical work we do when we have a jogging rhythm and it is the ideal to lose weight. The aerobic condition and the oxygenation of the muscles predominate.

.Aerobic Threshold Zone (70-80%): the cardiovascular system and aerobic capacity are developed. Ideal as preparatory training for competitions.

.Anaerobic Threshold Zone (80-90%): anaerobic capacity is developed. Use of glycogen stored in the muscles as the main fuel.

.Danger Zone (90-100%): the maximum effort that our body can tolerate with a maximum restriction of oxygen. For expert professionals only.

The grasa fat burning zone ’that interests us to lose weight running, would be the one that is between 60% and 70% of our FCM. It is a strip in which our body uses the fat it accumulates as fuel. There are many ways to calculate it, one of them is (FCM = 220 - age in boys; 226 - age in girls).

So the important thing is not to run more kilometers or to run faster. You should go running 3 to 5 days a week and stay within that training zone. Try not to raise or lower your heart rate for at least 20-40 minutes per session. You can use a heart rate monitor to check your training zone although, if you don't already have it, it will be enough for you to go jogging and be able to speak while running.

Is it Better to Walk or Run to Lose Weight?

It depends. Both options can help us lose weight and are healthy for our body, but we must value the advantages of each alternative.

If we want to lose weight walking we must bear in mind that we are not referring to quiet walks. When we talk about walking I am referring to what we know as ‘power walking’, that is, walking at an energetic and fast pace. According to experts, our maximum rate should be around 60% of our heart rate to speak of an effective walk.

If you are a sedentary person, with diabetes, overweight or obesity and arterial, muscular or skeletal problems, walking is a very good alternative for you. Think that running involves more effort on the joints. Therefore, depending on the person, their physical state and their state of form, one thing or another is better.

A sporty and physically fit person will usually choose to run to lose weight. You will always burn more calories running, as exercising more intensely burns more calories and after training you continue to burn more calories until the body returns to its basal metabolic rate.

Taking into account the advantages of each option, you can decide what is best for you. But if you decide to go for a walk, remember that you will lose weight if you dedicate at least 3 or 4 days a week in sessions of about 40 minutes.

How much time do you have to run to lose weight?

According to experts, to lose weight and notice results, we should go running 3 or 5 times a week. The best practice would be to run at a slow pace for about 20-40 minutes within the Weight Control FCM zone (60-70%).

If you have just started, go running 3 times a week for 20 minutes to get your body used to exercise. Little by little you should increase the frequency of the sessions and their duration.

If we run following this premise, we will be able to enter the ‘fat burning zone’ or lip lipolysis zone ’where the body uses fat as its main fuel. Remember that the important thing is not speed or intensity, but running while staying within that weight control zone.

Is it effective to run on an empty stomach to lose weight?

This is a subject that always causes a lot of controversy and according to the expert or study that you consult you will receive a position in favor or against this practice.

First, we must know that running on an empty stomach refers to the training that is done after having spent 8 hours (minimum) without eating food. Normally, it usually occurs when we get up in the morning and go running without having breakfast.

The theory is based on the fact that, as glycogen levels have decreased during the night, when exercising, our body will have no carbohydrates to use and will obtain energy directly from fat. But we must bear in mind that, depending on the metabolism of the subject, this may or may not work.

My advice is to always eat something before you go running, especially if you are not an expert runner. Training on an empty stomach has not been shown to help you consume more calories by running at a moderate intensity. We will always pay more if we are well fed and we will avoid nausea or dizziness if our brain has glucose.

Losing Weight Running: Constancy is the Key

As you can see, you can lose weight running as long as you have an adequate diet and take into account the advice we have given you in this article.

You will not lose 10 kilos in a week, there are no miracle diets, nor is it good for your body to lose a lot of weight in such a short time.

Get used to the idea that the key to losing weight is going to be consistency, so focus on maintaining that motivation that will make you run, be it the bikini operation, the improvement of your health or that those pants that you like fit you well .