For anyone looking to shed a few unwanted pounds, running is a great option. Running is one of the most effective ways to lose weight. For reference, 1 hour of running at just 5 mph (that is 12:00 minutes per mile) equates to 590 calories burned. In order to lose 1 lb of body weight, we must burn 3500 calories. That means a runner who completes 50 minutes of running per day will burn that 3500 calories in just one week. It should be noted, though, that weight loss is often not that simple. In this article, we will discuss some of the challenges in losing weight and how to overcome them.
The first thing that should be noted when discussing weight loss is that if you follow a strict plan of proper exercise and eating right then you will lose weight over time, but weight loss doesn't happen overnight. The most important factor when trying to lose weight is developing a healthy lifestyle so that once the weight is gone, you can keep it off without sliding back into old habits of poor eating and avoiding exercise.
When you begin running with the intention of losing weight, there are several reasons that you may actually gain weight in the initial stages of training. As you start running, an exercise that requires a lot of energy, you can expect an increased appetite. Be aware that this may happen and be conscious about the types of foods you put in your body to satisfy this hunger.
Remember, even though running burns many calories, if you begin overindulging in food you will not lose weight no matter how much you run. So here are a few nutritional rules to follow that will help you as you begin pairing you running routine with a healthy diet:
- Skip high calorie, low nutrition food: Do not eat a whole pizza after finishing a 4 mile run.
- Swap high calorie foods for low calorie foods: Eat an apple or mango after runs.
- Reduce portion size: Instead of sitting on the couch and eating a whole bag of potato chips post-workout, grab a handful of chips and leave the rest of the bag in the kitchen.
So, when you begin running with the goal of losing weight, know that the pounds might not fall off immediately. It will take a little while for your body to become used to the increased appetite and while your newly strengthened muscles technically increase weight, know that they will make you look and feel stronger. In the first weeks of running, do not be tied to the scale.
Take care of yourself and develop good exercise and eating habits and know that as your body becomes stronger, you will be able to run more and it will only become easier to shed pounds.