How to Lose Weight While Running? (4 HELPFUL TIPS).
It takes approximately 3600 calories to burn one pound of fat. Depending on how fast you run, you can easily lose 10-12 pounds in one week. This is based on running three to six miles every day. For some, that's a cinch. But, for others that can be tough. So let's look at how to do this effectively.
1. Mindset:
Running requires a commitment. This is not something you can do for two days and then stop if you want to lose weight and keep it off. Some people love to run because it clears their mind and makes them feel good. Others can't stand to run - not even if they live depend on it! Knowing which type of person you are will help you determine whether running for weight loss is the right choice for you.
2. Proper Nutrition and Hydration:
Running requires that you get the proper hydration and eat the right foods before and after a run. A runner's diet is a little different than a non-runner's diet. A runner's diet includes more carbohydrates (of course, the good carbs) than that of a regular weight loss diet, proteins, and fat. Also, it is important to make sure you take a vitamins and mineral supplement.
3. Consistency:
You build endurance through consistency. Running every day should be your goal if you want to lose weight quickly. You are building up your stamina every time you run. This means you will be able to run faster and longer over time.
4. Continuance:
Running is also great for weight management. Once you get down to the size and weight you want to be, you can switch up your running routine. The important part is to continue running.
Here is a basic running for weight loss daily plan. Feel free to change it around to suit you.
Day 1: 3 Mile Easy Run
Day 2: 4-6 Mile Run (do intense for 5 minutes with 3-minute recovery)
Day 3: 3 Mile Ease Run
Day 4: 4-6 Mile Run
Day 5: 3 Mile Tempo Run (intense then heart rate down and then up again)
Day 6: 6 Mile Run
Day 7: 3 Mile Easy Run
You can really lose weight and keep it off by running and maintaining a proper diet. Make a commitment and you will succeed.
"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."- Jesse Owens [Olympic gold-medalist runner]
