Running for weight loss

"You can't outrun a bad diet", or so the saying goes.

Running is a frequent exercise activity for people trying to lose weight. It's free, convenient (subject to the weather) and easy to do. Whether you’re a runner who wants to lose a few kilos or a non-runner who wants to start running to lose weight, there are some important things you'll need to consider.

Be realistic with your expectations. Usually, weight loss comes slowly. Part of the reason is that the brain is wired to compensate from the additional calories your burning through your run. And it will find a way, even if you don't realise it. Snacks, drinks and weekend meals will all contribute to increased calorie intake.

As many as 90% of people who lose a significant amount of weight and keep it off are regular exercisers according to The National Weight Control Registry (NWCR). It also showed that people who exercise are much less likely to yo-yo with their weight which is an excellent insight for anyone interested in long-term weight loss. 

All kinds of exercise can be beneficial, but running is among the best. One of the main reasons is that people burn more calories per minute when running than they do when swimming, riding a bike or anything else.

But not all running programs will create the same results. You only have to compare the physiques of 100m sprinters to marathon runners to work that out. Understanding effective methods to run for weight loss will prevent you wasting time and get you the result you want.

Most people overestimate the number of calories they burn on the run. That's why diet is so important from a weight loss point of view. It's even possible to gain weight if you over fuel your runs. The balance between optimising diet for performance vs weight loss is the key.

The general rule is that you'll burn 150 calories for every kilometre you run. The flip side to this equation is that you'll add 400 calories if you eat just one extra slice of pizza.

That's why you don't need to push yourself too hard. It's more about consistency. Even mild to moderate intensity exercise can help reduce the muscle tissue lost through caloric restriction. Retaining muscle is essential for maintaining your basal metabolic rate which is the number of calories you burn at rest. 

Remember, you are unlikely to be reading this if you're an elite athlete. From them, optimising their training plans and run-day strategies will be very important, but if you're working the corporate life, sitting for 40hours+ per week, you don’t need to go over the top. The key is to get moving, even if it means walking or slow jogging. Over time you can build up and get into jogging or running. A study in Medicine & Science in Sports & Exercise found that runners lost more weight than walkers over six years, because of the afterburn effect. Running at a high intensity will create an "afterburn", which is when your body continues to burn calories when you’re no longer moving.

You'll also want to make sure you don't forget to lift some weights.
It can make you a better runner and reduce your risk of injury. It will create more muscle mass which means you'll burn more calories at rest. 

For more help, talk to your Personal Trainer Sydney CBD today.