Running for Weight Loss - Interesting something to read...

PrincessLaundry

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running.

Healthy Eating is the First Step

If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you'll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.
One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. One way to prevent "stealth calorie" consumption is to write everything you're eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you'll think twice before putting that chocolate-covered donut in your mouth.

Get more tips on how to avoid overeating by controlling your portion sizes.


Run Regularly

If you want to lose weight, you're not going to get it off by running once a week. It's best to run every day but, if that's not possible, try to shoot for at least 3-4 times per week. If you find that your motivation to run is suffering, follow these tips to get inspired.

Keep it Challenging

Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.
Get more tips on how to boost your metabolism.


Eating for Performance

If you're running regularly and you're training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.

PrincessLaundry

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running.

Healthy Eating is the First Step

If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you'll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.
One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. One way to prevent "stealth calorie" consumption is to write everything you're eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you'll think twice before putting that chocolate-covered donut in your mouth.

Get more tips on how to avoid overeating by controlling your portion sizes.


Run Regularly

If you want to lose weight, you're not going to get it off by running once a week. It's best to run every day but, if that's not possible, try to shoot for at least 3-4 times per week. If you find that your motivation to run is suffering, follow these tips to get inspired.

Keep it Challenging

Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.
Get more tips on how to boost your metabolism.


Eating for Performance

If you're running regularly and you're training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.

ChubbyBunny

It'd be the "Eating For Performance" that would kill me....
M&M's....killin me...:laugh:

Reesy

Oh how I wish I could be a runner. I've tried so many times and just get discouraged by how taxing it is on the body. :explode:

ChubbyBunny

Oh how I wish I could be a runner. I've tried so many times and just get discouraged by how taxing it is on the body. :explode:

Same here....blew out my knee when I danced and it hasn't been runner friendly since.

banks1850

Running is challenging, but if you stick with it, it's also one of the fastest ways to watch yourself improve at something. You get better at it quick, and because of it's nature, and the fact that you can time yourself, you know when you are increasing in performance. That's what drives me. I can run a discrete distance and know I am in better shape because with the same amount of exhertion (using my heart rate monitor) I run the same route faster.

time2wrk

I have such foot, ankle and knee problems, it is not worth it for me. I will cheer for all of you when you run! :flowerforyou: :drinker: :bigsmile:

areay

Very interesting. I know that i eat more than what I need to. I feel like i need to though with my workouts. But, this week I started to cut back on my calorie intake. Hope that results pay off. HOping to loose 7 lbs before my race in September! Wish me luck!