Can you lose weight running??

2

Replies

  • CherishQuick
    CherishQuick Posts: 145
    A question: If I have logged myself as sedentary in my profile do I still need to take off the TDEE?
    Strictly speaking you should, as the calories MFP gives you is its own calculation of TDEE -500 (if your weekly weight-loss goal is 1lb, for example). But honestly it's not a huge amount.

    MFP gives me 1350 calories a day for 1lb weight loss, which is 1850 for maintenance. If I run for an hour and burn 600 calories, I should take off 1850/24 = 77 calories.

    But I don't as that's only a 13% variation and that's too much faff when after all there's all that lovely afterburn going on for the rest the day :flowerforyou:
    I've been running for awhile, yet to experience any afterburn. I don't see much change but know all to well what happens if I stop!:smile:
  • pixiestick
    pixiestick Posts: 839 Member
    Any exercise will help balance the calories you eat versus the calories you burn but you need to realise how many hours you will need to exercise to burn the fat.
    Rough rule of thumb - need to burn approx 3,600 calories to burn a pound of fat. 600 calories an hour would be a fairly average slow run. So that's six hours of jogging.

    Run for health and fitness. Eat sensibly for weight loss.

    Second this. From personal experience, I lost 50lbs running (prior to a bad ankle injury that's kept me off the trails), so I would say a resounding "YES!" to your question.
  • mareeee1234
    mareeee1234 Posts: 674 Member
    I have been running on the treadmill 5-6 days a week for the past 7 weeks; burning initially around 600 calories, and now I have improved and am able to run longer/faster, burning 800-1000 per session :)

    The first changes I noticed was definitely on my hips too - they were (and are) slimmer, as well as my back. :)

    Running has been great for me!

    About 3 weeks in though, I read about the whole 'mixing it up' thing. So I decided to try do this before my body gets too used to running. So now I do the elliptical for a while (burning a certain amount of calories), then the cybex elliptical, then hop onto the treadmill for a brisk walk and run. I also occasionally run in intervals on the treadmill too - it all depends on what I am feeling at the time.

    I also use the leg press at the gym for some strength training, as well as do squats basically every day! Cause I know resistance training is important in fat loss!

    I have lost a couple kilos, and only want to lose 2-3 more. I think if I continue this variety as well as keeping below my average goal a bit (eating about 3/4 of exercise calories back), I will lose weight. ..Or not even weight - FAT. This is the main thing: to lose fat, not necessarily 'weight'.

    Hope this helps...
    So definitely keep up the running - Its a great exercise!

    Improve yourself, then give interval training a go every now and then; and then incorporate other types of cardio exercises such as the elliptical into your workouts (if you have a gym membership); and also perform strength training a few times a week, which helps burn calories, and also helps to lose fat and strengthen muscle!!

    This + eating below your calories = success!

    Good luck !
  • Givemewings
    Givemewings Posts: 864 Member
    Thanks for all the advice. I think I need to start counting cals properly again and make sure I am exercising more regularly.I will continue to run but will try to add back some other training including weights. I can do this!!!
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    It's the only way I lost weight.
  • BeeElMarvin
    BeeElMarvin Posts: 2,086 Member
    you're probably losing fat if your waist is smaller but building muscle in your legs so you don't weigh any less


    tracey-jordan-nope.gif
  • shivaslives
    shivaslives Posts: 279 Member
    A good general philosophy is that weight loss occurs in the kitchen and fitness occurs in the gym (or on the road). Weight loss is really about the consistent daily calorie deficit which can be achieved without cardiovascular exercise. That's not necessarily what I would recommend, though.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    fat weighs more than muscle :)

    No, fat takes up more space by volume than muscle, a pound is a pound regardless of whether it's feathers or rocks.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    Hang on - take off sedentary? I always assumed these exercise trackers / HRM.s etc tracked the additional calories burned by the exertion of the exercise rather than the total for that time period.
    Some may, but you'd have to check the manual with yours :smile:

    I've never seen one yet that does. Word straight from Polar is that theirs don't and they pretty much set the standard for HRM's.
  • tmston2
    tmston2 Posts: 13 Member
    running is basically the only way to shed weight. its a combination of running (cardio), eating less (caloric deficiency), & some resistance training. im no expert but these things work for me. i play basketball 5-10 times a week in the summer months, and i relax the weights to 2 light work outs a week, and i always drop to abt 192lbish. in the fall and thru the winter i play abt 3-4 times a week and move to a more heavier 2 day a week full body workout (squats, deadlifts, hang cleans, push press, leg press, bench, rows,) and my weight is around 205lbish (my diet is a lot worse in the winter and i live in North Dakota, so im in doors alot in the winter) so running will def. drop the weight.
  • bonjour24
    bonjour24 Posts: 1,119 Member
    Running has been my main form of exercise for the last 2 years. The initial change in lifestyle helped me to lose 25kgs or do pretty steadily over about 8 months. Then it all just stopped. For about a year my weight has not changed at all. Nor have my measurements. In the past year I have trained for and ran 2 full marathons and about5 half marathons. I used to be happy with how mush fitter I'm getting- for me being fit is way more important tHan being fat! But now my marathoning is over for a year I am going to start working on speed training and weights. So, my 2p says its good for fitness, but weight loss will plateau after several months if you don't change it up.
  • PatrickCoyle
    PatrickCoyle Posts: 16 Member
    fat weighs more than muscle :)

    Complete BS

    A pound of fat ways the same as a pound of something else

    There is far to much BS on this site, people should actually research these 'facts' before spouting them on here
  • Dunkelheit666
    Dunkelheit666 Posts: 223 Member
    I started losing my weight doing all sorts of exercise, then became more serious about running as I got fitter. I'll be honest, I probably should be running more regularly, but even with the running I am doing I expected to lose some more weight. My weight is not budging and I still have at least another stone to lose .However, I feel great when I am running, my stomach is pulled in and my waist has got smaller and I feel fit. I am not overeating although i haven't been counting calories religiously for a while. I'm interested to hear from anyone with advice on this. If I ramp up my running will this help? Should I incorporate other exercise into my routine again? Do I need to bring my calories right down again? Any advice or comments welcome!

    take the stone out of your pocket.
  • Dunkelheit666
    Dunkelheit666 Posts: 223 Member
    fat weighs more than muscle :)

    i hate being that guy that points out symantics....

    but fat weight the same as muscle...1 lb = 1 lb
  • Dunkelheit666
    Dunkelheit666 Posts: 223 Member
    fat weighs more than muscle :)

    Complete BS

    A pound of fat ways the same as a pound of something else

    There is far to much BS on this site, people should actually research these 'facts' before spouting them on here

    people should chill out and relax. its just a message board. People shouldnt talk to people on message boards in a way that would get a kick in the head in person.
  • myofibril
    myofibril Posts: 4,500 Member
    If I ramp up my running will this help?

    Yes, greater intensity and / or duration equals greater calorie expenditure
    Should I incorporate other exercise into my routine again?

    Goal dependent but not entirely necessary.
    Do I need to bring my calories right down again?

    This is probably the easiest thing you can do. Get your eating under control. No need to drop them right down (in fact that is a bad idea both in terms of performance and fat loss.) A moderate deficit of say 300 - 500 under maintenance will be fine.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Yes you can lose weight running. You can maintain weight running. You can also gain weight running. If you are not losing, then yes upping the length or intensity (speed, incline) will burn more calories which should help you lose weight. Maybe try some HIIT running. Adding other types of exercise would likely help as well.
  • PatrickCoyle
    PatrickCoyle Posts: 16 Member
    fat weighs more than muscle :)

    Complete BS

    A pound of fat ways the same as a pound of something else

    There is far to much BS on this site, people should actually research these 'facts' before spouting them on here

    people should chill out and relax. its just a message board. People shouldnt talk to people on message boards in a way that would get a kick in the head in person.

    I don't see why people should 'chill' ,loosing weight and transforming your body is a scientific procedure and peoples frankly stupid 'facts' are what hold others back because they listen to them and give up or get stuck in a rut once it doesn't work
  • lrtmpv
    lrtmpv Posts: 1 Member
    Last year summer and fall I started running almost everyday (at least 6 days a week), because I wanted to get into shape for my wedding. While I toned up a lot, I did not lose a significant amount of weight. Now at the time I was running between 3 and 5 miles a day at different locations to mix it up. I would have liked to run more, but just didn't have the time.

    Recently I've joined a gym. And while I still run (2-4 miles, at least 3 times a week), I also do other things; the bike, elliptical, stair climber, weights, etc. I have noticed that I am losing weight faster and easier than I did when I was just running. I'm not a doctor or trainer or anything, but for me mixing it up has been the key. It's also helped keep me interested in working out. Hope this helps.
  • Dunkelheit666
    Dunkelheit666 Posts: 223 Member
    fat weighs more than muscle :)

    Complete BS

    A pound of fat ways the same as a pound of something else

    There is far to much BS on this site, people should actually research these 'facts' before spouting them on here

    people should chill out and relax. its just a message board. People shouldnt talk to people on message boards in a way that would get a kick in the head in person.

    I don't see why people should 'chill' ,loosing weight and transforming your body is a scientific procedure and peoples frankly stupid 'facts' are what hold others back because they listen to them and give up or get stuck in a rut once it doesn't work


    I get that misinformation is bad, but you dont have to be a butt knocker about it ya know?
  • MassiveDelta
    MassiveDelta Posts: 3,271 Member
    Weight loss happens in the kitchen. Fitness is built in the Gym
  • Dunkelheit666
    Dunkelheit666 Posts: 223 Member
    Weight loss happens in the kitchen. Fitness is built in the Gym

    great point!
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    You can.......but why would you want to?


    Just kidding everyone! Just typed the first thing that popped in my head. I have nothing against all you runners. I am impressed by you actually. It would probably take someone chasing me with a weapon to make me run. Not that I don't workout hard, running just isn't my thing. Definitely think it is good for weight loss as is anything that gets you off the couch. Important thing is that you like and can stick to it. The results sometimes don't come as fast as we would like like but if you persevere they will come.
  • iWaffle
    iWaffle Posts: 2,208 Member
    If I ramp up my running will this help? Should I incorporate other exercise into my routine again? Do I need to bring my calories right down again? Any advice or comments welcome!

    Are you running outside? That beats the pants off of running on a treadmill. It's like a totally different exercise. If not then start doing this. Work on increasing your distance and endurance. Focus on how far you can run and you'll start crushing the calories department. Results will differ depending on your weight and speed but my morning run burns over 900 calories on average. Unless you eat it all back and then some you will lose weight. Your body can't be all "I'm in starvation mode" if you're asking it to do an exercise that keeps your heart rate cranked and your legs pumping.

    Should you do other exercises? I would say that adding a good strength muscle building routine to your list is a great addition.

    Calories? If you have an accurate HRM, set your diary to sedentary and eat back those calories burned during cardio. Don't worry about calories burned during strength training. Just keep your protein column full and if you're losing too fast you can adjust as necessary.
  • Aries03
    Aries03 Posts: 179 Member
    Bump
  • dorianaldyn
    dorianaldyn Posts: 611 Member
    In theory, yes it should help because you're expending calories. Obviously actual weight loss depends on more than just "running."

    My personal experience - I trained for and ran 2 half marathons this year and my weight didn't budge. Granted I wasn't counting calories during all this, so I imagine I probably ate more to compensate for the added activity. Now I'm training for my third half marathon and I'm doing INSANITY and I'm tracking my calories, and voila, I'm losing weight.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I've lost close to 60 lbs over the last 9 years. The only physical activity I have performed is running....and obviously ate at a caloric deficit that was made easier to achieve due to that running.
  • kmorganlfc
    kmorganlfc Posts: 115 Member
    i hate being that guy that points out symantics....

    'Semantics' even :wink:
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    Short answer - yes.
    Short answer - no.

    I started running a little over a year ago because a number of my friends were running as part of their fitness/weight loss goals as well. All of us were also logging food/counting calories, save for one. None of us were "obese", just overweight and wanted to drop pounds to get healthier, and we all ate enough to fuel our bodies (i.e. eating back exercise calories, but not in full) Here's what I watched happen over the course of the last year:

    Two of them lost weight and leaned out into muscular, runner's body kind of runners.
    One didn't lose or gain, either inches or weight.
    One gained until she gave up on running and went back to just eating healthy, then she lost all the weight she'd gained.
    I gained weight that I'd lost prior to running and gained inches. But then lost inches, but no weight while training for my second half marathon, when I increased my strength training more than it had been. Once I stopped running in September, I also started just losing weight again.

    The three of us that had less than positive results are all pear-shaped. We all have fleshier thighs and hips, large breasts, large calves, and thinner upper bodies. The two that lost were more banana/straight up and down shaped, even when overweight. The weight pretty much fell off of them as soon as they started running and when they are in race training, they can eat like the runners you read about in articles that pound back massive meals after a workout.

    I honestly think that whether or not a person will lose weight from running as the main form of exercise depends a lot on their body before they start. I was the only one that didn't run with the group, I had a different schedule, but the other four ran together and often ate together. So they were more of a control group than I was, I just happened to start and train for the same race distances as they did. But it's definitely variable, and running just isn't always the answer.
  • ejwme
    ejwme Posts: 318
    I am a long time runner, but was recently coming back to it from a lapse which included weight gain. I wanted to lose weight (~20 pounds total), but didn't stress over it, I just ran what I wanted according to a nice ramping up schedule and ate organically - reasonable portions of healthy stuff when I was hungry. I dropped about 5 pounds super easily right away, then nothing for months. Started religiously tracking food to prove to my husband he was wrong (he wanted me to eat more), but... he was right.

    I was eating half what I should have, purely accidentally (I'm one of those wierdos whose appetite disappears with activity. Doubled my calories, religiously tracked in MFP, and dropped another 6 pounds easily. Went to see a nutritionist to see what ELSE I was wrong about, and she put me on an easier plan that incorporates my training into my lifestyle to provide me with the ability to eat consistent meals and snacks without fretting over eating back my calories (the biggest bain of my existence - I'd have a lovely evening run and find at bed time that I was two meals shy). I'm a lot happier with the process now, but keep forgetting to get on the scale in the morning to check the progress... I guess I've stopped worrying too much about it :D

    If you've hit a true plateau (where neither your weight nor your body composition (waist, thigh circumferences) are changing), the best way to shake loose is to change something. Eat more. Eat less. Eat differently (one meal a day, 10 small meals, whatever is vastly different from what you're used to... within safe reason - don't hurt yourself). Same with your activity - you normally run 3 miles at a nice easy jog? Sprint half a mile then walk half for three miles instead. Normally do intervals? Try a long, super slow distance. If you live on a flat, go find a hill to run up. If you do hills, go find a river trail or do laps on a flat track. Shake it up.

    And don't be afraid to visit a nutritionist or a trainer (or both) to get some ideas. Sure the interwebs and this community are full of great information. But you can save yourself a lot of time, hassle, incorrect conclusions, and misinformation by going and seeing a professional, even just once or twice.

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