Can you lose weight by running?

x_Shruti_x
x_Shruti_x Posts: 21 Member
in Fitness and Exercise
I want to lose 20lbs as I have an unhealthy weight for my age and height. I eat a low calorie diet but I want to up the ante and see some good results by actually exercising. I can't afford workout dvds like P90x and I'm not sure if 30DS would help ME lose 20lbs as opposed to somebody who weighs more and has more to lose. So I was just wondering if it was possible to burn around 100-200 calories from running a few times a week or skipping (jumping rope).

Basically, I have the diet aspect under control but not the exercise as I am lazy and not exactly sure what I need to be doing.
Funny thing is, I'm asking for tips but I'd also need to motivate myself to follow them!

Any advice?
Thanks! xx

Replies

  • dorkusmalorkus
    dorkusmalorkus Posts: 61
    im no expert, but i LOVE running, ill usually burn about 400 calories each time, it definitely cant hurt! healthy cardiovascular goodness!
  • RaeannePemberton
    RaeannePemberton Posts: 382 Member
    running is GREAT for calorie burn, but it's so easy to get into the trap of "i can run if i want to eat THIS"... (or fill in the blank with any treat or indulgence you may someday feel you earned) i have been running for 2 years now and at first it really helped me lose weight. but once i trained for my marathon, i had already gone deep into that thinking of entitlement and i actually GAINED weight.

    so.... be careful. do not base your intake on your "burn" and you will be doing great. :)
  • RaeannePemberton
    RaeannePemberton Posts: 382 Member
    PS Walking is a GREAT low-stress workout that actually can burn close to 100 cals per mile (which is close to the burn of running) but it takes longer obviously. :->
  • thebigcb
    thebigcb Posts: 2,210 Member
    ever see a fat marathon runner?

    Personally weight falls off me when I run.
  • joybedford
    joybedford Posts: 1,680 Member
    First thing how low are your calories. It is actually counterproductive to eat too little as you will go into starvation mode. I am runner and can burn around 700+ caloroes on a 60 minute run but i also eat those calories back. I usually eat over 1500 calories on a non exercise day and can go as high as 2800 on a long run day (currently 12 miles) and i consistently lose weight. You may find this hard to believe but when i didn,t eat this amount i maintained and was getting frustrated upped the calories and weight loss. Its only a lb a week but it will stay off.
    Secondly if you start running follow a programme I did too much too soon and injured myself follow a good walk run programme and increase gradually.
    Also lift weights nothing better for toning. Combine cardio and weight lifting and you will get the body you dream off. I still have a way to go but have lost 20 lbs in total and what i am doing works for me. Add me as a friend if you want my food diary is open and i log in everyday.
  • rachaelh84
    rachaelh84 Posts: 45 Member
    ever see a fat marathon runner?


    HA! :laugh:
  • fitrene
    fitrene Posts: 52 Member
    As a female runner, I will be honest with you. I NEVER lost weight when I trained for several 5Ks. I was about 20 lbs overweight when I trained for my first of about 6 5Ks. BUT, I was ONLY running daily (5-6x a week) . You need to also incorporate other daily cardio (cross training) AND weight lifting. That is when I started to lose not only weight but inches as well as a clean diet with a calorie deficit will help you lose weight.


    I had a friend who had this same issue. Keep in mind though, everyone is different.

    Good luck!
  • Nikstergirl
    Nikstergirl Posts: 1,549 Member
    Running can definitely help you lose weight... as long as you don't allow yourself to eat whatever you want just because you ran! If you're already counting calories you're doing it right. Running can increase your metabolism and burn around 100 cals per mile. If you haven't run before (or in a long time) I would recommend you check out the Couch to 5k plan. It starts with run/walk intervals and gently moves you into running. Too much stress on your knees and other joints too fast can cause injury and you don't want that. Listen to your body!

    Good luck!
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    ever see a fat marathon runner?


    LOL.... Yes, This.

    :)
  • sc1572
    sc1572 Posts: 2,309 Member
    absolutely! plus, it's definitely helped me trim down and build more muscle, so i look leaner!
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    You can but keep your diet under check and lift weights for optimal results :wink:
  • rml_16
    rml_16 Posts: 16,414 Member
    Any exercise will help you lose, regardless of your size.
  • x_Shruti_x
    x_Shruti_x Posts: 21 Member
    I would recommend you check out the Couch to 5k plan. It starts with run/walk intervals and gently moves you into running. Too much stress on your knees and other joints too fast can cause injury and you don't want that. Listen to your body!

    Good luck!

    I will check that out!

    Thanks for your replies guys!
    So what I should be doing is both eating well and running enough for a calorie deficit? But also strength training? Could somebody tell me why strength training is also important?
    If I, as a 155cm female, am trying to eat around 1200 calories a day, how much should I run a day to lose 20lbs healthily?
  • Lisamar74
    Lisamar74 Posts: 114
    I swear by running for weight loss. And I don't do long runs. Usually 4-6 miles a day or every other day. It stripped the weight off me last year but then I had an operation which meant I had to lay off the running for a good while and boy did I notice the difference. Piled the pounds on. Because I was used to being able to eat whatever I want. I'm trying to get back into it but it's hard because I feel back at square one. And I did often get bored of running. But it's a great feeling when you're in the zone.
  • ashnm88
    ashnm88 Posts: 748
    You lose weight by being in a calorie deficit. So as long as you are in a deficit you can.
  • pyrowill
    pyrowill Posts: 1,163 Member
    I have been a member of a gym for most of my teenage and eearly twenties life, always kinda stayed the same weight. I quit the gym and just took up running, and lost 2 stone simply by running. Do it, you won't regret it.
  • joybedford
    joybedford Posts: 1,680 Member
    strength training will tone everything up and increase your metaboilc rate as muscle burns more calories. Muscle also takes up less space than fat so gives a leaner look than flab, it also just looks better. There is no fixed amount of time you should run it is personal choice and everybody loses weight at different rates. Start off slowly as running can be a bit hard on the joints make sure you have good running shoes very important try to get properly fitted at a specialist shop they will watch you run and prescribe the right shoes for your running style. This doesn,t cost a fortune the analysis is generally free if you buy the shoes there and worth it in my opinion.You might find once you start running it becomes addictive and you want to do more I started for weight loss and am now training for a marathon. I am a very unhappy person if i miss my run.
  • Toddrific
    Toddrific Posts: 1,114 Member
    Rumor has it the reason cardio is frowned on in some circles is that it increases your appetite, so as long as you aren't eating more due to it, it's good!

    Weight training tones you up and prevents lean body mass loss. When someone is in the process of losing weight some of that weight loss will come from muscles. Weight training counteracts that.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    As a runner from way back, I can honestly say that I never lost any weight from running because I always ate to make up for it. To lose weight, you need a calorie deficit. It doesn't do any good to run off the calories if you just overeat to compensate. I remember how shocked I was after my first marathon training to find that I had gained 2 pounds by the end of my journey! :laugh: You don't want to undereat, though either. You need food for fuel and repair. To me, the exercise part is not for weight loss. The running, etc. is for other health benefits - blood pressure, energy, mood, muscle tone. I use MFP to track my food intake and maintain my weight and running and hiking for all the other awesome benefits it provides. Have fun!
  • kbmnurse
    kbmnurse Posts: 2,484 Member
    Yes, running=losing weight. As long as you don't eat like superman. LOL
  • anraq13
    anraq13 Posts: 16
    iMO I've never been a fan of doing cardio for weight loss reasons. First of all, notice how cardio always gets you even more hungrier after you do it? Then you may end up gorging on food, but reasoning that you worked out hard so you either deserve it or it will not make you gain weight. The latter is true if you do it often, but will it make you lose signifigantly? Most likely not unless you have good genes and aren't prone to obesity. The key is to do muscle building exercise, eat MORE healthy foods such as protein and veggies. The best veggies are the ones that are grown above ground. Below ground, rule it out. Muscle burns fat and you don't have to do it like a body builder to see results. I know my beliefs might get some back lash but this information isn't something that I came up with. I recommend the book "The smarter science of slim" by Jonathan Bailor. It supports "my theory" on the idea of eating MORE, excersising LESS. To lose weight with running, you'd have to run at least 5 miles OR MORE every day to actually see your body physically change. Have you ever seen a fat marathon runner? No, because they run 5 miles or more, as I said . Have I ever seen a fat AVID runner? absolutely. He ran less than 5 miles daily and didn't change his diet, got only hungrier after running, and still has a spare tire. Well... Here is the link to that guys theory. http://www.king5.com/health/Eat-more-exercise-less-and-still-lose-weight-139493558.html
  • picassoadagio
    picassoadagio Posts: 407 Member
    Lost 60+ lbs. running.
  • lisanume
    lisanume Posts: 127 Member
    I want to lose 20lbs as I have an unhealthy weight for my age and height. I eat a low calorie diet but I want to up the ante and see some good results by actually exercising. I can't afford workout dvds like P90x and I'm not sure if 30DS would help ME lose 20lbs as opposed to somebody who weighs more and has more to lose. So I was just wondering if it was possible to burn around 100-200 calories from running a few times a week or skipping (jumping rope).

    Basically, I have the diet aspect under control but not the exercise as I am lazy and not exactly sure what I need to be doing.
    Funny thing is, I'm asking for tips but I'd also need to motivate myself to follow them!

    Any advice?
    Thanks! xx

    I didn't want to spend the money on P90X and not do the work outs or have them be too tough,. I purchased XFactor by Wieder at walmart for $30.00 it is a series of DVD's that are similar to the P90X. I would say it was a stepping stone to that...it incorporates a lot of strength and cardio using your own body..... I run dailly and do the dvd's M-W- F I dropped 9lb in 1 week once I stepped up the running with the dvd.
    Also, the 30DS is for those looking to lose their last 20 or so.......

    Hope this helps..
    Lisa
  • Smuterella
    Smuterella Posts: 1,623 Member
    Strength training is important because the more muscle you have the more calories you burn.
  • anraq13
    anraq13 Posts: 16
    Rumor has it the reason cardio is frowned on in some circles is that it increases your appetite, so as long as you aren't eating more due to it, it's good!

    Weight training tones you up and prevents lean body mass loss. When someone is in the process of losing weight some of that weight loss will come from muscles. Weight training counteracts that.

    I agree 100%, as I was just talking about that but I hadn't seen your response until now. :)
  • 2April
    2April Posts: 285 Member
    As a female runner, I will be honest with you. I NEVER lost weight when I trained for several 5Ks. I was about 20 lbs overweight when I trained for my first of about 6 5Ks. BUT, I was ONLY running daily (5-6x a week) . You need to also incorporate other daily cardio (cross training) AND weight lifting. That is when I started to lose not only weight but inches as well as a clean diet with a calorie deficit will help you lose weight.


    I had a friend who had this same issue. Keep in mind though, everyone is different.

    Good luck!
    I agree with this.
  • tjdimplez
    tjdimplez Posts: 11
    YES indeed! I've lost 20 lbs running 3 to 4 x a week. Plus I incorporated weights to help build muscle. I love running and how it makes your body look and feel....long, lean and healthy. I've also noticed my energy levels are through the roof and my mental ability has increased. I'm more productive at work and home. Running is great!
  • anraq13
    anraq13 Posts: 16
    YES indeed! I've lost 20 lbs running 3 to 4 x a week. Plus I incorporated weights to help build muscle. I love running and how it makes your body look and feel....long, lean and healthy. I've also noticed my energy levels are through the roof and my mental ability has increased. I'm more productive at work and home. Running is great!

    It is great and good for your heart, stamina...etc but for weight loss, it's not considered the best thing, and won't work for a majority of people. You are one of the lucky ones whom it worked for, and maybe you lost Because you did incorporate weights and that's what encouraged the weight loss.
    http://blogcritics.org/books/article/book-review-the-smarter-science-of/
  • momwhosbusy
    momwhosbusy Posts: 154 Member
    running is GREAT for calorie burn, but it's so easy to get into the trap of "i can run if i want to eat THIS"... (or fill in the blank with any treat or indulgence you may someday feel you earned) i have been running for 2 years now and at first it really helped me lose weight. but once i trained for my marathon, i had already gone deep into that thinking of entitlement and i actually GAINED weight.

    so.... be careful. do not base your intake on your "burn" and you will be doing great. :)

    Wow, Thanks for posting this! I have been doing this and didn't even realize it until I read your post! THANK YOU so much for the "Light Bulb" moment! I haven't gained but def have not been losing and now realize that this is why!
  • Nikiki
    Nikiki Posts: 993
    everything thats been said plus:
    definitely do some cross training, if you want some free workouts, in addition to c25k you can look up "200 squats" "200 situps" and "100 pushups" google it, or if you have an iphone there's an app that I have for each (not sure if droid has an app I would assume so) that trains you in a similar way to do more of those exercises. This will help you tone up too :) AND check out your local library for exercise dvd's I can rent them from mine for free, often they're a little outdated but free is good :)

    Make sure you're stretching a TON after both running and toning exercises will help prevent injuries while running and help speed recovery time.

    I'm on week two of couch to 5k and I'm loving it :) I use an app on my iphone, its not easy and I've missed a few days (I should be just starting week three instead of just finishing week 2) but I've lost 6 pounds so far (dont pay attention to the ticker, I was loosing really good then fell off the wagon and gained, 2 more pounds to go and the ticker will start moving again!) BUT those six pounds weren't lost by running alone, I work out at a gym and have workout dvd's at home. On my c25k days I just do that in the morning and do a video in the evening (I'm using Brazil Butt Lift!) on my off days I use the elliptical or stationary bike and lift weights. Running on its own really doesnt burn millions of calories unless you're a marathon runner, my burns are usually in the 100-200 range for a c25k workout and thats not enough for me to lose!

    Also for those that said cardio makes you hungry: plan plan plan plan! I have hungry days where I feel like I need more but I try to plan it so my big carb meal is in the morning when I run, I eat oatmeal made with almond milk, usually fruit &/or peanut butter and with an egg stirred in for protein. The whole thing is close to 500 calories but it really helps me feel full and prevents the cardio hungries, and I include it in my plan for the day so I'm not going over cals. Oh! and make sure you're getting plenty of fiber and lean protein. greek yogurt with some granola and a packet of stevia is a good low cal, high protein & fiber snack to help ward off the hungries too :) Most days I net about 1400 calories after my workouts.

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