If you want to lose weight and keep it off, exercise is your best bet. The formula for weight loss is burning more calories than you consume, and exercise will boost your metabolism, burning extra calories. Health writer Dr. John Pillinger states that if you increase your daily activity level, you'll most likely lose weight even if you eat the same foods. Throw in lots of water, and you'll have an effective weight loss program based on just running and drinking water.
Step 1
Start a beginning running program. Aim for at least 30 minutes of walking and running five or six times a week. Alternate one minute of running with two minutes of walking, and gradually increase your running time until you can run for the whole 30 minutes. Run at a slow, comfortable pace, keeping in mind that for beginners, endurance is more important than speed. Keep your arms low and relaxed when you run.
Step 2
Stretch your leg muscles after each run to minimize the risk of injuries and soreness. Stand with your legs straight and reach down toward your toes, holding for a count of 10. Incorporate other stretches into your routine as well, such as sitting with your legs straight out in front of you and reaching for your toes.
Step 3
Drink eight 8-oz. servings of water a day, plus one serving for every 10 minutes that you run. Drinking water will help your body flush out fat and toxins and make you feel full and less likely to overeat. Staying hydrated also will help your running performance, as water helps prevent muscle cramps and fatigue.
Step 4
Run consistently. Stick with your program even if you occasionally miss a workout. People often fall off the weight loss bandwagon because they miss a day of their program, then get overwhelmed and stop altogether. Push through the challenging times, and you'll be rewarded with a fit, toned body.
Tips and Warnings
- Consult your physician before beginning any exercise and weight loss program. To stay motivated, keep a running journal to track your progress and record your milestones.
- If you feel sharp or persistent pain while running or after your runs, see your doctor.
Things You'll Need
- Running shoes
- Comfortable workout clothes
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