Running is a great way to burn fat, as long as you keep calories in check. The average run burns 100 calories for each mile covered. Increasing intensity boosts this burn, but it is still possible to gain weight while running if you don't keep an eye on your diet.
Step 1
Know how many calories you need. Many people believe that if they start running the pounds will practically melt off. Some people have that experience, but more often the new diet program boosts appetite, which leads to eating more calories. If weight loss is a goal, it is important to track how many calories you are eating, and, if you aren't losing weight, create a deficit, through exercise, restricting your food intake, or both.
Step 2
Build muscle to boost metabolism and look slimmer. Muscle burns more calories than fat, and muscle looks slimmer and tighter than fat. To speed your weight-loss program, add exercises that build muscle. While some people lift weights to achieve this, you can build muscle through running as well. Running track intervals and hilly workouts build the large lower-body muscles.
Step 3
Manage your food intake wisely. Most people reach a point where, to meet their weight goal, they have to be a little hungry. The key to maintaining a running routine while eating fewer calories is to manage the calories you can have wisely. Eat unprocessed foods, which tend to be lower in calories than processed foods. Don't drink calorie-rich soft drinks and sweetened beverages. Limit sports drinks to the period of time around your workout. Eat a protein- and carbohydrate-rich snack immediately after your run to boost recovery so that you have plenty of energy for your next workout.
Step 4
Boost the intensity of your runs. If your body is accustomed to the same daily 3-mile loop, it's unlikely that you are not getting any weight loss benefits from this workout. The human body is made to continually adapt and become more efficient. To burn fat during a running workout it is important to change your routine regularly. Speed workouts, intervals and hill work all increase the intensity, and the calorie burn, of a run.
Step 5
Create a calorie deficit and boost metabolism with long runs. Once a week, head out the door for a long run. Runs of 90 minutes or more are a great way to kick-start the metabolism and burn fat. This workout isn't for beginning runners. If you aren't comfortable with the idea of running this far, try adding 15 minutes to the time of your longest run, once a week. Increase the time gradually as you become fitter.
Tips and Warnings
- Cutting 250 calories from your diet each day and burning an extra 250 calories through running daily will allow you to painlessly lose 1 lb. each week. Cutting calories drastically will leave you without the energy necessary to run.
Member Comments