Using running as part of a weight loss program is a good way to boost your metabolism and quicken your results. But part of any pound-shedding plan has to include a look at the food you're consuming, because even if you're running fast and far, you'll need to calculate the calories ingested against the calories burned to see satisfactory, healthy results. Controlling your exercise and diet is the key.
Set the Goal
How fast you can lose weight depends on several variables, including how much weight you have to lose, whether you are male or female, your height, your age and what foods you're eating. According to a 2010 survey by the International Food Information Council Foundation, most Americans don't know how many calories they should consume in a day. The U.S. Department of Health and Human Services issued guidelines in 2005 (see Resources) that will help you figure it out.
Calculate the Calories
To figure out how quickly you can lose weight, you need to know that 1 lb. of body fat is equal to 3,500 calories. If you are simply counting calories to lose weight, you need to cut 500 calories each day of the week to lose 1 lb. If your goal is 5 lbs., you could follow this plan and be done in a week. By adding running, or some other form or workout, in addition to cutting your calories, you will burn off extra calories and lose weight faster.
Factor in Exercise
The bigger you are, the more you will burn off while exercising, no matter what the activity. The more strenuous the workout, the more energy you will expend. For example, a 160-lb. person who runs for an hour at 8 miles per hour will expend 986 calories, according to the Mayo Clinic, while a 240-lb. person will burn 1,472 calories. Find a chart that lists the activity you prefer such as one offered by NutriStrategy (see Resources), which breaks down running speeds.
Go the Distance
If you think you can suddenly go out and sprint around your local high school track and the pounds will fall you, you're mistaken. Running will help you lose weight, especially when combined with reducing your calorie intake, but the transformation doesn't happen overnight. Consistency is important. According to the federal government, you should aim for getting 30 minutes of moderate aerobic activity five days a week and spend two days doing strength training.
Considerations
Running fast and far may help you achieve weight loss goals. But if it doesn't, you may want to mix up your exercising. Interval training can provide a boost as you push yourself to increase your intensity in short increments as part of your workout. You could also consider adding strength training to your exercise routine. As you gain muscle, your body burns calories more efficiently, which can result in weight loss and give you a more toned body.
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