Consistent physical activity is an important element for a successful weight-loss program. Running is effective at burning a significant number of calories. Those who are having difficulty losing weight despite regular running sessions may have metabolic issues or may need to make adjustments to their nutritional habits.
Weight Loss
To lose body fat, you must create a caloric deficit by burning more calories than you consume. You can increase the amount of calories you burn by participating in regular physical activities, such as running. For every pound of fat loss, you must burn 3,500 more calories than you consume.
Running for Weight Loss
According to the Mayo Clinic, running is the most effective exercise for burning calories per unit of time. A 160-lb. person will burn about 986 calories for every hour he runs at 8 mph.
Additional Factors
The total amount of calories you burn per day can be increased with your running workouts, but it's most significantly impacted by your personal metabolic rate. Your metabolism is the rate at which you burn calories, and this value is dictated by genetics, hormonal fluctuations, physical activity consistency and body makeup. Those who have more lean muscle have a faster metabolism because muscle requires calories to maintain tissue structure. If you're struggling to lose weight, you may have a slower metabolic rate.
Nutritional Impact
While running will directly increase the amount of calories you're burning, to lose weight, you must also pay attention to your eating habits to make sure you're consuming an appropriate amount of calories. It's easy to cancel out the calories you burn during your runs with a high-calorie meal. First calculate how many calories you should eat to maintain your current weight by using an online calculator, and then subtract 500 from that daily total to help you lose weight. Monitor your daily intake and make healthy food and drink choices to allow your runs to be effective and to set yourself up for success.
Considerations
If you make adjustments to your nutritional habits and believe you're burning more calories every day than you're consuming yet don't lose weight, you may have an issue with your thyroid. Your thyroid function directly impacts your metabolic rate. You may want to visit your doctor to check whether your thyroid is functioning correctly.
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