Weight loss is a slow process that requires several lifestyle changes. Embarking upon a regular running regime is a great way to jump-start the weight loss process. But other factors to weight loss need to be taken into consideration. Since weight loss is simply a matter of burning more calories than consumed on a daily basis, caloric intake and diet are both important elements of the weight loss equation.
Calories
Found in all food, calories provide the body with the fuel it needs to function properly. The average person requires roughly 2,000 calories a day in order to remain active and healthy. Extra calories that are not immediately converted to energy are stored in the body as potential energy in the form of fat. However, healthy weight loss is a slow process. In order to lose a pound a week, 3,500 calories must be removed from the diet or burned through exercise. Since 1 lb. of body fat is equivalent to 3,500 calories, you should only expect to lose 1 to 2 lb. of fat a week with a healthy diet and exercise.
Running
Running is a type of aerobic exercise that has many benefits including increasing endurance, strengthening the heart, relieving stress, boosting mood, improving self-esteem and promoting weight loss. However, in order to lose weight and improve cardiovascular health, the Mayo Clinic recommends runners elevate their heart rate for at least 30 minutes, five times a week. A good gauge for monitoring the intensity of a run is to talk. When running a sustainable pace, you should be able to hold a conversation, but be unable to sing. Running to lose weight also requires running more than a mile. This is because even a beginning runner can run a mile in 10 minutes. For those just starting out it could be beneficial to start with a running/walking training program and build to a 30-minute run.
Healthy Diet
A healthy, low-calorie diet can significantly improve a person's ability to lose weight. As mentioned earlier, a reduction in caloric intake forces the body to burn energy stores or fat in order to meet energy demands. A balanced diet that is low in unsaturated fats and high-fat protein, but rich in whole grains, low-fat proteins, fruits and vegetables combined with smaller portion sizes can drastically decrease the number of calories consumed. The easiest way to lower the daily caloric intake is to replace high-calorie foods with low-calorie options and to avoid foods that are high in saturated fat, trans fat and refined carbohydrates. The calories, protein, vitamins, minerals and fiber in a healthy diet not only aid in weight loss, but are essential for ensuring that all the body's nutritional needs are met.
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