High-intensity exercise like running may help you trim more body fat than lower-energy exercise such as walking, according to Presidents Challenge.org. While your body burns more calories from fat than carbohydrates during low-intensity exercise, studies suggest that higher-energy workouts burn more total calories when your workouts are long enough. To maintain your weight you may need to increase the duration of your workouts. When you diet, your body is able to burn even more calories than you take in, which also helps you lose weight.
Diet
Choosing to eat a healthy diet that cuts the number of calories you consume will help you lose weight faster. The Mayo Clinic reports that 3,500 calories equals roughly 1 lb. of fat. To lose a pound, you need to burn 3,500 calories more than you consume. If you cut 500 calories from your daily intake, you could drop about a pound a week just from your diet. Talk to a doctor or dietitian whenever you begin a new diet or exercise regimen.
Exercise
Even if you opt not to change your diet, increasing the amount of exercise you get may help lose pounds. Most studies report that you can lose 4 to 6 lbs. a week just by increasing physical activity, according to Shape Up America.org. Everyone's metabolism is different and you may need more exercise than others. The U.S. Department of Health and Human Services reports that some adults need 150 minutes of high-intensity exercise spread out over a week while others may need less. Increase your endurance by adding additional time each week until you reach your goal.
Running
Depending on your metabolism, you may lose more or less weight than the following averages: If you weigh 160 lbs. and run for an hour at 5 mph, a 12-minute mile, you may burn 580 calories and lose 0.17 lbs; 8 mph, a 7.5-minute mile, may burn 980 calories for a loss of 0.28 lbs.; 10 mph, a 6-minute mile, may burn 1,162 calories for a loss of 0.33 lbs.
A 200-lb. person running for an hour at 5 mph may burn 725 calories to lose 0.21 lbs; 8 mph may burn 1,225 calories for a loss of 0.35 lbs.; and 10 mph may burn 1,452 calories for a loss of 0.41 lbs.
A 240-lb. person running for an hour at 5 mph may burn 870 calories to lose 1/4 pound; 8 mph may burn 1,452 calories for a loss of 0.41 lbs.; and 10 mph may burn 1,743 calories for a loss of about 1/2 lb.
Warnings
If you run outdoors, watch out for cold and heat stress. Symptoms of hypothermia include numbness, tingling, fatigue and pain. If you experience these symptoms when the temperature drops, get inside a warm place, remove wet clothing, drink warm liquids and bundle up in a blanket or sleeping bag.
Symptoms of heat illness include too much sweat or no sweat, fatigue, dizziness, racing heart and confusion. If you experience any of these symptoms on a hot day, get inside a cool place, drink cool liquids, fan yourself, hop into a cool shower or swimming pool, or use ice packs to cool your body off.
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