A daily two-mile run is a good way to burn calories and fat, as well as tone your muscles. But to lose weight, you will need to watch your diet, too, and make sure that you are not consuming more calories than your runs burn off. Tell your doctor before you begin losing weight, and consider consulting with a nutritionist to help you come up with a diet that complements your exercise routine.
Calories Burned
The amount of calories you burn on your two-mile run will depend on your current weight. For example, if you weigh 185 lb., you can burn 296 calories by running two miles. If you weigh 155 lb., you will burn about 248 calories. To lose 1 lb. of fat, you will need to eliminate 3,500 calories either by exercise, diet or a combination of the two.
Complementary Diet
It is possible to lose weight just by running, but making small, healthy changes to your diet can help you lose weight faster, as well as ensure that you are giving your body the nutrients it needs to support your runs. For example, if you burn 250 calories a day running, you can eliminate an additional 250 calories from your diet each day, which will lead to a loss of about 1 lb. a week. Do simple things like replacing a daily soda with water or eating low-fat cheese instead of cheese made with whole milk, and you can easily eliminate those extra calories.
Boost Your Calorie Burn
Once you can comfortably run two miles, you might consider enhancing your calorie burn. You can do this by increasing the amount of time or distance that you run, as well as by adding intervals to your jog. Interval training means combining short bursts of sprints with slower recovery periods of jogging or walking. For example, you can run at 10 mph for one minute, then slow to 5 mph for the next three or four. You can then increase the length of your sprints as you build stamina. This type of running will enhance your cardiovascular and muscular fitness, as well as help you meet your weight-loss goals.
Additional Considerations
The typical recommendation for weight loss is to lose 1 to 2 lb. each week, and trying to lose weight more quickly may pose risks to your health. Talk to your doctor about the pace that is best for you, as well as how much weight you need to lose. Also consider adding some strength training into your exercise routine, like taking a Pilates class or lifting weights, which will help build muscle and enhance your running performance.
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