How much weight you can lose in two months by running is dependent on how many calories you are burning during your runs, how often you run, and what your caloric intake is like. Weight loss occurs when there is a calorie deficit, meaning you burn more than you consume. The safest amount you should lose per week is 2 pounds. In two months, it is possible that you can drop 16 pounds just by running.
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Lose 1 to 2 pounds per week for the most realistic and successful approach to weight loss. One pound is equal to 3,500 calories. If you would like to lose 2 pounds in a week, then you should burn 1,000 calories per day. This can be done either by running or by cutting calories from your diet. A combination of both exercise and diet is the most effective way of achieving your calorie deficit.
Calories Burned While Running
How many calories you burn while running depends on how much you weigh, how fast you're running and for how long. Healthstatus.com shows a 160-pound person running for 45 minutes at 6 mph burns a total of 547 calories. If you cut 450 calories out of your diet each day and run, then you are on track to lose 2 pounds per week. On days that you don't run, you will need to either cut out more calories from your diet or find an alternate form of exercise.
Daily Caloric Intake
To find out how many calories you need per day to lose weight, you first need to determine your caloric intake for weight maintenance. MedlinePlus recommends sedentary people eating 10 calories per pound of body weight. Lightly active people should eat 13 calories. Moderately active people should eat 15 calories per pound of body weight. And strenuously active people should eat 18 calories. If you are 160 pounds and you exercise most days of the week, you should eat 2,400 calories. On days you don't run, eat 1,400 calories. On days you burn 500 calories, you should eat 1,900 calories. Keep in mind, however, that the American College of Sports Medicine recommends men never eating fewer than 1,800 calories and women never less than 1,200.
Weight Loss Plan
Running is an efficient activity when it comes to burning calories. For additional calorie burn, however, you should incorporate other fitness activities, such as strength training. In addition to burning calories during your workout, strength training boosts your metabolism and increases the amount of calories you burn when you're not working out. It is also important to practice a variety of exercise choices to avoid overtraining and possibly injuring the muscles that you overwork consistently.