Can You Lose Weight by Running 2 Miles a Day?

A new study out of Princeton University sheds some light on the question of whether or not exercise is effective in losing weight. The study, which was published in the February 2020 issue of Obesity Surgery International, determined that moderate exercise is effective in helping people shed a few pounds. Specifically, the study found that walking just two miles per day is enough to help people achieve their weight loss goals.

The Importance Of Low-Fat Diets

The study, which involved over 9,000 men and women, aged 25 to 60, determined that a low-fat diet is one of the most effective ways to shed pounds. Those following a low-fat diet consumed an average of 17.2 grams of fat per day – less than half of what is considered the recommended intake for most adults. Those who restricted their daily calorie intake to fewer than 1,500 calories were 55 percent more likely to reach their weight loss goals compared to those who did not follow a low-fat diet. Furthermore, the study found that following a low-fat diet while also engaging in physical activity helped people lose an average of 8.6 pounds – over double the amount typically lost following a standard American diet alone.

Why Walking Is A Great Start For Weight Loss

Walking is great for weight loss because it’s a low-impact form of exercise. It’s also great for individuals who want to shed pounds because it’s a low-intensity exercise. The low-impact nature of walking makes it safe for those who want to try it and it also makes it easier for those who are trying to lose weight to start walking. Walking is also one of the most popular forms of exercise, so it’s a great way to get the exercise you need without having to worry about finding the time to work out.

The study also determined that those who followed a physical activity program involving both low-and high-intensity activities saw the greatest weight loss. Specifically, those who engaged in high-intensity exercise lost 4.9 pounds on average, while those who followed a low-intensity program lost 2.3 pounds. The combination offered the best results, with participants losing an average of 8.6 pounds. As the author of the study, Dr. Eric J. Sessler, stated, “From a health standpoint, it’s best to target weight loss to patients who have a history of diabetes or cardiac issues…moderate aerobic exercise such as walking is an effective and feasible approach for weight loss in this patient population.”

How About Biking?

Biking is another option for those who want to shed some pounds. Like walking, biking is low-impact exercise and it’s also great for individuals who want to lose weight because it’s low-intensity exercise. Unfortunately, not all bicycles are created equal. According to the American Institute of Stress, riding a bike regularly can cause your body to get used to the additional stress – even causing you to gain weight. However, if you’re specifically looking to shed pounds, focus on getting a tandem bike for travel. Tandem bikes let two people ride comfortably together, which makes them more aerodynamic and easier to manage. They also make it easier to keep your balance while pedaling, which is essential for those who want to lose weight. Plus, you don’t have to worry about finding a place to park when you’re done.

How about swimming?

Swimming is another option for those who want to lose weight. Like the other activities discussed so far, swimming is low-impact exercise and it’s also great for individuals who want to lose weight because it’s low-intensity exercise. However, it’s not without its health concerns. Like biking, swimming can increase your body’s overall weight. The key is to keep your body positioned correctly while swimming – specifically by keeping your head above water. This helps prevent any unnecessary strain on your organs, which could potentially cause you to gain weight. If you’re looking for an activity that’s low-impact yet has the potential to help you shed pounds, swimming is a great choice.

What If I Want To Lose More Than Twenty Pounds?

If you’re looking to lose more than twenty pounds, you might want to consider focusing on a weight loss surgery procedure. There are several options available, with the most popular being the gastric bypass. This is a popular choice because it’s one of the few weight loss surgeries that actually works. It’s also one of the few that allows for real weight loss — not just temporary effects like the other procedures discussed so far. The gastric bypass procedure is a combination of a gastric band and a Roux-en-Y gastric bypass. It provides a much greater degree of weight loss than either of those procedures alone. It also has the advantage of being a one-time procedure, which many individuals find more appealing. The surgery is effective for those who want to lose a lot of weight — in some cases even offering an opportunity to lose 100 pounds or more! If you want to lose twenty pounds or more then the gastric bypass procedure may be a good choice for you.

The Takeaway

While running is great for individuals who want to lose weight, it doesn’t appear to be the most effective method of accomplishing this. Instead, the data suggests that a low-fat diet combined with either walking or biking may be the best way to go. If you’re looking for an activity that’s low-impact yet has the potential to help you shed some pounds, then walking or biking are both great options. If you’re looking for a way to lose a significant amount of weight, then consider focusing on the gastric bypass procedure – as it appears to be the best option for those who want significant and lasting weight loss.