People always ask me how long they should run to lose weight. Truth be told, there’s no exact answer to this question. It really depends on a lot of factors, such as your fitness level and where you want to lose the weight to. Here are my top tips on how to lose weight effectively, and without hurting yourself too much along the way!
The Short Version
This one is pretty self-explanatory, but in case it’s not, here it is: The shorter the better. Even a short jog or slow walk can burn a whopping 500 calories, which is more than what you’d get from a medium-sized soda! The best part is that it won’t feel like a chore at all. You’ll be glad you did it, and you’ll wonder why you didn’t do it sooner. Studies have also shown that people who jog regularly have less body fat than those who don’t. So not only is it beneficial for your waistline, but it also promotes better breathing and circulation.
The Longer Version
For those of you who are curious about the ‘longer’ version, here it is: The more you run, the more you’ll burn. And the truth is, not all calories are created equal. Every time you run, your body adapts to it a little bit more. As a result, you burn a bit more calories than usual. If you want to lose weight effectively, you need to put in the time. Just like with any habit, the more you do it, the more you’ll want to do it. Plus, it’s not just about the weight loss either. When you run, you increase your fitness level, making it easier to do everyday tasks. For example, if you have arthritis or asthma, regular running can help alleviate your symptoms. It also promotes better sleep, which is vital for a healthy state of mind. So, in case you’re curious, here’s how long it takes to lose one pound:
It takes at least four hours of continuous running to lose one pound. That’s if you run at a leisurely pace. If you rush, it could take as little as two hours and forty-five minutes. So, it’s best to go at your own pace, and make sure you do it regularly. In addition to that, it’s best to aim for half an hour to an hour of physical activity each day, in order to maintain a healthy weight. There’s also the occasional stroll to consider as well.
Why Not Try Walking, Too?
Many people think that running is the only way to lose weight. While it is true that you’ll burn more calories while in motion, it certainly isn’t the only thing you should do. Walking is another fantastic option, and it’s one that I’ve seen help people lose weight without even realizing it. Walking is one of the most calorie-equivalent activities there is. According to the American College of Sports Medicine, a person who walks for an hour burns about as much as a person who runs for an hour. The best part is that it’s easier to do than running. All you need is a nice walking outfit, and some good walking shoes. Since it’s hard to keep track of what time you spend exercising, many people just use a fitness tracker to monitor their daily steps. This way, they know exactly how many calories they’re burning, and can gauge their progress accordingly.
Stay Hydrated
One important factor that can affect how long you should run to lose weight is hydration. If you’re dehydrated, you may not feel like you can run as far or as fast as you could if you were hydrated. Try to drink plenty of water before, during, and after your workout. You may also want to consider wearing a hat or gloves during workouts, to keep your head and hands hydrated. This one’s a no-brainer. If you’re not drinking enough fluids, you’re definitely risking dehydration. You may also experience some other health complications, such as cramps or aching muscles. So, it’s important not to deprive your body of water just to lose a few pounds.
Eat Healthy Foods
A healthy diet is important for a lot of reasons, but mainly because it leads to a healthier lifestyle. Eating healthy foods has also been shown to increase your body’s metabolic rate, and subsequently how many calories you burn while exercising. You don’t have to cut out entire food groups, but it’s a good idea to eat more veggies and fewer sweets. Cut out desserts and fatty foods, and focus more on fruits and nuts. If there’s one place you’ll find most of the calories you consume, it’s probably the supermarket. Take a look at the foods that contain the most calories, and try to avoid them. If you have a health issue, such as diabetes or heart disease, you may need to be mindful of what you’re eating. However, for the majority of us, cutting out foods high in calories is not a problem. It’s just a matter of making smarter choices, and being more selective when it comes to the foods we consume.
The Best Time To Lose Weight
If you really want to lose weight, you need to do it when the best time is. There’s no point in trying to lose weight during the winter, as it’s cold outside, and you’ll be huddled inside, shivering. It won’t be easy to get moving, and you’ll most likely end up quitting before you even start. In order to lose weight effectively, you need to do it when the weather is nice and warm. Since you’ll be outside most of the day, getting some sunlight will help you stay motivated. Also, try to avoid going to sleep mid day, as that’s when your body’s clock is at its least active. Sleep then workouts make it more active, which is great for your metabolism and subsequently how many calories you burn.
Any exercise is good exercise, as long as you do it regularly. The benefits of regular exercise are endless, so just make sure you continue implementing these tips, and you’ll be on your way to a leaner and healthier you in no time!
So, there you have it. Now that you have a good idea of how long you should run to lose weight, it’s time to get started.
Remember these tips, and you’ll be on your way to a healthier and happier you in no time. Just make sure you keep yourself accountable, by tracking your daily steps with a fitness tracker, or by posting on social media about your efforts.