6 Easy Steps And More On Running For Weight Loss

Running for weight loss
By: Andrea Leopardi - Unsplash.com, Copyright 2022.

Running for weight loss

Who doesn’t want to look fit and feel healthy? Most of us include the above- on our resolution list for every New Year! But then our unhealthy lifestyle and love for processed foods take us on the path of weight gain.

Eating without limitations and having irregular eating hours has resulted in many people gaining weight. Furthermore, it leads to many disorders and causes harm to our bodies. 

Some believe that- one can have any food they want if they are up for burning that many calories. Some say it’s a 50:50 chance. Running for weight loss, having a balanced diet, punctual eating, and regular sleep schedules are the cues to being fit.

Running for weight loss
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Running for weight loss is one easy, effective and prevalent method. According to a study, more than 67 million Americans have run only once or twice.

One must remember that running also has numerous medical benefits along with the ability of weight reduction. 

How does running help one lose weight? What are the terrible effects of unwanted fat? All such queries are answered here. 

The most effective way to increase the body’s calories or decrease is through exercise. Running for weight loss is the best-starting step, but it also requires a proper diet.

It is observed as common practice for runners to accomplish their objectives and advantages independently. 

Various running types serve different purposes and avail multiple benefits. Runs are usually categorized- into run bases, each serving another purpose.

Most runners are afraid that the heat from the furnace would cause them to burn everything. So they reward themselves after a good run with snacks, extra night cravings, oily foods, junk, fast food and a lot of sugar. Does it feel reasonable?

You’ll lose more body fat and run faster by eating the proper nutrition and following a fueling plan. One must also note that being physically healthy links with being mentally strong. Therefore one can call running for weight loss the first step of your fitness journey.

Reasons for weight gaining

It is vital to know the reasons for fat gain before learning how to lose weight. The reasons are listed below:

  • Unhealthy food consumption: consuming processed and oily food with more fat leads to gaining unwanted pounds.
  • No physical activity: The absence of aerobic exercise and running in daily schedules lead to body fat accumulation. 
  • Stress: Americans call it one of the main reasons for gaining weight and heart diseases.
  • In women, PCOD/PCOS are the reasons for unwanted body fat. 

Harmful Effects of unwanted fat

The effect obesity has on the body is immense. Many health-related problems arise because of it. Increase in blood pressure, diabetes, stress, and depression are a few. It also leads to an increased chance of having a stroke. 


Step1: Clean up your diet

To lose weight, you can reduce your calory intake daily or burn as many calories as possible. Most believe in the latter as one can satisfy their craving stomach while remaining fit. 

In principle, cutting calories from our diet to maintain a calorie deficit but running helps to reduce weight by increasing your burns. The undesired difficulty of gaining fat despite running is the reducing appetite—and hence some people do not get the results they sought when trying to exercise and lose weight. A healthy diet is your solution. Point to be noted: The Acute Calorie Response to Exercise may vary.

Running for weight loss
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How can I get rid of fat? 

Proper diet and exercise, including running, can help lose weight and act wonders. It’s often advised- that people at least get a minimum of 150-300 minutes of exercise every week. Even running for 15 minutes every night can improve your overall fat management performance.

Add up more fruits and leafy vegetables to your caloric intake. Eat green leafy vegetables, fruits, vitamin and protein rich food by replacing the junk and oily food available in the market – to reach your fitness goals even faster.

Step 2: Maintaining a diet to lose weight.

Diet plays an essential role in weight loss and weight training. Firstly to lose fat, you must create an extensive nutrition diet. Many experts reveal that one can lose 1 pound per day by burning 3500 – 7,000 calories.

One can achieve this diet by consuming fewer calories daily or including a higher level of exercise like walking. You can also combine both methods to achieve your desired goal. However, running for weight loss without compromising your plate is the best.

Step3: Decide on your weight loss goals

One can start by waving off the excess fat. More specifically, know your target weight and research its needs. Expand beyond a weight loss plan and focus on being fit. Stick to a few simple measures and be consistent so that you can remain honest and feel motivated throughout the process.

Using an accurate scale of weights can also help you do away with fat. Start with small weights and start increasing them regularly with practice.

One must never jump to big goals initially because it leads to demotivation and disappointment as it fails your expectations. Slow and steady is the mantra to achieving your fitness goals in the long run. 

Everybody’s health conditions, muscle mass, body composition are different. By combining healthy habits, weight training, and running, an average person can convert that unwanted belly fat to lean muscle mass. Hence, consistency is the key.

What is the importance of running for weight loss?

During the entire running experience, you will be energetic and active. The heat rush and freshness free your mind. Your body recovers quickly, and the body feels mentally prepared to perform your next task. Isn’t that something all have been longing for? 

Running helps you lose weight quickly and has numerous health benefits. However, refusing to eat after a workout can turn harmful. One must never forget to maintain healthy fat.

 Bonus fact: If an average man burns about eight calories per minute, a man must run 160 miles to lose five pounds a day! (seems bizarre but true)

Are running exercises good for fat loss? Burning calories can be an easy task if you enjoy the journey of losing fat with consistency. A study shows that runners who weigh 190 pounds burn 170 calories per minute for 10 minutes when running at a steady pace.

In the beginning, the number of calories you burn doesn’t matter if you don’t keep up the scale. Motivation to complete the weight loss journey must never break. Grab your shoes the second your body thinks negatively. Add some weight training, bring in variety and never give up!

People in IT jobs tend to sit in one position for a very long time. Due to lack of physical activity, obesity has become common. In such cases, running can be one of the most suitable options. Hassle-free inclusion in daily routine and less time requirement makes it a win-win situation.

Lastly, here’s some significant advice to all those new runners, KEEP IT SLOW! Run like you are in a long marathon. By doing so, you won’t lose your breath before your legs get tired. Always recall that it’s not a sprint. Run slowly and allow your body to build up fitness and efficiency. Then your body will naturally speed up – and you can then start interval training. Trust the process.

A bonus point for new runners is that always start slow let your body get adapted to the new exercise and with practice increase the pace.

Step 4: Draft workout training plans and burn calories.

There are millions of workout schedules comprising numerous patterns. But you needn’t feel overwhelmed. Seeking help shall ease the process. Search online courses that offer many alternative elements of coaching. Consider one program and try to fit the schedule, or combine several and create your own. Collect information, analyze and draft out your workout plan. 

Always continue to find ways to improve your training and running etiquette for steady progress. Taking breaks is alright only if one gets back on track eventually. 

While undergoing a fitness block, starting with a walk proves to be best. Then move a step further and start running. You can bring in your weight training too. Slowly you will find yourself back on your journey- Running for weight loss

Photo by Emma Simpson on Unsplash

Step 5: Stay Energized

Running solely to lose fat may prove tricky. Many starve themselves after a run to avoid having to burn calories again. However, starvation leads to weakness. Running takes energy, and remaining energized is the only way to maintain balance in our bodies. 

Step 6: Train your Mind

If you admit to yourself that running is difficult, your workout will come to a standstill, but instead, if you train your mind and visualize yourself being physically fit, it will act as motivation. The desire will push you to accomplish your running goals. And eventually, you’ll find yourself calling running for weight loss your daily dopamine dose, and it will no more be a struggle. 

Start on the proper foot

New runners must remember how crucial it is to feel comfortable during a new program. Gradually increasing the intensity of your workouts will reduce the chance of injury, leading to the best results. 

Running for long periods, and being overly active, can turn dangerous and cause overload accidents. Your body has limits and requires rest.  


There are two essential things to note when running for weight loss: Always run longer at an easy pace and keep moving rather than running hard and taking long breaks. Those who want to run longer will have to stabilize their workout. 60mins a day, six days a week, can be the start. 

For a 100-pound athlete to stay fit, he must run 5,000-miles and burn 4,000 calories a week. Similarly, you can do the math according to your weight. 

It is also- recommended that starting with a walk around the neighbourhood will boost your engine, making your body feel less- exhausted. Therefore, it is an excellent strategy to move from low to high-intensity exercises or resistance training gradually.

Running for weight loss
By: Chander R, Unsplash.com, Copyright 2022

After running for weight loss, reward yourself.

Expecting a bounty after hard work can work great for motivation. It shall increase your focus and build a higher appetite. However, most beginners often celebrate their training by eating a snack that isn’t healthy, which in turn makes their hard work go down the drain. Moreover, some treats have a much more calorie intake than the calories burned in the exercise. 

Tools, Resources, and Books on Running For Losing Weight: 

The generation of the internet provides us with n number of simple workouts and exercise program(s) to lose fat and dietary habits that are crucial for shedding that belly fat. 

It is complained- that keeping track of the calories consumed and burnt is hard. But by using tools like mobile apps and health watches, they can be easily measured. 

Will Losing Weight Also Make Me Faster?

What is an effective way to increase running speed when you lose fat/gain muscle? A proper diet and regular practice. 

Running Workout

The ideal running program for weight loss combines various workout styles and techniques. Solely relying on Cardio training will not help one reach their optimal size.

Gradual strength training helps increase endurance and improves lean muscle and strength. Resistance exercises are also helpful in reducing weight and maintaining lean mass. Taking breaks after lifting to regain your strength is a good habit.

The National Weight Control Registry (NWCR) looked into a sample whose members had lost an average of 230 pounds in the last two years to keep the weight down, and the weight remained the same. Almost half of those who exercise regularly burn around 2,800 calories each week. 

Running for weight loss
By: Jed Villejo, Unsplash.com, Copyright 2022

Common questions and mistakes

The expectations of running for fat loss must remain unchanging during this process. It is always better to acknowledge and accept the slow change. Below are some frequently asked questions about running for weight loss and a few common myths about running for weight loss.

Many apps, diets, gadgets, medicines, potions, and pills claim to downsize those extra pounds, only to depart you with disappointing results. Instead of spending time and money on these too-good-to-be-true weight-loss promises, tackle a natural fat-loss approach.

Experts advise that combining running, diet, and exercise gives you the burden loss edge, and you’ll slim down and keep it off long-term.

How many calories to burn regularly?

It takes a deficit of 500 calories daily to lose 1 pound weekly, and experts generally advise losing not to lose more than 2 pounds per week. Although faster weight loss could be tempting, it often requires drastic harsh measures to stay up for a protracted period. The load also quickly returns.

Moreover, rapid fat loss can trigger nutritional deficiencies, gallstones, and heart problems.

Are surgeries and sports medicine for weight loss better?

Spending tons of money to get fit by having surgeries, taking medications and hiring top-notch trainers are not always the best. Giving it a natural approach is way more effective. Adding simple activities like running into your daily routine can make a huge difference in your physical fitness and fat loss journey. 

Benefits of Running to lose fat

Many people struggle to lose unwanted body fat and look for ways to achieve it through Gym, Excessive exercising, Yoga, and many other forms. Running is one of the best and the easiest among the lot.

It comes with many benefits and adds a new dimension to the fitness journey. It does not just help lose fat and be fit with less effort and keeps away heart disease(s.) 

Click here to learn about restorative yoga

Following are more benefits of running:

  • Running helps one be active by releasing dopamine in the body, which allows them to be enthusiastic and motivated throughout the day. 
  • Running for weight loss burns away cholesterol and protects the heart. Many other related forms of diseases- are avoided.
  • Running for weight loss increases muscle strength boosts stamina and endurance. Overall immunity also increases. 
  • Running for weight loss helps in increasing bone strength on an overall level.
  • Running for weight loss also helps improve mental health. It enables stress release and allows the mind to have a breather. 

The fitness community is vast and welcomes all with open hands. Before it’s too late, join them in your running shoes and start your journey- Running for weight loss

Starting from now, become your personal trainer and let those legs lose. Become a dietitian and stick to nutrition. Say goodbye to junk and hello to healthy habits. Don’t give in to temptations, don’t let those cravings defeat you. Stand firm and hold your ground. Before you know it, you’ll be halfway through. 

Trust the process and protect your general health. 


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