Running is one of the most effective ways to lose weight and burn those stubborn fats for good.
Many people have achieve their ideal bodyweight by running.
However, success is never guaranteed and results differs between individuals.
A proper training plan and eating a healthy diet is crucial to the success to running your waistline away.
By doing a lot of running and/or high intensity runs, it doesn’t give you the green light to munch on tons of food.
You’ll still need to take care of your diet to lose weight and retain the new weight.
You may notice some weight gain after running awhile, don’t worry! That’s an increase of muscle mass; muscle is heavier and denser than fat, therefore, you may gain weight instead.
Here are 5 effective tips to lose weight while running:
1. Control Your Calories Intake
No matter how much running you have done, you won’t see much improvements if you still munch down on lots of high-caloric foods.
You can gain a lot of weight if you aren’t paying attention to what you are eating.
If you are trying to compensate for the increased activity by eating more, then all you are gonna see is weight gain instead.
For your information, you’ll only lose weight by running if you are burning more calories than the total calories you consume.
You need to make sure your calories consumption is less than calories expenditure to lose weight.
Consuming higher calories doesn’t mean you are eating more food, it means you are eating high-calories food such as nuts, chips, burger, pizza, ice cream, etc…
Try to reduce the consumption of high-calories food such as fried food, oily food, sugary drink & food and so on…
In the meantime, increase your protein and fiber intake, consume more white meat along with rice (amount is one fist), vegetables and fruits.
By doing this, you will still eat sufficient calories to function normally, feel fuller and your meal is filled with nutrients.
Don’t get me wrong, I am not asking you to fast or starve yourself. All you need to do is eat enough and skip those high-calories food.
2. Run Quicker & Longer
Running quicker burns more calories in a shorter time, running longer burns calories slowly throughout a longer time.
So why not run quicker and longer to burn even more calories…?
When you run quicker and longer, yes it burns more calories… However, the downside is the run becomes much more challenging and tiring.
Running quicker doesn’t mean you sprint all-out and then end up becoming exhausted.
Even a 5-10 seconds per km increase in pace is quite demanding.
Before attempting to run quicker and longer, do run longer first and then run quicker.
Don’t do both at once.
Once you have built an aerobic base, it’s time to ramp things up by running faster!
For example, if you can run 10 km in 60 mins; try to achieve 55 mins in your next run.
Gradually increase your running pace over the weeks, don’t rush into it!
3. Record Your Progress
Recording your progress is crucial to know your improvement and diet on a daily basis.
How would you know you have improved without recording your progress from the beginning?
When you put effort to record every workout and diet on a daily basis, you’ll become more responsible and aware of your daily routine.
Doing this sounds tedious and mundane, but believe me, it will pay off later.
When you monitor and record your food intake, you are more likely to lose weight and maintain it for far longer than others who don’t take notes.
Keeping track of your daily diet and reviewing it will help you see what and where your diet needs to improve/change.
You can record your progress with the traditional pen and paper or in the notepad of your phone/computer.
In addition, recording your workout helps you understand whether your workout is improving over time (increase volume/intensity) or has it remain stagnant.
Sometimes little tweaks in your workout routine or diet can make a huge difference in your weight.
Once you are done with all these, you can start recording your weight loss progress once every week or once every two weeks.
After every month, do compare your current weight with the previous month’s weight.
If you see a reduction in weight, great! Keep going with what you have been doing.
If you don’t see any reduction in weight or you see weight gain instead, then it’s time to sit down and analyse your diet.
4. Set SMART Goals
A realistic weight loss goal is a goal that you can achieve and is… realistic. The best way to set realistic goals is to use the SMART way.
According to this article, SMART goals are:
- Specific (simple, sensible, significant).
- Measurable (meaningful, motivating).
- Achievable (agreed, attainable).
- Relevant (reasonable, realistic and resourced, results-based).
- Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).
Realistic weight loss goals will lead to realistic weight loss results.
On the other hand, un-realistic weight loss goals is only achievable in your dreams.
To set realistic weight loss goals, you need to understand that weight loss is a marathon, not a sprint.
Weight loss takes times and effort; weight loss is not a journey, weight loss is a permanent change of lifestyle.
Example of realistic weight loss goals:
- I want to lose 15 kg in 3 months and improve my fitness.
- I want to lose 6 kg in a month.
Example of an un-realistic weight loss goals:
- I want to lose 20 kg in a month.
- I want to run 10 km from the get-go.
- And so on…
5. Incorporate Variation of Running
You could be doing long slow distance running almost everyday and you are getting bored of it…
Running is not boring!
All the variation of running are suitable for beginners and it helps you burn extra calories due to the increased intensity.
So instead of running longer, it’s time for you to start running faster than sloth.
Note: As the variations are high intensity, be careful when trying out new running variations, you don’t wanna get injured eh?
Make sure you warm up and cooldown properly before and after the run, respectively.
Don’t push yourself too hard from the beginning, just take it easy and enjoy the process!