Why you can lose weight by running?
Actually, it is very simple ... losing weight at the most abstract level is nothing but taking in fewer calories than your body uses or consumes more than you eat/drink. A kg of fat is equal to 3500 kCal, so if you want to get a kilogram or lose weight on pure fat, you will have to consume or eat 3500 kCal more if you want to get fat.
So if you reason with simple logic, your body uses energy to move on and that is exactly what you do with running. And the more intensive your running workout, the more energy you use. But it goes even further than just this simple logic. Because after every workout your body has to recover from the physical load and this process also consumes energy, so that even after your workout you still maintain an increased burn.
Why you should be careful with running if you want to lose weight?
As I wrote before, it costs your body less and less energy to realize the same workout (distance, speed, time), so you effectively burn fewer calories per workout. It is especially dangerous in combination with the possible loss of muscle mass. Because less muscle mass means lower energy consumption in idle mode (if you do not sport). Because of this, you have to do more and more to burn enough calories.
That is why it is not advisable to walk for more than 45 minutes, to walk fast on an empty stomach or to walk hard every day. Make sure you have eaten something healthy carbohydrates about 1.5 hours in advance and do a short workout of max. 45 minutes 3 times a week (I do 30 and that is more than enough). Then it does not hurt and it promotes the blood circulation of your muscles.
Lose weight with running can, therefore, work incredibly well if you fit it well into your schedule, but make sure you also do some (light) strength training to maintain and expand your muscle mass.
Lose weight, running, and nutrition
If you want to lose weight by running fast, it is advisable to eat healthier immediately. Try to leave the 'fast carbohydrates' and ensure that you get enough protein and fat. Water also plays a crucial role in both running and losing weight. Drink half an hour before running a large glass of water, because already only 2% moisture deficit significantly reduces your sports performance!
Eat something light half an hour before running, such as a small bowl full of french curd cheese with some muesly or a banana. This prevents your body from extracting proteins from your muscle mass for energy, which will lead to loss of muscle mass.
Start running
If you want to lose weight with running you can start fairly easily. The beauty of running is that you hardly need special equipment. I would advise you to invest in good running shoes, but then you are almost there too. In the long run I would also advise you to purchase running gear, but in the beginning, you can simply wear comfortable clothes.
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