How to Lose Weight Fast by Running

Losing weight is easy! All you need try to burn 3,500 extra calories per week, than you're taking in, and you’ll lose a pound that week. In theory, it sounds easy, but we all know in practical terms losing weight can be hard.

Starting Out

Fortunately running may be a good way to require off the pounds, but as long as you are doing it right. If you're new running, first start out with a run/walk program. 

A longer workout at a lower intensity is best in the beginning for weight loss.

Not only does it keep you moving for an extended period of your time, it gives your tendons, ligaments and joints time to regulate. 

The one thing you want to avoid is increasing your risk of an injury that can set you and your new exercise program back.

Consistency Is the Key

Once you feel your body is ready for run-only workouts, plan on committing at least three months to running at least every other day. 

You did not gain weight overnight, nor should you expect to lose it all in two or three weeks.

Build Strength

On your non-run days, do a strength-training workout, so you develop your muscles too. Not only does a more toned body burn more calories than one that is not, you will reduce your risk of an injury.

Your workout is often as simple as doing push-ups, squats and lunges — none requiring any equipment, otherwise you can prefer to do a routine of exercises on equipment typically found in a home or commercial gym. 

Also, don't forget to strengthen your core by adding exercises like crunches, planks, and pedestals.

Keeping the Weight Off

Once you've got lost weight, keeping it off is that the next challenge. While you'll are doing 40 to 60 minute runs while trying to reduce, you'll only need to run 20 to half-hour to stay from gaining weight back. 

Once you reach your weight loss goal, continue to monitor your weight and adjust your running (and diet) routine as needed.

Healthy Eating

To help reduce and keep it off, your healthy eating plan should include complex carbohydrates (fruits and vegetables), protein and good fats (unsaturated, olive oil, Omega family) at a ratio of 50%, 30% and 20%, respectively. Stay away from the straightforward carbohydrates like sugar and bad fats like saturated.

Avoid the temptation to run faster and/or farther. While you would possibly be ready to accomplish these lofty goals within the short term, you're posing for a debilitating injury if you continue doing it over the end of the day. 

While it'd seen logical that you simply would burn more calories by running longer and farther, it's not well worth the risk. Train smart, eat smart, and listen to your body. It will help guide you to losing weight.