If you want to start running to lose weight, you must follow certain rules. During running, the body expends a large amount of energy. This normalizes the metabolism, burns calories, accelerates the metabolism, and improves the digestive system. In addition, the muscles of the body are strengthened, the circulatory system is saturated with oxygen, blood cholesterol levels are reduced, and the cardiovascular system works better. Let’s talk about running 2 miles a day weight loss.
Running is one of the easiest and most accessible methods of losing weight. At the same time, those who want to lose weight complain that they regularly run, but they do not lose weight. The thing is that running for weight loss has many nuances that need to be taken into account in order to get the desired effect.
Run for more than 40 minutes
The first 40 minutes of running, the body works on carbohydrates (glycogen is a complex carbohydrate that is stored in the cells of the liver and muscles). And only then there is a transition to the stage of burning fats. That is, to lose weight, you must run for at least 50 minutes at a moderate pace. This is probably the first thing you should know on this subject. If you are a beginner, you are unlikely to be able to run 40 minutes at once. For beginners, we recommend alternating between slow running and fast walking. For a trained runner, the ideal method of losing weight would be a long run of at least an hour, at a monotonic speed, at a heart rate of no more than 150 bpm, which corresponds to running at a low intensity.
You may often hear the phrase: «You runners can eat a whole cake — everything will burn off during the workout». Unfortunately, this is not true. To reduce fat mass, you need to expend more energy than you consumed. This means that any amount of exercise only works in favor of fat burning when combined with a proper diet.
Be sure to eat after your workout
Another misconception is that if you go hungry after a workout, you can burn more calories. If you want to use running to lose weight, do not exhaust yourself by starving yourself. The word «diet» does not always mean starvation, a sports diet — it means the right set of products, their combination and amount, as well as the rejection of junk food: fast food, soda, chips, mayonnaise, flour, sugar, fried foods, snacks on the go. Include cereals, fresh fruits and vegetables in your diet. Drink more clean water.
A light jog once a week will be enjoyable, but as far as weight loss is concerned, it is useless. To get rid of extra pounds, run at least three times a week.