Need up to 30 seconds to load.
what is the best way to lose weight
through exercise
well anything that is active that's
going to get your heart rate up
and your body moving is good and
probably the
cheapest arguably the most effective is
running
so we've got a strategy to help you use
running as an effective tool
for weight loss
[Music]
simply put in order to lose weight you
need a calorie deficit
over a long period of time so you need
to be burning more calories
than you're taking on and you can do
that by reducing the amount of calories
you eat
you do it by moving more or ideally a
combination of both
and this is where running is brilliant
but you have to be aware that
just because you're running it doesn't
mean you can eat unlimited calories
and this is a trap that so many people
fall into because
yes you do need to fuel your running but
it's known as a compensation effect when
people actually eat more than they
needed to and you're not going to be
having that calorie deficit so
you can use a calorie calculator to work
out a rough idea of how many calories
you're burning when you're running but
you need to remember that we're all
different weights different fitnesses
you'll be running at different speeds to
someone else and that is very much
a rough guide and i would suggest you
ignore that and you try to go
by feel it's really tempting if you do
have a number of calories say on your
smart watch or something that you've in
theory burnt you think oh well i'll just
go and have a muffin that's 100 less but
it's not quite as straightforward as
that
so instead of focusing on the quantity
of food and the number of calories
look to improve the quality of your diet
instead
high quality foods are less energy dense
and they'll fill you up better
than low quality empty foods so try to
get rid of as much processed
fried and sugary foods and drinks as you
can and opt for good fiber rich foods
such as vegetables fruits nuts
quality poultry and fish by improving
the quality of your diet you should be
able to eat more to satisfy
your growing appetite and still achieve
that overall reduction in calories
that you're doing the running for by
improving the quality of your food you
should be able to satisfy that increased
appetite
that you've got from running while still
having a slight calorie deficit which
is the whole reason you're doing this
running for
[Music]
much like the key to your diet that
we've discussed you need to have
consistency so
the same comes with your running you
need to make sure that you're running
regularly over a long period of time you
need to do whatever it is
that can help you to keep this momentum
going and ideally
if you start off by trying to run three
times a week and
once you've built up to that if you can
aim to run three or four times
ideally having one day of running one
day off so some weeks it'll be three
other weeks it'll be four runs i think
we need to tackle the length of time
that you're running for
if you are trying to lose weight then
it's likely that you're maybe heavier
than you need to be and as a result
the running is going to put a bit more
stress on your body because after all it
is a weight-bearing sport so you need to
bear this in mind
as you're building up your run if you're
starting out with running the run
walk method is perfect this could be
considerably more walking than running
in the early stages so
you could be going out for 45 minutes
but more of that is walking
with plenty of breaks between each of
your runs as you become more used to the
time on your feet then the walks become
shorter the runs become longer and
eventually
you'll be running non-stop for 30
minutes as you build up to those
three to four runs per week
as you start to lose your weight and get
more comfortable with your running you
might want to progress things a little
bit further to make sure you're
continuing
with that weight loss and you've got two
options here you've got the distance or
the length of your run
plus the intensity so if you look at the
duration
you might want to move up from 30
minutes to 40 minutes and once you're
comfortable doing
several of your runs around there you
could look at doing one of your runs per
week as a long run so maybe
even up to an hour and then you've got
intensity to look for
and here you're going to be burning some
quite a few calories during but quite
often your metabolism will stay a little
bit higher afterwards
just like with hit training so for this
maybe choose just one run
in a week and do some really fast
intense intervals to really get your
heart rate up and
aid with that fat loss you might have
naturally wanted to avoid the gym is you
don't associate that with
weight loss but if you are increasing
your running in length and intensity
it's a good idea to
make sure your body is strong enough for
that so adding in a couple of gym
sessions a week
can allow you to do more running which
will allow you to burn more calories and
hopefully
help with the overall weight loss plan
[Music]
[Applause]
as i think you know by now running can
be a great tool to aid your weight loss
just make sure
that you have a structure that is
sustainable and something that's going
to keep you motivated to get out the
door
and keep it consistent as well as
managing a diet that complements your
efforts
if you guys have different strategies or
you found a way that running can really
help you with your weight loss
do let us know in the comments section
below give us a like if you've enjoyed
it
check out our social media channels to
follow gtn there and you can also
subscribe here on youtube
![100 Running In Place Challenge [At Home Cardio & Weight Loss]](https://i.ytimg.com/vi/eBQAa9dEalY/mqdefault.jpg)
