Running, the key to sustainable weight loss
Running is considered one of the effective forms of exercise to help lose weight thanks to its high calorie burning ability. Combining running with a reasonable diet creates a calorie deficit, the most important factor in reducing fat and maintaining weight. Dr. Josephine Hessert, a medical expert at the American Council of Medical Experts, commented: Running helps reduce body fat percentage and reduce belly fat, thereby reducing the risk of cardiovascular diseases and improving mobility.
According to the recommendations of health organizations, adults should spend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. For running, the same intensity as running 5 miles/hour (about 12 minutes per hour), while the moderate intensity is light running or brisk walking.
To lose weight, you should increase the duration or intensity of your workouts, such as running faster or extending your running time. Calorie tracking tool helps you accurately calculate the amount of calories burned, thereby adjusting your eating and exercise plan accordingly.
Tips for safe and effective running to lose weight
Running should start at a moderate level, especially for beginners. Intermittent walking and jogging helps increase endurance without causing injury. Its important to listen to your body, gradually increase your workout intensity, and make sure you warm up thoroughly before running to avoid injury, says Martin Brooks, a physical health expert at the American Institute of Sports and Health Sciences.
In addition, balancing calorie intake and burning is a key factor for successful weight loss. Some people only focus on running but forget to control their diet, so their weight does not change or even increase. Monitoring your daily calorie intake makes it easy to adjust to create a moderate calorie deficit, usually 500 calories per day, equivalent to a loss of 0.5 - 1 kg per week.
Some other tips to help you run safely:
Warm up and stretch your muscles thoroughly before running.
Gradually increase the time and intensity, not rush.
Drink enough water and choose the right running shoes.
Consult a doctor if you have an underlying disease.
Key points:
Running helps burn calories, reduce belly fat and support sustainable weight loss.
Newcomers should start with moderate intensity, gradually increasing the time and intensity of exercise.
Combined with a reasonable diet and calorie monitoring, it helps increase weight loss.
Safety is a top priority to avoid injury during exercise.
