How To Lose Weight

Weight Loss and Running


This article provides in depth information on Weight Loss and Running.

One thing that any doctor or medical professional will always advise is that in order to burn more calories it is necessary to exercise more. There are many physical activities that can help to burn varying amounts of calories depending on the amount of exertion that is needed to carry out that exercise. Running is a taxing exercise which can burn calories quickly but there are also important factors that should be considered if running is chosen as a means of losing weight. Running and weight loss can be a dangerous combination if some common sense advice isnít adhered to.

Begin with a Physical Examination

Before beginning any weight loss diet or exercise regimen it is always recommended to get a thorough medical examination. Many people decide that itís time to lose weight and plunge right into a weight loss plan that is not healthy for them at their level of fitness or current state of health. When a person is extremely out of shape and has a Body Mass Index (BMI) of greater than 25, some activities and restrictive calorie diets can be lethal. Only a medical professional is able to advise what is safe and what is dangerous based on their findings in the medical workup. If it is found that weight loss and running will pose no apparent dangers then the first step is to set some goals.

Calories Burned Running

Running burns about the most calories of any exercise, except perhaps running upstairs. A healthy 160 pound male running at a speed of 10 mph for ten minutes would burn 217 calories while a 200 pound male running at the same rate of speed for the same length of time would burn approximately 272 calories. The more weight the body needs to carry, the more calories will be burned. That would equal approximately one pound of weight loss every 17 or 18 days even if no changes were made in caloric intake. If calories were also reduced by the same amount that is burned running, it would double the pounds lost in that same amount of time. Weight loss and running can be a winning combination.

The Danger of Overcompensating

One grave mistake that is common when running to lose weight is that there is a tendency to overcompensate when eating. Exercising triggers a biological mechanism that sends a hunger signal and if the runner isnít careful it is possible to gain weight even though they are exercising significantly more. Many trainers and physicians suggest keeping a food journal to record everything that is being consumed throughout the day.

Because so many calories are burned when running, weight loss and running can be a recipe for success. It is important to get medical clearance first and to closely monitor foods being consumed. Keeping a journal to record results is a good way to calculate whether or not to add time to running and/or to decrease caloric intake. The key to success is to balance safety with desired results.