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How Does Running Help You Lose Weight and Tone Up?

Akash Panda is a blogger, entrepreneur, and writer. He is also a professional content writer who writes content for social media sites.

According to Rachel L. Bruce, registered dietician, exercise physiologist, and exercise physiologist for the Samuel Goldblatt Sports Nutrition Program at Boston Medical Center, running can help you reduce your body mass index (BMI) by up to 2 percent. That would be equivalent to losing about a pound of fat in seven weeks.

By running, you will also help boost your metabolic rate. Athletes can improve their body composition by up to three times their normal metabolic rate, says Bruce.

Running also helps your body burn fat, but just not in a traditional calorie-burning sense. The process of burning fat is complex. Once you become more accustomed to exercising, your body naturally slows the breakdown of muscle for fuel and begins to burn your muscle instead. That burns a different type of fat called ketones. A study published in the British Journal of Sports Medicine, revealed that runners are better at regulating their body’s metabolism in the long term than non-runners, indicating that being a runner and losing weight can help improve your health and wellness.

According to this study, runners had a higher resting metabolic rate in comparison to their non-running counterparts.

Running helps us improve our general health and well-being as well as burn calories, according to Bruce.

Running also helps you improve your cardiovascular health. According to Bruce, running helps improve your heart health by lowering the risk of heart disease by 27 percent and osteoporosis by 39 percent.

Running also improves strength and flexibility, which can have a positive effect on your overall health and fitness.

According to Bryan Koppen, exercise physiologist and exercise physiologist, running is one of the best workouts you can do, especially if you want to lose weight, as well as to prevent obesity.

Compared to lifting weights and doing more cardiovascular exercise, running also helps you burn more calories and fat during your workout, according to Koppen.


Running Can Make You Feel Confident

Running forces you to step beyond your comfort zone, both physically and mentally, according to Koppen. The exhilaration that comes with running is real. Running doesn't make you feel as self-conscious. It assists you in stepping beyond your comfort zone.

Running can also have a number of mental benefits. “With running, you’re learning to make time for yourself,” says Bruce. “Running will not only build up your physical fitness but also your confidence.”

As the running community is not exactly known for its supportive and friendly atmosphere, running can help you find other people like you. Even if you are the only one running in your neighborhood, running can help you find other runners who will run together and encourage you, says Koppen.

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Participants in this community can share knowledge and find encouragement from one another's encouragement. Most runners, adds Bruce, are really appreciative of their ability to run.

Running Helps You Lose Weight

Running can also help you lose weight, according to Rachel Bruce. Koppen says this can help because a regular exercise routine helps improve the body’s metabolism and reduces the weight gain that comes with a weight gain.

However, Koppen stresses that in order to lose weight, you must run in an active way. Not only will running help you to become more active, it will also benefit your cardiovascular health by making you more aware of your body and your daily movement.

Runners who participate in races tend to keep their weight down as compared to non-runners. According to studies, exercise will improve brain health, which may be because it has a favorable effect on the brain, says Koppen. Running benefits both your physical and mental health, according to Koppen.

Still, it is important to understand that your weight loss will come with a certain amount of weight gain, especially if you are trying to lose pounds while running. To lose weight while running, it’s important to make sure your body is consuming enough calories and keeping enough energy for your daily activities.

Koppen also advises making an effort to avoid consuming harmful meals. Avoid unhealthy foods like soda, potato chips, and fast food. Sometimes, after working out, folks have a tendency to fill up on junk food. Simply avoid it, advises Koppen.

Additionally, according to Bruce, if you want to reduce weight, you need to realize that it involves more than simply working out and jogging. It's important to understand what your body requires, she adds.


The Bottom Line: Running Does Not Help You Lose Weight

While running does help you lose weight, it does not help you lose more weight than the time you ran. When you run regularly, it will help you burn more calories and potentially lose more weight than the amount you lost from exercising.

Koppen cautions that those who gain weight or muscle after jogging could also lose weight and muscle in the process. This is the reason you ought to aim to lose weight before running, rather than after, he advises.

According to Bruce, people who lose weight while running will probably lose more weight because running tends to help you burn more calories. Still, Bruce says that it’s okay if you lose weight, as long as you lose more than the amount you lost when running.

When you run for any number of hours, the amount of weight you lose from exercising is almost equal to the amount of calories you burn while exercising. However, there are many other factors that come into play to determine if you have actually lost any weight.

You lose weight just by running. You can do this as long as you maintain the intensity of your running, as well as the same pace that you run on the day of your race. While it’s true that weight loss is more likely to occur when you burn more calories, that does not always mean that you are burning more calories while running. This is because the amount of calories you burn while running is determined by a number of factors, including the type of exercise you’re doing, the amount of time you are exercising, your running pace, your weight, and your size, among others.

© 2022 Akash Panda

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