Running to slim down while overweight produces the best results if you can speed up your metabolism.
Muscle is functional, which means that it helps you perform in your daily needs.
For example, strong muscles can help you run faster and slow down the nasty impacts of aging. If you’ve ever moved some heavy furniture, you’ll know just how important muscles are.
But: Strength training has actually been significantly oversold as a metabolism-enhancing calorie burner.
It’s time for a truth check.
So if you wish to increase your metabolism to lose more weight, run (or walk) as much as you can. And don’t focus on strength training!
Here are some interesting tips for maximizing the amount of weight you can lose with your running efforts:
Table of Contents
- 1 Faster running to slim down while overweight
- 2 Follow your run immediately with alternate exercise
- 3 Run for longer
- 4 Uphill running to slim down while overweight
- 5 Include unsaturated fats in your diet
- 6 Create an everyday calorie deficit
- 7 The more you work out, the better
Faster running to slim down while overweight
Speedwork is a terrific calorie burner because you can cover more distance in the same period.
Idea to burn more fat:
- Run for 10 minutes at a leisurely pace.
- Then alternate running hard for one minute with a slower pace for five times (or 10 minutes overall).
Increase the time of your more strenuous run. Or increase that to two minutes with one-minute jogs in between.
Follow your run immediately with alternate exercise
After you’ve completed your run, immediately move on to some different exercises, such as core or strength training.
You mustn’t let your heart rate go back to normal, so no stopping for a quick chat with your training buddy.
This way, you’ll burn more calories quicker, simply because you’re extending the period that you’re working with an elevated heart rate.
Run for longer
A longer run automatically means that you burn more calories. If you’re not used to it, add an extended run to your routine every other week.
Novices ought to build up their endurance by adding five minutes to their base run.
More advanced runners, who regularly log hour-long runs, can work up to 50 to 100 percent longer than their regular weekday run.
Develop gradually, so your total weekly mileage doesn’t jump by more than 10 percent in a single week.
Scale up slowly to avoid annoying overexertion symptoms and injuries.
Uphill running to slim down while overweight
Running uphill takes more effort, which naturally burns more calories.
Choose paths with 3 or 4 noticeable hills once a week, or fix your treadmill setting to reflect a run with more inclines.
Do you recognize the benefits of a treadmill with incline options for your home? Then check out our shortlist of treadmills with more than 300 pounds weight capacity.
After every five minutes of flat running, do a two-minute hill at the three-percent slope.
As you increase your fitness, increase the incline (maximum 5% grade for beginners) or the hill period.
Tip: Read our related article Exercising on a treadmill burns fat and benefits your health.
Include unsaturated fats in your diet
Not all fats are bad.
In fact, unsaturated fats such as olive and nut oils, avocados and animal fat are necessary for a runner’s diet.
Here are some reasons why:
They lower the risk of heart disease
Unlike trans-fats, monounsaturated fats found in veggie oils (such as olive and canola) and avocados actually have the added power to help lower LDL and reduce risks of heart problems.
Unsaturated fats reduce joint aches
Omega-3 fatty acids are polyunsaturated fats discovered in fish (particularly in salmon), walnuts, and ground flaxseed.
They possess anti-inflammatory properties that can assist the knee and back, and reduce joint aches and discomforts that afflict many (plus-size) runners.
Simply put: You’ll be better protected against injury and run more.
They lower the risk of feeling hungry
Unsaturated fats promote satiety, lower appetite and minimally affect blood sugar.
That’s essential because if your blood glucose dips too low, you might experience food yearnings, brain fog and low energy, making it hard to lose weight.
If you don’t include enough unsaturated fats in your diet, you’ll only end up overindulging, sabotaging all your hard work.
Unsaturated fats reduce the risk of injury
Unsaturated fats can help stave off injuries like stress fractures.
A 2008 study by the Journal of the International Society of Sports Nutrition discovered that female runners on low-fat diet plans are at increased threat of injury.
Remember: A sidelined (female) runner can’t burn as many calories.
Tip for women who are wondering how to get rid of cellulite with exercise: Read how to get thin thighs on a treadmill for a few practical, achievable tips.
Create an everyday calorie deficit
Are you obese or overweight and determined to shed those extra pounds?
Rule number one: Stop exaggerating and start eating less!
The experts from the American Dietetic Association and the American College of Sports Medicine all advise a 500- to 1000-calorie-a-day reduction.
Without a proper diet, few people succeed in their weight-loss efforts.
Weight loss works best when you consume less food.
Tip: Include regular training sessions to increase your daily calorie deficit and keep exercising to keep the pounds off.
The more you work out, the better
The National Weight Control Registry has followed more than 5,000 individuals who, for at least 6 years, have maintained a 30-pound weight loss.
Their secret? They burn almost 400 calories a day in workouts, primarily by walking.
This takes an hour or more a day, but you can cut that time practically in half by running.
Spend a few minutes on strength-training exercises when you’re done.
Strength training is essential to increase muscle tone, boost your metabolism and avoid saggy skin.
It adds variety to your workouts, hardly ever causes injuries, and can develop extra muscle to go with the boosted physical fitness that comes from continuous exercise.