Does running make you lose weight?
Advice
Running is often considered one of the most effective ways to lose weight.
However, the effectiveness of running to lose weight depends on a number of factors, including previous level of physical activity, regularity of practice, and attention to diet. Let’s take a closer look at the different scenarios that influence running’s ability to promote weight loss.
Moving from a sedentary lifestyle to running
When you haven’t exercised for a long time, running can be an effective way to start losing weight. As the sessions progress, the body begins to draw on its fat reserves, build and tone muscle, and increase its basal metabolic rate.
Always running at the same pace
If you always maintain the same running pace, your body can get used to the effort, which gradually reduces the amount of calories burned. This stagnation can lead to little or no slimming effect. Through repetition, your body adapts and stabilizes the intensity of effort, thus limiting energy expenditure. To avoid this stagnation, it’s crucial to diversify your training by incorporating phases of more intense effort to kick-start weight loss.
Nutrition
Combining running with a healthy, balanced diet is crucial to achieving optimum weight loss results. Without proper nutrition, the results of running can be limited. It’s important to focus on nutritious foods such as fruits, vegetables, lean proteins and healthy fats, while limiting consumption of processed and sugary foods.
Appetite
It’s true that running can increase appetite in some people, which can lead to increased food consumption. However, this does not necessarily mean that running makes you fat. It’s important to stay aware of your eating habits and opt for healthy snacks such as fruit, nuts or plain yoghurt to satisfy your appetite while maintaining an adequate calorie balance.
Sugar and fats
When running, the body initially favors energy in the form of blood sugar, rather than drawing on fat reserves. Thus, maintaining a relatively low heart rate, corresponding to fundamental endurance, is essential to initiate fat burning and promote weight loss by using these reserves.
Muscular development
In the absence of muscle development, there is no increase in basal metabolic rate. In other words, running doesn’t involve as many muscles and therefore doesn’t help build muscle mass. Muscles consume the most energy on a daily basis and burn the most calories, even at rest.
By increasing muscle mass, we increase energy expenditure, which promotes a negative energy balance, essential for weight loss.
In conclusion, running can be an excellent way to lose weight, but its effectiveness depends on various factors such as previous level of physical activity, variability of effort, attention to diet and combination with other forms of exercise. For those wishing to use running as a means of losing weight, it’s essential to take these different aspects into account in order to optimize results and promote healthy, lasting weight loss.
Optimizing results
#Running #FundamentalEndurance #FatBurning #WeightLoss
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