Running is a great aerobic exercise for fat reduction and weight loss, but many people do not see significant changes in weight after running for a while. Why is this the case? What details should be paid attention to in running to achieve weight loss effects?
Some people tend to eat high-calorie junk food after running to replenish energy, which not only doesn’t help in weight loss but also leads to increased hunger. If you need to eat, it is best to eat before exercise and control the calorie intake.
The purpose of running for weight loss is to reduce body fat, accelerate fat burning, and fat burning can only be done aerobically, so it must be jogging. Intense fast running not only does not burn fat but also accelerates the depletion of glycogen in the body, leading to symptoms such as exercise-induced hypoglycemia and decreased exercise capacity. For weight loss through running, it is recommended to schedule slow jogging at least 3-4 times a week, each session lasting no less than 20 minutes, at a slower pace to maintain steady breathing. A 20-minute slow-paced jog can deplete a large amount of glycogen in the body and utilize body fat. Since slow jogging is not too intense, it does not lead to excessive oxygen deficiency in the body, which aids in fat consumption, thereby achieving the goal of weight loss.
When running, pay attention to landing on your heels first then the entire foot, which helps avoid bulking up calves. Many people tend to land on the front of their feet while running, which may make running easier but does not help in slimming legs for those with bulky legs. Choosing a comfortable pair of running shoes is also crucial, as well as the running environment and time.
Warm-up exercises not only prevent sports injuries but also prepare the body for exercise, helping leg muscles reach their optimal state to face the “weight loss battle.” Avoid running every day. Although jogging is beneficial for health maintenance and weight loss, experts do not recommend running daily; it is best to run every other day. On the days between running, consider doing stretching exercises to improve overall flexibility. This is crucial for ensuring smooth overall metabolism and preventing fat and fluid accumulation in the limbs.
In conclusion, running is a good method for weight loss. Whether before or after running, during the weight-loss period, control of diet is essential, and dietary adjustments should be made. When feeling hungry, consume small portions of low-calorie foods like whole wheat bread, but avoid consuming large amounts of food as it can hinder fat reduction. Additionally, cultivate good lifestyle habits such as avoiding staying up late and maintaining early sleeping and waking times, as these also contribute to weight loss.
A friendly reminder: No weight loss method yields immediate results; persistence is key to success.
