Here's why running can make you lose 5 kgs in a month! - Times of India.
Running 30 minutes a day can certainly help you lose weight and reduce your body fat percentage and BMI. Still, your weight loss results are dependent on the overall picture of your diet and exercise habits, specifically in terms of the relationship of the calories you consume versus the calories you expend daily.
You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.
Summary. About 30 minutes of running will burn about 255 calories. However, making smart choices with your food will go a long way with losing weight while running. The safest weight loss is about 1lb per week if you weigh under 150 lbs, and 1 to 2 lbs per week if you weigh over 150 lbs.
Yes, you can lose weight by running, but how often you run depends on the person. If you run for weight loss, it's important to start slow, add strength training, and eat healthily.
As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to 3 months to lose 10kg.
It was shown that the runner was able to run constantly at a speed of almost 7 km/h, achieved the distance of 164 km, and lost 1 kg of visceral fat. For everyday life it takes about 4 marathons to lose 1 kg of visceral fat mass.
This is a ballpark figure, but it's estimated that running 1 mile burns 150 calories (it's a very average value and depends on many factors including your weight, running efficiency…). So if I run 3 miles a day I will burn an extra 450 calories each day. It means if I keep eating the same I will lose weight!
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day. To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine.
Count your calories so you can cut 500-750 calories daily.
Aim to cut 500-750 calories a day from your diet, which will help you lose . 5 to 1 kg (1.1 to 2.2 lb) each week. Replace juice or soda with water or opt for a light salad for one meal a day.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
You'll soon see effects like more defined muscles, pounds off the scale, and clearer, healthier skin. Your muscles will be stronger so you can get more out of those gym sessions, and your improved cardio fitness will allow you to try things you perhaps couldn't before. And that means more confidence, too.
If you're just starting a new running routine and were previously inactive, you can see improvements in your cardiorespiratory fitness within four to six weeks. If you've been running for a while and you're trying to get faster, it may be a few months before you see any noticeable gains.
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
You're building muscle.
Running doesn't create a lot of bulk, but it does allow you to slowly build muscle, especially in your lower body. Since muscle weighs more than fat, you may not see the scale budge, or you could actually put on a few pounds.
If you run 8-10 kilometres daily, then you can burn 350 calories more than walking. Research by Harvard University found that running for 30 minutes at a speed of 10 km per hour burns about 372 calories. Running also helps to reduce belly fat faster.
Here are a few dos and dont's while trying to lose one kg per day. Consume sufficient amount of protein such as egg whites, meat, pulses which are low in carbs etc. Exercise for at least 40 minutes a day, because only a diet is not going to help you achieve your goal.
if the value is under 25, then you are in the right range for your height.) So, to lose 8 kg out of 63 kg is very difficult - even in the long term, let alone 2 weeks. I would say that you should just keep up the training that you are already doing and you will be OK.
Losing 2 kgs per week is no easy task, but doable for many people. You just have to know the formula and know how to count calories. Caloric deficit is what you need to decrease your weight up to 2kgs a week. You should burn more calories than what is consumed on a specific day, that's the basics of it.