Can running really help with weight loss? Why do some people put in a lot of effort into running, yet their body shape doesn't show significant changes?
In the world, there's hardly anything absolute. For most people, sculpting their body through running is achievable, but to truly maximize the weight loss effects of running, it is necessary to complement it with conscious dietary adjustments. By combining dietary management with exercise habits and maintaining a disciplined lifestyle for several months, one can genuinely witness the slimming benefits brought about by running.
If you're the one who has been diligently running for a while, yet your body shape shows little to no noticeable difference, and a sense of frustration fills your heart, making you almost want to give up on running, why not take a moment to slow down? Reevaluate the effectiveness of running for weight loss and see if you can identify the key elements for slimming down. Through a quarterly exercise plan (running plan + diet plan), you might discover the means to achieve a beautiful body shape, gaining a sense of accomplishment with every run.
Why does running for weight loss work for others but not for me? Caloric deficit is the fat killer
On the journey of weight loss, many individuals seek rapid results but struggle to persevere till the end. The main reason is that most people are not clear about the core focus of weight loss. Starting without a clear understanding of the essence of the goal, blindly believing that aerobic running leads to weight loss is a misconception.
The essence of whether one can lose weight lies in the "caloric deficit." The primary reason for the accumulation of body fat is an excess intake of calories. When the calories consumed exceed the body's daily expenditure, the surplus calories are converted into body fat. Those who use running as a tool for weight loss without seeing results may be neglecting the intake of dietary calories, which is a crucial key to slimming down.
150 Minutes of Aerobic Running Weekly Contributes to Weight Control
The World Health Organization (WHO) and the American College of Sports Medicine (ACSM) provide research guidelines on exercise and health. In these guidelines, they emphasize the effectiveness of weekly aerobic exercise (running, swimming, cycling, etc.) in achieving weight loss and calorie burning. The guidelines specifically recommend at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week. This can improve cardiovascular health, help maintain appropriate body weight, and reduce the risk of obesity.
After understanding the principles of caloric deficit and the effectiveness of aerobic exercise, we have obtained the key to the weight loss journey. You can start with aerobic running, combined with dietary control to achieve a caloric deficit. If you want to lose one kilogram, you need to burn about 7000 calories. The calories burned during running depend on body weight, exercise intensity, and duration. For example, jogging at 8 kilometers per hour burns approximately 70-80 calories per kilometer. If you jog for 30 minutes every day, five days a week, it will take nearly a month to achieve a one-kilogram weight loss goal. (Actual numbers may vary based on individual body weight and running speed.)
◆ Running for 1 minute burns about 10-15 calories
◆ Running for 30 minutes burns about 300-450 calories
◆ Running for 150 minutes per week (5 days) burns about 1500-2250 calories
Weight Loss Exercise Plan A: Challenge Yourself to Lose Three Kilograms in One Month!
If you want to challenge yourself to lose three kilograms within a month, simply running five times a week is not enough. In addition to running, you need to incorporate interval strength training and dietary control to have a chance of achieving your goal.
Plan 1: Fast Walking and Jogging at Least 4-5 Times a Week.
For 30-45 minutes each time, the combination of brisk walking and jogging as a cross-aerobic exercise can help improve cardiovascular function and increase calorie expenditure.
Photographer: Hou Guan-Yu, Bone Run Tie 2 Running with a phone, finished in under 30 minutes each time
The most heartwarming running gear: Bone Run Tie 2 Comfortable and secure. Photographer: Hou Guan-Yu
Plan 2: High-Intensity Interval Training (HIIT) Twice a Week
For 15-20 minutes each time, engage in short bursts of intense anaerobic exercise. Run fast for 20 seconds, rest for 10 seconds, and repeat the cycle of fast and slow. This training module allows for explosive strength development in a short period, improves cardiovascular efficiency, and helps increase metabolism and calorie burning.
Plan 3: Increase Daily Household Activity
Avoid letting exercise become a chore by trying to increase your daily activity. For example, walk more for short distances, take the stairs if you're not going too high, use opportunities like going to the restroom or doing household chores to break a sweat. Adding some extra activities to your daily routine can help increase calorie expenditure.
Plan 4: Aim for Caloric Deficit and Balanced Diet
Start incorporating diet into your lifestyle by cultivating fixed daily eating times, allowing your body to adapt to the rhythm of daily energy intake and creating regularity to reduce resistance. Choose nutritious foods, avoid alcohol, cut out sugary drinks, drink more water, reduce refined starch intake, and try to consume more whole foods, staying away from processed foods.
Control the proportions of each meal, and make use of the "211 Diet Plate" to consume a ratio of 2:1:1 for vegetables, protein, and whole grains to create a healthy plate. Even without giving up starch, you can achieve weight loss.
Weekly Plan A: Daily Exercise Schedule
Through the four different exercise plans mentioned above, varying the training intensity continuously, your body will receive more signals. At this point, there's a chance to burn more calories and potentially lose three kilograms in a month.
Week 1: Establishing the Exercise Foundation
Monday: Complete a 30-minute run at a comfortable pace.
Tuesday: Engage in a 20-minute cycle of 20 seconds fast running + 10 seconds slow walking, incorporating some rhythmic training.
Wednesday: Complete a 30-minute run and include bodyweight exercises like 50 squats and 50 sit-ups.
Thursday: Complete a 30-minute run at a comfortable pace.
Friday: Power walk or jog for 30 minutes, matching the intensity of Monday's exercise.
Saturday: Schedule a 20-minute High-Intensity Interval Training (HIIT) session.
Sunday: Rest day, with the option to do stretching or yoga.
Week 2: Gradually Increase Exercise Intensity
Monday: Complete a 40-minute run, slightly increasing the exercise duration.
Tuesday: Engage in a 20-minute cycle of 20 seconds fast running + 10 seconds slow walking, incorporating some rhythmic training.
Wednesday: Schedule a 25-minute High-Intensity Interval Training (HIIT) session, increasing the exercise time.
Thursday: Complete a 40-minute run at a comfortable pace.
Friday: Complete 30 minutes of fast running, with 60 seconds rest, for a continuous 30 minutes.
Saturday: Go for a brisk walk for 50-60 minutes, with an ascent of over 1000 meters.
Sunday: Rest day, with the option to soak in a hot spring or foot bath for relaxation.
Week 3: Continue the Challenge, Add Some Varied Training
Monday: Schedule a 30-minute High-Intensity Interval Training (HIIT) session, challenging yourself with longer exercise duration.
Tuesday: Complete a 20-minute run, then sprint for 20 seconds, rest for 10 seconds, repeat for 6 minutes (10 cycles), followed by a slow jog for 20 minutes.
Wednesday: Rest day, schedule a massage to help relax muscles.
Thursday: Complete a 40-minute run at a comfortable pace.
Friday: Full-body strength training for 40 minutes, continuing to challenge your strength training.
Saturday: Schedule a 30-minute High-Intensity Interval Training (HIIT) session, challenging yourself with longer exercise duration.
Sunday: Complete a 40-minute run, maintaining the exercise duration.
Consciously Appreciate Every Achievement: Record Your Exercise Journey
Spend a little time each day documenting the physiological and psychological conditions of each workout, as well as what you eat daily. Quantify the process not solely based on feelings but with recorded, genuine exercise data. Every set of numbers is a cornerstone for future accomplishments. This might be one of the most fulfilling moments in your life, allowing you to confidently understand that these efforts will not be in vain.
Healthy Eating Suggestions: Eating in the Right Order for Weight Loss
Since you're already keeping an exercise journal, why not turn it into a food diary as well! In addition to mastering the "211 Diet Plate" food intake proportions, during the fat loss period, it's recommended to consume food in the order of vegetables, protein, and starch. Because vegetables have a larger volume, are low in calories, and rich in fiber and vitamins, they can help control the amount of food consumed.
After eating two servings of vegetables and feeling about half full, proceed to consume protein-rich foods, and save starch intake for the last. This is to prevent a rapid rise in blood sugar, as consuming starch last helps stabilize blood sugar and control body shape more effectively.
Grasp the Caloric Deficit Exercise Method and Shape a New Life
Running does indeed help with weight loss. By following the above principles and plans, there is a chance to run into a healthy and lean lifestyle. Combine exercise with dietary control, control calorie intake through food, reduce calories in the body through exercise, create a caloric deficit, and catalyze weight loss through running. Feel the beauty in it, and continue to run into a healthy and vibrant life!