Best running schedule for weight loss

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Fat burning refers to the ability of our bodies to oxidize or burn fat and use fat as a fuel instead of carbohydrates. This is an aerobic process — fat is broken down with the help of oxygen. In general, more fat is burned during aerobic activities like Nordic walking, running or biking.

The body uses both fat and carbohydrate reserves as fuel during all kinds of activities. However, the percentage of energy coming from fat can be higher or lower depending on the type of activity. Weight loss depends mostly on the total amount of calories you burn, not just the percentage of fat burned during the activity.

You burn fat ideally while running at a pace where you would be able to maintain a full conversation. According to experts, this should be a pace that you would theoretically be able to maintain for up to 8 hours, i. Find out how many calories your body needs daily, find out how you many calories you are burning on each of your runs, and make sure your calories that you intake is less than the calories that you are burning.

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It's best to figure out all of your personal information how many calories YOU burn when you run and how many calories YOU need daily, and how much of each macro nutrient — carbs, fats, and proteins you need as a runner and jogger for weight loss. Here is a simple chart to help you figure out how much of a calorie deficit you need to create daily in order to lose x pounds per week:.

Ideally, you should plan on only losing 1-at the most 2 pounds per week when jogging for weight loss which would mean cutting out calories per day. You do not just need to cut out food to lose weight!

Make sure you are eating appropriate amounts of each of the 3 macro nutrients: carbohydrates, proteins, and fats. As a runner you will want to be eating mainly carbohydrates - complex carbohydrates - lots of fruit, vegetables, brown rice, whole grains, and whole wheats.

You also need to eat healthy amounts of proteins and fats to encourage fat and weight loss. Plan on consuming at least half your body weight in ounces.

Weight-Loss Running Plan Overview

This is equal to roughly 9 cups of water. Get a large water bottle like the 32oz one I use and love , carry it with you everywhere and it will encourage you to drink lots of water. This will help you to keep your metabolism burning and your appetite satiated but not full.

Aim for these meals to be around calories each. If you can. Others find motivation in being able to small amounts of the food they love. Don't give yourself a full cheat day. This can easily erase all of the hard work that you have done. Limit yourself to a cheat meal 1 to 2 times a week.

STEP Incorporate strength training at least once to twice a week into your jogging for weight loss plan for the best and fastest results! The best way to burn fat and lose weight fast is to make your major muscle groups - legs, lower back, upper back, abdomen, and chest - stronger. The stronger these large muscles are the faster and more efficiently they are able to burn calories.

They also give you that tight, strong, lean, healthy shape that you are probably going for if you are looking to lose weight. Strength training is the most effective way to lose inches off of your body!