Running is an aerobic exercise that burns whole body fat, in which running in situ is the simplest and most effective way to lose weight. As long as you pay attention to some skills, you can not only lose weight, but also help you shape locally and thin your arms, waist and thighs!

How long does it take to lose weight by running?

Many people think that after running for 20 or 30 minutes, the body will start to consume fat to produce energy. But in fact, what kind of "fuel" the body chooses to consume is not determined by the time of exercise, but by the intensity of exercise, that is, the speed of running.

At low speed, the body will burn fat; At high speed, it will burn sugar. Therefore, if you run too fast, your body will only use sugar, but you can't lose weight; But if it is too slow, although you can continue to consume fat, it is a pity that the speed is limited, and I am afraid that even if you run for a long time, you will not receive obvious weight loss effect.

Introduce 8 tips for running to lose weight.

First, make a plan.

In order to make your body more accustomed to being in a state of demanding exercise, you need to run in a planned way. Strictly abide by the running schedule at least 3 or 4 times a week, instead of waiting until the time or the weather is fine. Running can strengthen your lower limbs and core muscles. As long as you keep running, you will find it easier and easier. At the same time, running can exercise your endurance. Start your running plan with a short distance, and when you feel relaxed, gradually increase the distance during the weekly exercise.

Second, slow down.

There is no need to stipulate from the beginning that you should run a kilometer in five minutes. Slow down your speed and let you breathe faster than when you walk, instead of panting, until your lungs start to hurt or you can't breathe. Don't run at variable speed, even if it has a good exercise effect on abdominal fat, it is easier to adhere to a comfortable and consistent pace than running fast. Slowing down can make you focus on the correct running posture and relieve some of the pain caused by running. You also have time to see the scenery or chat with your partner, which will make you fall in love with outdoor running. When your body becomes stronger, your pace will naturally accelerate, and you can also challenge variable speed running.

Third, have fun.

If you hate every minute of running, then maybe you did something wrong. You can take your dog or make an appointment with your best friend, develop a new route, listen to your favorite music or radio station, buy a new set of equipment, record your footprints with an app, or run by the swimming pool and jump down to cool down immediately after running.

Fourth, climb and squat

Strong leg muscles can make running easier. One way is to add mountain climbing to running to strengthen leg exercise. Running uphill will make you feel surprisingly difficult, but you will be surprised at how easy it is to run when your running top turns to a flat road. In addition, you can also exercise lower limb muscles at home by squatting, sprinting, stepping or trying this runner's yoga combination.

Five, don't just run.

Running according to the plan can effectively exercise and make running easier, but if running is your only way of exercise, boredom and mechanical strain will make you feel unbearable. When running, add some aerobic routine exercises, such as cycling, hiking, dancing or swimming. Doing different aerobic exercises can exercise other parts of the body, so you will feel more relaxed every time you put on your sneakers and go out for a run. The biggest advantage of stopping running for other sports is that you will really miss it, and you will experience more happiness when you are excited to go out for running.

Sixth, find the best time to run.

It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home.

A more important problem than choosing when to run is that you can neither run on an empty stomach nor eat enough. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals.

When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.

Seventh, do stretching exercise first.

You are eager to lose weight, so put on your running shoes and run straight? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up to prevent injury, on the other hand, you can consume some glycogen first, so that the burning efficiency of fat can be greatly improved after running.

Don't run every day.

Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.