Running doesn't mean that you can lose weight after running, but you also need to pay attention to methods. Even if you run 10 km, if you run fast, you will consume more sugar, or divide 10 km into many scattered times, only running for a few minutes at a time, and you will not pay attention to your diet.
Only when the running time of 10 kilometers reaches more than 20 minutes, and the diet and sleep are well coordinated in the form of jogging, can we have a certain weight loss effect.
How much can you lose by running ten kilometers a day? By the way, you can lose about 5- 10 kg.
One kilogram of fat in human body is about 7700 calories. If you keep running 10 km every day, the method is correct, and you can consume about 600-800 calories a day. According to this calculation method, you can lose about 5-65,438+00 kilograms a month. The specific amount of weight loss depends on your personal situation, such as your own weight base.
Running ten kilometers a day, losing a few pounds a month, normal 4-6 pounds.
Generally speaking, it is healthy for the human body to lose about 2 pounds a week, which is also a suitable weight loss speed. If you lose weight by running, you will gradually lose weight by the fourth week, that is, almost one month after your body adapts to exercise. At this speed, it is normal to lose 4-6 pounds a month.
If you lose ten kilograms or even dozens of kilograms after running for a month, you may be dieting or losing weight in other ways at the same time, which is an unhealthy way to lose weight and will bring side effects to your body.
4 The correct way to lose weight by running 10 km every day is to fully warm up. Before running, you must fully warm up, exercise all parts of your body, joints and muscles, do stretching, leg press, leg lifting and other actions, so that your body can enter the state of exercise more quickly, which can enhance the effect of losing weight and reduce the chance of sports injury.
Jogging is the best way to lose weight by running. Running fast consumes glycogen and jogging consumes fat.
Do not run for less than 20 minutes at a time. Aerobic exercise needs more than 20 minutes to burn fat, so whether it is a run 10 km or several runs, the duration of each run should not be less than 20 minutes.
Running the wrong running posture with the right posture not only has no weight loss effect, but also may cause harm to the body, so it must be carried out with the right running posture.
Lean forward slightly, the stride should not be too big, touch the ground in the middle of the sole, tread lightly, relax your shoulders, and naturally swing your arms to your chest to relax your core muscles.
Choose the best running time. There are two time periods in a day with relatively good weight loss effect.
One is 6-8 in the morning, and the body consumes all night. When running, most of it is fat, and the fat burning effect is better. Be careful not to run on an empty stomach. You'd better eat something digestible like bananas, yogurt and oatmeal before running.
The other is at night 16- 19. At this time, the physical fitness of the body is at its best, at the peak of metabolism, the exercise ability is also at its peak, the heart rate and blood pressure are also rising, and the speed, endurance and strength of muscles are also at their best. At this time, running to lose weight is more effective.
Long-term persistence in losing weight can't be achieved by running once or twice, but requires long-term persistence. Even if the slimming effect is obvious, it is best to keep the habit of running to avoid rebounding.
Remember to do finishing activities after running. Finishing activities after running are as important as warming up before running. You can do some stretching exercises, especially leg stretching exercises, which can help you relax and recover.
With diet and sleep. While running 10 km every day, you should also cooperate with diet and sleep, eat less high-calorie and high-fat foods, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day.