1. How many kilometers can I lose weight by running?
If you can run 5 kilometers every day at a pace of six to eight minutes, you can lose weight effectively. In terms of time, you need to exercise for at least 30 minutes every day to achieve the effect of burning fat. The distance of daily exercise is less than 5km, which does not mean that you can't lose weight, but the weight loss effect is not very good. Because with the increase of exercise time, especially after running for 20 minutes, fat can enter the stage of rapid combustion.
Running 5 kilometers a day can achieve better weight loss effect, but you can also increase the distance appropriately, and you can run about 7 kilometers a day. You only need to run 4 kilometers or 5 kilometers at first, and the number of running days will gradually increase. After a month, your body will change rapidly.
2. High-intensity exercise
Many people think it's good to run 6 kilometers a day, but in fact, your body will be adaptable. When you find that you are not very tired after running, it means that you have entered the bottleneck stage and the effect of losing weight will drop rapidly. In order to prevent your body from being at this stage, you need higher intensity exercise to save it. You can use high-intensity intermittent exercise, or you can break the bottleneck of your body by jogging and sprinting.
3. Daily diet
Running is really tiring, but if you continue to overeat after running and keep this eating habit, even if you run 20 kilometers a day, you will not lose weight. Therefore, if you want to lose weight by running, you must first separate your diet from running, which is the real killer to solve obesity.