To be honest, this question is actually quite difficult to answer. First of all, for beginners, running ten kilometers a day is unbearable. Only through scientific and reasonable exercise can we help to lose weight.

And even if you can run 10 km every day, you can ensure that your knees are not damaged, but if you don't manage your diet well, it is useless to run 15 km and 25 km every day.

Moreover, running needs to be learned, and reasonable running can help you lose weight with the best efficiency.

One: Running on an empty stomach

To tell the truth, I don't advocate this kind of sport very much. But running on an empty stomach does help burn fat more effectively. It can make your body enter the high-efficiency fat burning period faster.

My personal suggestion is to bring something to eat: a small piece of bread, which should be replenished in time in case of dizziness.

Two: strength training before running.

Strength training before running can greatly consume glycogen reserves in the body, which can help burn fat during exercise.

In fact, this is the same as fasting exercise, and fasting glycogen reserves will not be very high. It is precisely because of the low glycogen reserve that it is easier to mobilize fat.

Three: Warm up before running and stretch after running.

Why do you suggest this? Warm-up before running can move your joints and help you avoid possible sports injuries. Stretching after running can reduce delayed muscle pain after exercise.

This will help you recover better. Losing weight is a long-term experience and must be viewed from a long-term perspective.

1: Try to lose weight step by step. Don't set yourself such a big goal every day. I believe many people can't keep running 10 km in one day.

In order to lose weight correctly, we must strictly control our daily diet. We must reduce the calories we consume, but we can't go on an excessive diet.

Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!

Now people's awareness of self-protection of the body has increased, especially in fitness. Life lies in exercise. You can't just sit in the office or at home every day. Everyone needs exercise. There are many ways to exercise, such as running, walking and even going to the gym.

Running is really a very good aerobic exercise. But we must insist. If you run 10 km every night, it's really not a small sum. If we hadn't run, we might not have run so far at first. At first, you can set yourself a short distance, such as 3 kilometers or even 5 kilometers. After getting used to running, run 10 km every night.

Running is a long-term exercise, which can be persisted for a long time. If it lasts for three months, it will definitely have an effect. Running can exercise the muscles on your legs and the meat in your stomach. The limbs can also be well coordinated. 24 hours a day, which time is good for running, depends on personal time. If you have no time during the day, you can only run at night. It really takes a lot of perseverance to run 10 km a day. And you must relax your legs after running. You can't take a shower immediately after running, let yourself relax and have a rest, let the sweat flow out, and then take a shower and sleep.

There are people who like running very much. They insist on running in spring, summer, autumn and winter. Some people insist on wearing thin clothes in winter. Everyone thought they would be cold, but they were used to it. Therefore, if you can persist in running every day, your body will gradually slim down, and you can gradually reduce physical and mental fatigue, which is of great help to your body. Many friends around me have been running for several years and really benefited a lot. When I persist, if I don't run every day, I always feel something is missing. This is the power to stick to good habits!

? Hands-only, please understand that losing weight is a science, and running is also a science?

▲ Almost no article can write all the precautions for running to lose weight comprehensively ▲

You must learn to study. When you ask questions, this is the first step in learning. Next, you should study deeply and find a suitable method from high-quality answers. When you have the patience to find a way, this is the first step to success. ●

? Losing weight and running have to take detours. No matter how comprehensive you study, you will definitely encounter methods that are not suitable for you, and you will definitely encounter bottlenecks. Only persistence can succeed?

Beginners are not advised to run so much at first. Rest at least two or three days a week. And the pace can't be too fast. I have been running for several years, and I run 200 kilometers a month. This is the running amount from July 1 to July 14. I don't pursue speed, just run in my most comfortable way. Then keep your mouth shut and lose weight slowly.

75% of weight loss lies in your mouth, and the rest is exercise. The unit of losing weight should be in months, not to say that you will be happy if you lose one kilogram today, but you will be unhappy if you gain two kilograms tomorrow, in months.

Almost all weight loss articles will say 7 points to eat and 3 points to practice, which is indeed the case. Develop a good routine of going to bed early and getting up early, and develop a good habit of eating more high-quality carbohydrates, high-quality fruits and high-quality protein. Over time, you will find yourself stronger and thinner.

Eat less fried foods and sauces. For example, if you eat boiled vegetables or vegetable salad today, but it is accompanied by a large plate of high-calorie salad dressing or oil dish, it may destroy the quality of your high-quality carbohydrates. In fact, less salt or less sauce is enough.

Another point is that many people who fail to lose weight give up losing weight because they are too concerned about the rise and fall of their own weight. As I said just now, if they lose a pound today and gain two pounds tomorrow, their mentality will collapse and then they will give up. It is important to lose weight. Finally, don't go hungry. Over time, it will only reduce your basal metabolism and then rebound crazily.

Running is indeed an aerobic exercise. Running 10 km a day will obviously see the effect for a long time, so you can lose weight by running 10 km a day.

cause analysis

1. You can burn body fat and calories during running.

2, 10 km is not a short distance, which can burn fat better.

Proactive suggestion

1, pay attention to diet nutrition, if excessive exercise causes malnutrition, leading to hypoglycemia.

2, remember to warm up before running, you can stretch your bones, so that running to lose weight will not strain your muscles.

Matters needing attention

1, be careful not to eat sweets and puffed food during weight loss.

2. Eat more vegetables and fruits.

3, less greasy, but lean meat and chicken are appropriate.

Running to lose weight is a very hot topic. Some people lose weight because of running, while others can't. Mainly because I can't control my mouth. Fun Run 10 km can lose weight every day, mainly to control diet. The so-called saying: The greater the amount of exercise, the more calories you consume, and you need to replenish energy. If you can't control your diet reasonably, the calories you consume will be eaten back and you won't be able to lose weight.

As we all know, fat-reducing exercise during running can help runners stay healthy. Running 10 km at a speed of 6-8 minutes per km every day can consume 600-700 kilocalories.

Keep running 10 km every day, 1~2 years later, there will be great gains.

I've heard many runners vomit, and I haven't lost weight after running for more than a year. In fact, this phenomenon is widespread, and the author is also a runner who does not lose weight. Mainly because he consumes a lot of calories after running and needs to replenish energy, he will have a big meal and eat the calories back, so naturally he will not lose weight.

Running 10 km every day, combined with diet control and not eating fried, red meat and junk food, can achieve efficient weight loss.

There are many constraints. Stick to it and control your diet, and you will definitely lose weight! 10 km is a great test for most obese people, please pay attention to the intensity and rest ~

Running is the most classic training method, which belongs to cardiopulmonary endurance training. Low intensity, suitable for most people to start training, through long-term superposition, to enhance cardiopulmonary function, burn calories, reduce fat.

For beginners, especially obese trainers, the training intensity of 10 km is definitely not easy. If it is not well controlled, it may also cause knee joint injury.

Moreover, the success of losing weight requires not only the persistence of exercise and fitness, but also diet control, reducing calorie intake, and it will be better to exert strength from the source!

Pay attention to a light and natural diet, avoid high-calorie cooking foods such as snacks, desserts, deep-processed foods, deep frying and stir-frying, and cook lightly with natural foods such as high-quality meat, vegetables, fruits and grains, with less oil and less salt. It is a better arrangement to reduce calorie intake on the basis of health and achieve the purpose of reducing fat.

In addition, in terms of fitness, it is necessary to increase muscle strength and resistance training, such as squats, push-ups, pull-ups and leg lifts, which will achieve better fat-reducing and shaping effects.

Yes, but it's best not to exercise excessively, but to exercise moderately according to your own physique. The key to losing weight is persistence, and persistence every day will have an effect.

Suggestions on running to lose weight:

1 People who hate strenuous exercise can choose jogging to lose weight if they want to change a simple and easy way to lose weight. Jogging to lose weight can burn the calories of our body quickly, and it can be done at any time without too many forms and fixed places.

For weight loss, it is not that the faster you run, the better the weight loss effect will be. On the contrary, the faster you run, the easier it is to hurt your health, so jogging is another unimaginable way to lose weight.

3 jogging to lose weight mainly depends on persistence, and you can lose weight without running a sweat. If you really want to get rid of the fat on your body, you can lose weight easily by jogging according to your own situation and physical strength, and it is best to stick to it as a habit.

Jogging is moderate in intensity, it won't make you hard, and it can help you burn fat. Jogging can help you lose weight easily for some busy office workers. If you are not too far away from the company when you go to work every day, you can insist on jogging every day, which can decompose the fat in our body and achieve great body shaping effect.

According to experts' advice, the best time for running in a day is between 17 and 18, because people's body temperature is the highest at this time of the day.

Can I lose weight by running 10 km every night?

Running 10 km every night is sure to lose weight, and there are still many thin people. See if you can persist. It is not recommended that you run ten kilometers every day. He is at high risk of injury. And the body can't rest and recover fully. We run for health, not to increase risk.

Ten kilometers is a moderate distance and a relatively high-intensity exercise. It will consume a little more calories, about 600-900 calories. Conducive to weight loss and fat reduction. But for fat people. It is impossible for a fat man to run ten kilometers at once in the initial stage. Running 10 km requires a gradual process. Beginners who are suitable for running and losing weight. In the process of running ten kilometers gradually. Basically, I have effectively lost weight. And the effect is quite good. When you can run ten kilometers at a time. Your physical fitness, heart and lung ability, muscles and so on have improved a lot. Running ten kilometers at this time, the running time is about 65 to 75. This time and kilometer is the best time to lose weight. Stick to it for one month, two months and three months. Soon the weight returned to normal.

How to run 10 km, step by step, and increase the running amount bit by bit? Start with the amount of running you can afford. Just started running three or five kilometers. When you can't run in the middle. Don't stop, keep walking. Try to extend the time to 60 minutes, or even longer. Leave if you can't run. Just cooperate. If you persist in this way for a period of time, your physique will change. Including losing weight. Ten more kilometers and you'll be fine. I am a 43-year-old uncle It only took me half a month to run ten kilometers from the beginning. I weighed 88kg during the Spring Festival this year. I started running on February 26th, and lost weight after running for one and a half months 16kg. After running for two and a half months, I lost 30 pounds. Running speed can be slow, but the duration of exercise cannot be reduced. Slow for a long time, not easy to get hurt. It is also more conducive to your weight loss.

You should also control your diet during running. Running has made efforts, and then eating and drinking. Running has no effect on losing weight. Consumption is less than intake. Eat more fruits, vegetables and coarse grains. High protein crude fiber. Less oil, less salt and less sugar. There are a lot of calories in the diet. Must be controlled.

People who want to lose weight by running can make a running plan. How to run ten kilometers in one month? On the first Friday, we will have a rest in the kilometer run, the second week, seven kilometers, nine kilometers, the fourth week and ten kilometers. Step by step, you can also plan on a monthly basis, depending on your situation. 10 km. Don't be afraid.

This is a screenshot of the first 10 km of the 3. 12 run.

This 4. 12 is called copying photos.

This screenshot of running in July.

I ran five kilometers every other day for three months and lost 20 pounds. The key is to control my mouth. Original 164 kg, target 138 kg. . .

Your speed needs to be improved! I've just run for four months, and it's at least 10 km a day, which is basically about 15 km. Do you run half a horse every two months?