In fact, weight loss exercise is not as easy as we thought. There are many doorways that we don't know. How many kilometers can I run every day to lose weight? This basic question is unknown to many people. How can I lose weight? In order to achieve a better effect of running to lose weight, I hope everyone can master more knowledge about running to lose weight.
How many kilometers can I run every day to lose weight?
According to the normal pace of six to eight minutes, you can lose weight by running 5 kilometers a day. In terms of time, you can achieve good fat burning effect by exercising for about 30 minutes every day!
Exercise less than 5km every day does not mean that you can't lose weight, but the effect of running to lose weight is not the best! Because with the increase of exercise time, especially after running for 20 minutes, fat will burn quickly and fully!
How to make running lose weight better?
1. growth distance
If you can run 5 kilometers every day, the effect of losing weight is already very good. If you want to continue to enhance the effect of running to lose weight, then you must increase the distance and run about 7km every day! If we can only run 4 or 5 kilometers, then we will increase the running kilometers every day, 100 meters every day, and you can accomplish your goal in one month!
2. High-intensity exercise
Don't think that running 6 or 7 kilometers every day is very powerful. In fact, our physical adaptability is very strong. Then you find that you are not so tired after each run, so the bottleneck period of your running comes and the effect of losing weight will drop rapidly!
We should always be in an uncomfortable state, which requires high-intensity exercise to save us! We can use high-intensity interval exercise, jogging sprint cycle, running uphill in the wild and improving the pace of running to break the bottleneck of the body!
3. Looking back for half a year
Many people are eager for quick success, but it is impossible to lose weight by running. We need down-to-earth efforts step by step to lose weight!
If you want to get the obvious effect of running to lose weight, we'd better take half a year as a cycle and keep exercising for more than half a year, and you'll find how lucky you are. Running will make you a better person completely!
Step 4 eat and exercise
Running is really tiring Some people eat, drink, fry, barbecue and drink after running. If you keep this eating habit, you can't lose weight by running 20km every day!
Therefore, in order to fundamentally solve obesity, we must not separate diet from running! Efficient running and healthy diet are the best killers to solve obesity!
The diet is unreasonable. Indeed, it is the most difficult thing for obese people to control their diet, but if we can't control our mouths, we can't lose weight, and it's useless to eat and drink even if we run more every day!
At this time, it is necessary to share recipes. Let's look at the diet:
The first day:
Breakfast: 1 tea eggs, 1 cup of sugar-free soybean milk, 2 slices of whole wheat bread.
Lunch: 1 poached eggs, 1 bowl of rice, 1 fried chicken breast with broccoli.
Dinner: 1 steamed egg soup, 1 small bowl of brown rice, 1 bowl of boiled cucumber with tomatoes.
The next day:
Breakfast: 1 boiled egg, 1 skim milk, 1 corn.
Lunch: 1 poached egg, 1 sweet potato, 1 bowl of fried mushrooms with lean meat.
Dinner: 1 boiled eggs, 1 bowl of sugar-free eight-treasure porridge, 1 vegetable tofu soup.