What are the key points to keep in mind when running to lose weight? In daily life, many people will help people lose weight through some methods, among which exercise and running is a very common way. Let's share what points should be kept in mind when running to lose weight, hoping to help you.

What are the key points to keep in mind when running to lose weight? 1 1, "morning running" gets twice the result with half the effort.

After a night's sleep, the sugar in the body has been exhausted, and running at this time helps to burn fat! But remember, eat something before running, and don't eat and drink after eating, so you won't come back immediately after running.

Step 2 retrain before running

The human body's heat is consumed in sequence, and when the sugar is consumed, it will enter the fat burning stage. So doing some training first, then running, will consume sugar better.

3. "Slow" is effective

In order to meet the standards, you always run sweating and panting? In fact, this is not conducive to burning fat. You should run "slowly", adjust the breathing rhythm, and let "aerobic" exercise eliminate fat.

4. Run for at least 25 minutes.

It takes at least 20 minutes to burn fat, so it's best to spend 25 minutes or more every run to really get rid of fat.

5. Run to drink boiled water

Jogging for an hour consumes about 500 calories. If you run with drinks and sports drinks, you may drink a lot more than you consume, and you are too tired to run. The fatter you run, the more you lose.

What points should I keep in mind when running to lose weight? How much can you lose by running 5 kilometers a day?

It varies from person to person. Generally, under the condition of diet control and exercise, an adult can run 5 kilometers a day and lose about 3-5 pounds a month, but this is only a rough figure. According to different people, according to their own metabolism, fat burning speed, weight base, diet, running intensity, weight loss effect will be different. It is suggested that scientific and correct running style is more conducive to losing weight.

How many kilometers a day do you lose ten pounds a month?

There are no specific data. If you want to lose weight, you need to eat less besides exercising and burning fat. If you want to lose ten pounds in a month's running, you must first control the calorie intake and ensure that the daily calorie does not exceed 1200 calories. Otherwise, if you eat too much, even if you run too much, the effect will not be good, and you may be fat. However, you generally want to lose ten pounds a month, control your diet and run 600 calories a day.

Do you need to run every day to lose weight?

Look at your physical fitness. Low-intensity running belongs to aerobic exercise, and it usually takes more than 30 minutes to see the obvious fat-reducing effect. If people with good health can run every day, but if people have a knee injury, they don't exercise much at ordinary times and feel very tired and uncomfortable after running, it is recommended not to run every day, 3-4 times a week, preferably every other day, which is beneficial to the recovery of the body, avoiding sports injuries and achieving good weight loss effect.

How about running to lose weight without dinner?

Short-term effect is quick, but it is easy to rebound. According to the average daily calorie of most people, the calorie intake of a meal is generally around 300-500 calories. If you don't eat dinner, it means that the daily calories are probably less than 1000 calories, which is equivalent to dieting to lose weight. You can lose weight well even if you don't run. If you add running calories to enhance metabolism, the effect will be very obvious in the short term, and you may run 5 kilometers a day.

But in the long run, if you don't eat dinner, it means that you don't eat from noon 12, and people's stomach is constantly secreting gastric acid, which is easy to stimulate the stomach and induce gastrointestinal diseases in the long run. In addition, people will induce hunger during this hunger period, and they will eat more when they can have dinner, leading to weight gain and even bulimia. Therefore, this method of losing weight is not desirable, and the following scientific methods are suggested.

How to run to lose weight effectively?

1, with anaerobic exercise

Running to lose weight has a good effect in a short time, but the effect is not obvious after people adapt to this exercise rhythm. It is best to cooperate with some anaerobic exercises to improve the body muscle content and strengthen metabolism, so that weight loss can be more lasting and effective. Moreover, some anaerobic exercises such as weight lifting, push-ups, squats and flat support can be done 20-30 minutes before aerobic exercise, so that glycogen can be consumed first, and then fat can be fully burned through running, which will get twice the result with half the effort.

This diet is high in protein and low in calories.

How to eat during weight loss is also very important. Some foods with high calorie, high oil, high sugar and high salt, such as fried food, cakes, biscuits and puffed food, are best not to eat. It is recommended to eat light high-protein and low-calorie foods, such as boiled chicken breast, various fruits and vegetables, fish, beef, corn and sweet potatoes. The daily total calories are controlled at about 1.200 calories, which is 65,438 calories for women and 65,438 calories for men.