Past research has shown that more women than men are concerned with losing weight. For instance, in a report by the Centers for Disease Control and Prevention National Center for Health Statistics (NCHS), 56.4% of women said they were concerned with their weight and wanted to slim down, versus 41.7% of men and in each age, racial, income and starting weight group analyzed in America. The findings also show that genetic and environmental factors influence our ability to lose or gain weight. And old age groups are more likely to suffer from obesity. According to the NCHS, risks of being overweight may lead to obesity, putting you at risk of getting other diseases and health issues such as heart disease, diabetes, high blood pressure, and cancer.
Your weight depends on the number of calories you consume. Some medications can also make you gain weight. Therefore, it is important that you eat healthy foods and exercise to burn extra calories and promote weight loss.
Wondering how to start losing weight? Read on for the best insight.
How to Lose Weight
Various factors, such as age, diet, lifestyle, exercise, and height, influence weight loss. This means that it might be harder for some people to lose weight than others. However, any person can lose weight if they are patient, disciplined and determined. Running, a form of aerobics (endurance) exercise, is one of the best ways in which you can lose weight. Other types of exercises you may consider include:
How Running Makes You Lose Weight
Running is one of the best forms of exercise to lose weight. Different types of running routines are:
- Base run
- Long run
- Progression run
- Hill repeat
- Tempo run
- Strength training
- Recovery run
Each type of run has its own purpose and benefits. Whether you are training to become an athlete or just looking to lose weight, trying out different running workouts is guaranteed to improve your fitness.
Other Benefits of Running to Our Health
Besides improving your fitness, running also helps in weight loss by reducing your appetite. This means that you will reduce the interval and the amount of food intake. Notably, you do not need a change in diet as the routine reduces both the belly and body fat.
Running lowers the risk of a heart disease, reduces blood pressure and strengthens the knees, especially for the elderly. It makes their leg muscles more responsive, and as such, they are less likely to fall. The exercise also reduces the risk of getting cataracts, and people who run have less knee pain than those who donate
The Advantages of Running Have Over Other Types of Exercises
Unlike other types of exercises, running requires less equipment and can be done anywhere. Additionally, it is cheaper than other types of exercises, whereby you have to be in a gym or buy the necessary equipment. You only need the running space. To spice things up, you can run to explore nature and different scenarios.
Keeping Yourself Motivated While Running
Running can get boring over time. To avoid this, ensure that you change our running routine from time to time. You can also find a friend to do it with you so that it can be more fun and enjoyable.
Alternatively, add different types of runs. And have a weighing scale to measure your weight so that you are encouraged to run more and lose more weight. You can also sign up for running competitions and marathons.
It is also important that you eat a healthy and well-balanced diet to avoid gaining excess weight. You can also join social media groups that will help encourage you every day to lose weight and give you tips in other ways to do it.
Equipment Needed to Run
Most importantly, you will need a good pair of running shoes that are comfortable. The shoes are going to protect you from getting shin splints and knee pains. You can also have running apps that help to track your calories and the distance you run.
Be Optimistic and Perseverant
Taking the first steps in running can be hard, especially for a person who was used to sitting all day. First, start with the easy steps, and move on to a better running schedule. Do not beat yourself up by trying to run for a long distance when you know that it is your first time. Be patient with yourself. You can start by walking first, and then running g proceeding from running short distances to longer distances gradually.
Having a Running Schedule
A running schedule should consist of how you plan on running and includes the different types of running. Ensure that you follow your plan without fail. Do not skip runs no matter how tired and unmotivated you might be.
Is Too Much Running Bad for Your Health?
Too much of everything is poison for your body. Moderate exercise is good, but exercises done in excess are bound to damage your body. Overrunning beyond your current level of fitness puts your muscles under strain and can cause overuse injuries. The benefits that come with running, such as reducing the risk of heart diseases and high blood pressure, will not be achieved. According to the NCHS, people who overdo their exercise are more likely to die earlier and are less healthy than those who do their exercise moderately.
Running is a great form of exercise that can be done to enhance weight loss and prevent obesity. It also prevents other diseases, such as heart diseases, high blood pressure, and cancer among many others. Try out the different running exercises to burn more calories for better weight loss results.
If running is a new thing that you are trying, it might be hard for you, but you need to push yourself as you start small and progress gradually. Ensure that you do all your exercises moderately, and have a positive mindset while at it. Pick your favorite and give it a go.