To #loseweight, you need to expend more than you take in. via @MedStarHealth
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Getting Started
So what kind of a running routine should you stick to? Well, it depends on your goals, but in general, the keys are exercise duration, frequency, and intensity.
The current recommendation for overall heart health is 150 minutes of low-intensity exercise a week, or 75 minutes of moderate-intensity exercise a week. But, most research shows that double that amount of exercise is necessary for effective weight loss. On top of that, 1 to 2 days of weight training and stretching are also recommended for improved bone health and muscle mass.
I Started Running. Why Am I Not Losing Weight?
There could be a couple of reasons that running hasn’t proven to be as effective as you thought. The first may be that you simply have not given it enough time. You should expect to achieve significant weight loss over months and not over days or weeks.
The second reason may be that you are not running as much as you need to. The more you run, the more weight you will lose.
The third reason requires taking a close look at your caloric intake. A common mistake many people make once they start exercising regularly is overestimating how much food and calories they really need. Remember, weight loss requires a net negative energy balance.
You may be expending more energy by running but, if your food intake also increases, you won’t see the results you’re looking for.
In simpler terms, you just might not be doing enough running or you may be eating too much.
Be mindful of the food you’re eating, portion sizes, and calorie consumption. Focus on including fruits, vegetables, and lean meats in your diet. Avoid processed carbohydrates or sugars and red meat as much as possible.
Don’t discount lifestyle variations, either.
If you’re sitting at a desk job for eight hours a day, and start doing 300 minutes of low-intensity exercise a week, you will likely start to lose weight. But, if your daily routine already consists of more movement or physical work, your results may not be as noticeable, or as immediate.
While running can bring a number of benefits to someone who is looking to lose weight and improve overall health, it’s important to remember that no exercise or weight loss regimen comes with one-size-fits-all results.
Don’t be afraid to change up your routine, and make tweaks as you go. Another benefit to running is that it can be a social activity. Finding a running buddy or joining a running club in your area can actually help you develop and improve your routine. Check out these local running clubs:
So, lace up your shoes, hit the pavement, and get started on the path to better health.
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