Weight loss through to running
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Introduction
Like any physical activity, running allows you to lose weight if you also adapt your diet. The principle of weight loss seems simple, you need to burn more calories than you absorb from food. The daily need for a woman is 1800 Kcal and for a man the need is 2100 Kcal. The calculation is simple, if you burn 200 Kcal through physical activity while respecting your daily need, eventually you will lose weight. Obviously if you do an energy-consuming activity such as running, you will eat more. But if you continue to burn more calories than you eat from food, weight loss will start. You can roughly extrapolate the number of calories expended during your workout using the following approximate formula:
Number of Kcal expended = your weight (in kg) * distance (in km)
Example for a 12 km training with your weight at 72 kg: Number of Kcal spent = 12 * 72 = 864 Kcal
Which training ?
If you only want to lose weight and you're not necessarily looking to improve your sports performance, run around 60% of your MAS and this for as long as possible. If you are a beginner, go gradually from week to week to avoid injure yourself.
On the contrary, if you're also looking to improve your sports performance, run most of your workouts at around 60% of your MAS but also add interval training from 1 to 2 times per week. This will allow you to achieve both objectives, weight loss and performance improvement. Add core workouts and drills to shape your body.
For going further
To keep you motivated, don't forget to set a goal.
This can be a weight to reach but it should be achievable, or have the ambition to sculpt your body. For this, I advise you to take a photo of yourself in underwear before starting weight loss. You can easily see the progress by taking a photo after a few months. It will also keep you motivated.
Do not eat "sugars" half an hour before your workout. Either you eat a snack more than an hour before, or after, or you eat it at the same time as you start your workout to avoid hypoglycemia reaction.