Does Running Help You Lose Weight

Running considered on of the best exercises to lose weight, it can help you to lose weight easily, running reduce you body size better than any other exercise.
Running will help you to not only lose your body fats, but also it will help you to lose a bit of lean body mass, by keeping a regular exercise such as running every day you can keep losing weight as well, but be careful to your lean muscle mass from losing.

Running is a good exercise for weigh loss and in the same time it keeps your muscles and joints from damage. Running also help you lose weight by burning about 100 calories every mile, so running considers one of the best weight loss exercises at all.
But be careful as running will burn more calories, your body needs more food and you will eat more, so be aware of eating too more........

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You should combine running with good diet to achieve your weight loss goal, you can lose weight and burn more fats if your calories intake is less than the calories you burns.
So we will not ask this question does running help you lose weight. Instead we ask, does running help you lose weight alone?
The answer is, yes running can help you lose weight but with some conditions, like good diet and a collection of good foods contains vegetables and fruits.

FIT
Fit is an acronym that you should remember if you’re wanting to start a running routine. This acronym was dreamed up by the American Heart Association and I think it’s perfect for all those who want to reap the rewards of running. ‘F’ stands for how frequently you exercise per week. To lose more weight, run more often. ‘I’ stands for intensity, and is there to remind you of how intensely you’re exercising. To see better results, simply increase your running intensity. ‘T’ stands for time spent exercising. There is a minimum threshold that you must surpass in order to see any fat loss results. This minimum is around 20 minutes for most people, and the longer the run, the more weight you’ll lose.

If you're hoping to use running to lose weight, here's some advice on how to be successful.

1. Healthy Eating is the First Step
If you want to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3500 calories. So you'll need to combine running with a healthy diet. Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training.

One way to prevent "stealth calorie" consumption or mindless eating is to write everything you're eating in a journal for a few weeks. Seeing a record of your food intake will help you see where your diet needs improvement. It will also keep you on track because you'll think twice before putting that chocolate-covered donut in your mouth.

2. Follow a training schedule.
Sticking to a training schedule is a simple way to stay motivated to run. You'll know exactly what you need to do every day and each run builds on the next, so it's much harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you're new to running, here are beginner training schedules to check out:

3. Run Regularly
If you don't want to follow a schedule, you still need to have some consistency with your running because you won't lose weight by running once a week. It's best to get some activity every day but, if that's not possible, try to shoot for at least 3-4 times per week. If you find that your motivation to run is suffering, follow these tips to get inspired.

4. Keep it Challenging
Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.

5. Eat for Performance
If you're running regularly and you're training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn't allow you to train with adequately fueled muscles. You shouldn't skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.