Many studies have found that high-intensity running can combat this challenge by suppressing your appetite after an exercise. While this may work for some, others may just experience increased feelings of hunger and make losing weight a hard-to-fight battle. It Makes You Eat Less by Suppressing Your AppetiteĪ lot of people would try to reduce their calorie intake by eating less or changing the types of food they eat. After cycling for 45 minutes at an intense pace, participants lost 519 calories during the activity and an additional 190 calories over the 14 hours following exercise ( 13 ). While this so-called “after-burn effect” has not yet been documented in running, it has been backed up by science through cycling, which is yet another high-intensity workouts and is easier to use for a controlled laboratory study. Interval runs and hill repeats, which are considered high-intensity pieces of training as we have discussed earlier, can continue burning calories up to 48 hours after your run ( 12 ). While doing any type of exercise regularly can help you lose weight, not all can continue burning calories after training. It Continues to Burn Calories Even After Training It is even more than what you can get from playing half-an-hour of basketball ( 11 ). This may be equal to the usual count of calories burnt during vigorous swimming and martial arts. An average 70-kilogram man can burn more than 370 calories by running at a moderate pace of 10 kilometers per hour for 30 minutes. While this number may not seem significant at first, running more than 10 miles can give you a whopping 330-350 more calories burnt as compared to walking the same distance ( 10 ).Įxperts from Harvard also found the same results. There’s a difference of approximately 33-35 calories per mile. As mentioned earlier, it can help you burn more calories as compared to other styles of exercise because it involves the use of many different muscles at their maximum power, especially during high-intensity interval training ( 9 ).Īnother study showed that running on a treadmill or track can help you burn more calories than walking. To lose weight, you have to burn more calories than you eat, and running is one of the best ways to do it. Whatever your preferred style is, you can pick up running to shed some weight! It Burns the Most Number of Calories than Other Exercises This type of run is perfect for improving your endurance and overall fitness. Long runs are done at the same pace but over a longer distance of about 15 to 20 kilometers. These are short to moderate length runs, approximately 10 kilometers, and are done at your own natural pace. There are several styles of running and each has its own unique purpose and benefits. Evidence shows that runners were leaner and lighter than those who did the same amounts of any other type of workout. While many types of exercise can be effective for weight loss, running is quite hard to beat, alongside a healthy diet. What Are the Best Exercises You Can Do At Home to Lose Weight? 1. If you want to lose one pound each week, you need to create a 3,500-calorie deficit, which means you need to burn 3,500 more calories than you consume in one week. You should also perform strength-training activities that involve all major muscle groups at least two days each week. How much weight you lose depends on the amount of exercise you’re willing to perform over the course of a week.Īccording to health experts, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to see substantial changes ( 8 ). The number of calories you consume needs to be less than the number of calories you burn. To lose weight, you need to create a calorie deficit. How Much Exercise Is Needed for Weight Loss? More studies have shown that putting together aerobic exercise and resistance training can boost fat loss and maintain muscle mass, which are both important to keep excess weight off ( 5, 6, 7 ). Regular exercise can help increase your metabolic rate to burn more calories ( 3, 4 ). Being physically active is important to reach your weight loss goals. Studies show that inactivity is one of the major factors in weight gain and obesity ( 1, 2 ). How does exercise help you lose weight? Which home exercises are the most helpful? This article takes a look at the evidence. Weight loss, in all circumstances, must be a progressive process that involves a combination of a healthy diet and exercise. Losing weight is easier said than done, and there are no shortcuts or prodigious formulas to easily take off extra pounds.
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