Running To Lose Weight Can Help You Lose Menopausal Body Fat
Running for weight loss is a brilliant part of your strategy to lose menopausal belly fat.
To lose 1lb (0.5 kg) weight over a week, you need to use 3500 more calories through exercise than you take in from food. Running uses a lot of energy, and can help you achieve this target.
The number of calories burned running depends on your build, the distance you cover and your speed. You can check your own calorie expenditure with our calorie counter, but most women will easily burn 500 calories in an hour of running, which adds up to 3500 in a week if you take a run every day.
Running To Lose Weight: Guidelines
You can build up your running gradually, starting with as little as 10 minutes a day. Every little bit of action helps, but if you want to tackle menopausal weight gain with a serious running program, you'd eventually need to run 4-5 times a week, covering a total distance of 25-30 miles. Remember that running has numerous health benefits and you'll be doing good for both body and mind.
Set realistic weight-loss goals. Slow, steady weight loss is the way to go.
If you're new to running, check our tips on running for beginners and build up your stamina gradually.
You can help yourself lose weight by running if you add some bursts of fast running into your sessions. Running at high speed not only burns up the calories, it helps build your muscles - and muscles use energy even when you're body is resting, so you'll use up more calories day to day.
Regular running raises your basic metabolic rate, which means you burn calories more efficiently even when you're not exercising.
You can also try strength training exercises on days when you don't run, to help you build stronger muscles. Squats are particularly good for building the muscles you use when running.
While losing fat and gaining muscle by running will do wonders in giving you a sleeker silhouette and helping your burn more energy, because muscle tissue is heavier than fat, you could still tip the scales at much the same weight , though your body will look more toned and streamlined.
Running To Lose Weight: Your Diet
Running to lose weight is an excellent way to get more exercise into your life while you get a grip on the tendency to gain in midlife and through the menopause.
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