Can running help you lose weight? What should you pay attention to when running to lose weight?

Everyone must have heard of many ways to lose weight in life, so do you think they are useful? Today, let's learn with you whether running can help you lose weight, and what should you pay attention to when running to lose weight? Let's learn together with the editor.

Running can help you lose weight, but you need to stick to it for a certain period of time and maintain a certain intensity to achieve the effect. It is generally recommended to exercise in the form of jogging or medium-distance running, and each running time should not be less than 30 minutes. By slowly adapting and increasing the intensity of exercise, you can burn excess fat in the body, but you should also avoid excessive intensity, which may cause damage to the body's soft tissues. You also need to pay attention to the rationality of controlling your eating habits when losing weight. You should choose a scientific diet, eat less high-sugar, high-protein, fatty and greasy foods, and eat more fresh fruits and vegetables appropriately to ensure that your daily intake is less than your consumption.

1. Stretching

Many people don't do stretching exercises before running. This is not conducive to weight loss. You should know that the energy in your body is divided into two types: fast energy and reserve energy. Only when the fast energy is almost consumed, the reserve energy "fat" in your body will begin to burn. That is to say, if your physical fitness is not very good, it is even possible that you are already tired from running, but the fat has not started to be consumed. Therefore, if you want to lose weight by running effectively, you should do some stretching or relaxation exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some sugar sources first, so that when you run next time, the fat burning efficiency can be greatly improved. Precautions for running to lose weight

2. Carefully select running shoes

Don't just put on a pair of sneakers and go running, otherwise the weight loss effect will be greatly reduced, and it may even damage your fragile toes and soles. It is recommended that you choose shock-absorbing running shoes that are designed according to human mechanics and can completely fit your foot shape. They can absorb the vibration caused by running and provide decompression protection for your feet, calves, and even brain. In addition, because women's pelvises are wider than men's, their feet are more likely to turn inward when they land on the ground. Therefore, you should also pay attention to whether the inner arch of the running shoes is supported by a support strip and whether there is a stabilizing plate on the outer heel. Especially when you are overweight, you need to prepare a good pair of shoes.

3. Drink a glass of water before running

Drink a glass of water before running. When you start running, drink a glass of water first to replenish the water your body loses during running. You can also eat a banana after running to increase gastrointestinal motility and relieve constipation. It is necessary to replenish water before running to lose weight, which can prevent dehydration during running.

4. Don’t shake your head

When running, you should pay attention to looking straight ahead instead of shaking your head left and right. Staring at the things in front of you will give yourself motivation: where I want to run to, where I want to go. Looking left and right will not only affect your efficiency, but also make you feel worse. The more you run, the less motivated you will be. So remember this if you want to lose weight by running.

When is the best time to run for weight loss?

In fact, people who want to lose weight can choose to run in the morning and evening to lose weight. Because running in the morning, first, the air is fresh, which helps to improve metabolism early in the morning. And if you run in the evening, the temperature is moderate, and running does not produce a sense of heat, which is very helpful for controlling dinner. And running in the morning can wake up the body, provided that people with hypoglycemia should pay attention to the intensity of exercise to prevent hypoglycemia. The best time to run in the evening is two hours after a meal, about 5 to 7 pm. Because compared to running in the morning, running in the evening also has incomparable benefits. For example: for people with fragile cardiovascular and cerebrovascular systems, running early in the morning is actually very dangerous, but if you run in the evening, because you have already eaten dinner, exercise will be relatively safe. Another point is that the carbon dioxide index in the air is relatively high in the morning, so if you run at night, you don’t need to worry about this problem, and proper physical exercise after dinner is actually helpful for sleep. Not only does it help to fall asleep as soon as possible, but it can also greatly improve the quality of sleep.

Will running to lose weight cause rebound?

Many girls have this question in their mind: running can definitely help you lose weight, but if you stop running, will the weight rebound? Will your legs grow muscles and become thick? In fact, running is a process of burning fat. As long as you eat a reasonable diet during the weight loss period, the weight will not rebound.