How To Start Running To Lose Weight If You’re Out Of Shape

If I had a penny for every time I hear “running is the best way to lose weight”, I would be a very rich gal. The problem is running is a lot harder than you think, to run a decent distance that actually counts as exercise that results in weight loss, you need to be physically fit as well as mentally fit.

So to help you get started on the right foot (pun intended:), this article will provide some steps and guidance on how to start running to lose weight if you’re out of shape.

The following steps were provided by Livestrong.com.

First Steps On How To Start Running To Lose Weight If You’re Out Of Shape

Step 1
Visit your physician for a routine health exam. If you are out of shape, do not jump into any exercise or diet without first consulting your physician for recommendations. You may need to modify your weight-loss plan based on your health status.

Step 2
Lose weight safely and effectively by reducing your intake of food calories by 250 to 500 per day, which can lead to 1 pound of weight shed per week. A calorie deficit is key for weight loss. Optimize your calorie reduction by also burning 250 to 500 calories a day. Lose 1 to 2 pounds per week by combining exercise and a lower-calorie diet to create a total daily deficit of 500 to 1,000 calories.

Step 3
Swap the junk-food snacks, high-fat foods, sodas and big-meal portions for fresh fruits, vegetables and whole grains, lean protein, water and smaller meals. Produce consists of naturally low-calorie foods you can munch on between meals instead of chips, cakes and candy. Eat an array of colorful veggies and fruits for lunch, and add steamed veggies as a meal side. Opt for leaner proteins like grilled fish or baked skinless chicken instead of fatty steaks, fried meat or ham. Drink water throughout the day to quench your thirst and prevent hunger from leading you toward fatty snacks. Halve your meal portions to help cut calorie intake.

Step 4
Start walking three to five times a week in segments of 10 to 20 consecutive minutes for two weeks. If you can walk for 10 full minutes without stopping, then continue your walk for another 10 minutes. By the end of two weeks, you should be able to walk for 20 full minutes. Keep a moderate pace, pumping your arms slowly and breathing normally. Pick up your pace each day you walk to increase your calorie burn and build stamina. For the last two steps and some more tips go here.

As you can see, it really is about walking before you can run, start with sensible eating then gradually building up your physical fitness, one step at a time.

If you’re out of shape and looking to start running to lose weight and get fit, I hope this article has provided you with some valuable advice, or maybe you’re a veteran runner and would like to share some tips of your own, feel free to do so in the comments section below.

If you are interested in running, stay tuned, as I have been researching the topic a lot of lately, as I am really serious about getting into running myself, so therefore will be posting more articles on running in the near future. You can stay tuned by joining my Facebook page.

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