Weight loss by running - how to do it?

Energy balance - what is it and how does it work?

The question of weight changes in the human body works on the principle of energy balance = the equation of intake and output. The ratio between these indicators tells whether you will lose, gain or maintain weight.

• Intake < output = calorie deficit (you lose weight)
• Input > output = calorie surplus (you gain weight)
• Intake = output = maintain a constant weight

Energy intake

Energy or calorie intake includes what we eat and drink. Through eating and drinking, they enter the body:

• Macronutrients - proteins, carbohydrates, fats
• Micronutrients - vitamins and minerals

Each of these should be present in proportion in a person''s diet. The specific ratio of nutrients depends on several factors that are very individual: the goals of the individual, preferences, food intolerances and allergies, etc.

Energy expenditure

Total energy expenditure is also individual and influenced by several factors − lifestyle, sedentary or active occupation, genetics, amount of active muscle mass, percentage of body fat. It is divided into three basic parts:

• Basal metabolism. The minimum energy needed to maintain basic physiological functions (organ function, brain function, menstrual cycle in women). It depends on the sex, age or fitness of the individual.
• Resting metabolic rate. The energy you spend under resting conditions (standing, sleeping, sitting)
• Working metabolism. The energy you spend during physical activities (walking, running, swimming, cycling, etc.)

How to calculate total intake and output? You can find several calculators on the internet that will give you your numbers. Take this as a guide only, since internet calculators are not 100% accurate. You''ll get better advice from a nutritional therapist or nutritionist who will consult your numbers with you and suggest a course of action based on your goals.

When does running start to help you lose weight?

Nowadays we are used to having large amounts of sugars in our diet, which is a quick source of energy for the body. That''s why it draws energy from sugar stores first and then fats come next. So to start, incorporate longer (aerobic) endurance-oriented workouts − running/ brisk walking for around 60 - 75 minutes at a leisurely pace, approximately 4 times a week. The body "switches over" after a while and once it runs out of sugars, it starts taking energy from fats.

This "switch over" time is very individual:

• The body will switch over significantly faster in a trained individual with a large muscle reserve.
• In an untrained person it takes significantly longer.
• The body''s switch is significantly influenced by so-called insulin resistance. The body is under the influence of regular doses of carbohydrates (and thus constant insulin production) and will induce a huge hunger and craving for something sweet rather than reaching into the fat reserves. 

Insulin resistance (and therefore the time to switch to burning fat stores) can be reduced by gradually limiting the intake of net (sugars minus fiber) carbohydrates in the diet (called low carb) through intermittent fasting, strength and endurance training.

Remember, it is not the speed or distance that is important, but the duration of the activity. Don''t be afraid of it, put on your running shoes, set a leisurely pace and go for it!

Tip: To keep you motivated, you can try running according to a training plan for the first 5 km.

Under what conditions can you lose weight by running?

Running alone won''t guarantee weight loss, but it will increase your overall energy expenditure and give your body a better chance of getting into a calorie deficit. If this happens, you will lose weight. How to set up the whole process effectively?

• Don''t overdo the beginning. Beginners and overweight people should start slowly to avoid injury and exhaustion. Get inspired by our tips on how to start running overweight and improve your fitness. Slowly but surely!
• Alternate your runs and keep going. Longer, endurance or Indian runs are the basics, add sprints and intervals later. Each workout will be different, you won''t get tired and your progress will be faster.
• Additional sports. Try to include strength training, swimming or core strengthening once a week. You''ll reap several benefits: you''ll increase your caloric expenditure, get stronger, more durable, more flexible, burn fat faster by building muscle because muscles need energy to grow and recover, and improve your physique; several birds with one stone! 
• Focus on diet. Running will help you achieve a calorie deficit significantly, but try to help with diet too. Forget drastic diets and strict restrictions, that''s the road to hell. You''re moving, you''re active and you need energy for both exercise and recovery. Focus on high quality, unprocessed foods that you enjoy and that also provide your body with the nutrients it needs (meat, eggs, vegetables, fruit, nuts, oatmeal, potatoes, legumes, sourdough or rye bread, quality oils, high quality chocolate). Write down what you eat and assess your feelings, condition and weight each week. Over time, you''ll know what foods suit you, what to add and what to take out. If you don''t know what to do, use the services of a nutritionist.

"Miracle" fasted running

I'm sure you''ve heard that running in the morning burns fat in one go and is the best time to run! Watch out for this. This is not a suitable method for beginners as they do not have sufficient glycogen stores (carbohydrate stores in the muscles and liver) compared to more experienced athletes. During a fasted run you will deplete your energy very quickly and nausea, weakness and general exhaustion of the body can occur. Choose at least a piece of fruit before your run to prevent these conditions and not to put strain on your stomach.

When will you get the results you want?

You will usually see the first changes very soon − your body gets a boost it is not used to. After adaptation, progress will start to slow down, which is perfectly fine and there is no need to panic. Learn patience, perseverance and, most importantly, enjoy running! Create a training routine, experience new eating habits and don''t treat it as a one-off − instead of losing weight, create a new lifestyle that makes you feel great both physically and mentally. You''ll find that the pounds off will only be a nice bonus on your journey, because the feeling during and after your run is the best!