How to Lose Weight Running

Learning how to lose weight running is the same for newbies as it is for Olympians. Most people know that running is a powerful calorie burning exercise, but in order to lose weight running, you should make sure you check out these tips.

In order to learn how to lose weight running, you will need the following:

• Your doctor's permission to lose weight and begin (or change a running routine)

1. Don't let your intake exceed your output. The basic equation of weight loss will always be the same. In order to lose weight running, you need to burn more calories than you consume. Unless you become a sub three hour marathon runner, you need to be mindful of what you are putting in your mouth. If you are running for 20 minutes, eat a piece of fruit and a yogurt afterwards, don't eat a 600 calorie muffin or a large pizza.
2. Be Patient. The American Heart and Lung Association recommends losing between .5 to 2 pounds per week. Although when you first start running, you might lose more than this because your body is going into a kind of shock. Losing more than this recommended amount can be unhealthy and might cause you to gain the weight back later. 
3. Vary your running. When you first start running, your main goal should be to lace up your shoes and get out the door (this is more difficult than it sounds). After 6 weeks or so, you will want to start doing different kinds of runs. Your body will adapt to the running and it will take you less energy and therefore burn fewer calories. In order to continue to lose weight running, you should try incorporating hills once a week, or intervals once a week (alternating between faster and slower speeds).
4. Don't be discouraged by weight gain. Some people tend to gain weight when they first start running and this makes them want to give up. If you don't lose weight running , it could be that you are building muscle. Over the long term, more muscle will help you burn more calories even when resting, so give it a few weeks. Don't weigh yourself more than once a week and when you do weigh yourself, do it at the same time of day (preferably in the morning).

References:

National Heart, Lung, and Blood Institute