Can running really help you lose weight?

There is no doubt that running is definitely a very effective and simple way to lose weight. It is for this reason that many people are willing to use running to lose weight. However, many people are wondering whether we can lose weight all over the body during running. In fact, running is not only a good way to lose fat in our legs, but also a very good way to lose weight in our arms and abdomen.

Running can achieve the effect of reducing fat all over the body, but there should be a certain time limit. It should not exceed one and a half hours, but should be more than 20 minutes. The intensity of running should also be controlled. Don't jog too fast, try to persist as long as possible, and pay attention to your clothing. Also, relax your thighs and calves after running. Because although running is intended to reduce fat, the muscles of the legs have undergone a certain amount of exercise. Sufficient stretching of the leg muscles can make our legs more slender and make the legs appear longer. In fact, the biggest effect of running is to exercise cardiopulmonary function, and the second is to consume the stored energy of the whole body, that is, to reduce fat. However, after running for a period of time, the effect is not so obvious because the body has adapted to the intensity of running. You need to change the way of exercise, such as skipping rope or riding (bicycle). A variety of exercise methods are the best. If you want to lose fat, you should pay more attention to diet and drink less beverages.

1. Control calories and fat. Always be careful about the calories in your food, and reduce the amount of fatty meat and increase the amount of fish and poultry in your diet.

2. Eat a light diet. Eat less salt. The more salty things you eat, the more you want to eat them. Eat less processed foods with sauces, which are rich in sugar, salt and flour, which will increase your calories.

3. Eat fruits and vegetables regularly. Eat fiber-rich fruits, vegetables and whole-wheat bread in moderation.

4. Eat a balanced diet. Arrange your diet in a balanced manner according to the plan every day, pay attention to regular meals and do not eat excessively. Slow down your eating time and eat each meal in no less than 20 minutes.

5. Negative calorie balance. Please remember the principle of weight loss: the calorie intake must be less than your expenditure.

6. Establish a good lifestyle. Please remember that you are learning a "way of life" and correcting previous bad eating and living habits.

Therefore, running is a good exercise to lose body fat. However, there are certain restrictions on the running time. It is best not to exceed one and a half hours. If you run for too long, it will test the endurance of your muscles and may even cause your muscles to feel particularly sore after running.