Many people choose to run 30 minutes per day as a way to lose unexpected weight
According to
Suc khoe & Doi song news site, fat reducing efficiency depends not only on the running time but also on the running intensity, constitution factor, nutrition and metabolic adaptability of every single person.
Beyond the age of 50, the gradual decrease in metabolic rate and muscle mass makes it more difficult for reducing belly fat. In this period, bodyweight workouts are considered more optimal than running.
How many calories are burnt in running 30 minutes per day?
Running can be useful in energy expenditure through the use of the major muscle groups of the lower limbs and the core muscles. A person weighing 60-70kg can burn 200-300 calories when running continuously for 30 minutes at a moderate intensity (equivalent to 60-70% of his/her maximum heart rate).
Such energy expenditure rate is meaningful for weight control if it remains for a long time. However, it is estimated that energy consumption of 7,000-7,700 calories is required so as to lose one kilogram of body fat. Therefore, running 30 minutes per day alone cannot help lose weight effectively without controlling the calorie intake from diet, especially for those who tend to eat after a physical training session.
Moreover, the body has its own metabolic adaptability. When you run at the same intensity for a long time, the energy expenditure efficiency may decrease gradually because of better adaptability of the cardiovascular and musculoskeletal systems. This makes your weight losing rate slower.
Why is it hard to reduce fat?
One of the common reasons why many people run regularly but cannot lose weight is their confusion between weight loss and fat loss. Running mainly activates fat oxidation process at low to moderate intensity. Without strong stimulation, the body will prioritize energy saving rather than maximal fat burning.
In addition, diet plays a decisive role in weight loss. After a running session, hunger feeling rises due to increased ghrelin hormone and lost muscle glycogen. If you eat more than necessary, especially foods rich in sugar and fat, your energy expenditure will be no more.
Muscle mass is another reason for weight loss. Those with lower muscle mass will have a lower basal metabolic rate, resulting in reduced daily total energy expenditure. In this case, running alone is not sufficient to make a change in body weight.
How to run 30 minutes per day to lose weight
Running 30 minutes per day is still good for your weight loss if it is done properly with rational combination.
- Adjusting running intensity: Alternating interval running sessions or running at higher intensity can help improve energy expenditure and activate the excess post-exercise oxygen consumption (EPOC) effect, or afterburn effect.
- Combining running with strength training 2-3 times per week: Strength training helps increase muscle mass, thus improving basal metabolic rate and the ability to turn body fat into energy, even when you are at rest.
- Scientific diet: Effective weight loss does not necessarily mean fasting. You should maintain moderate energy expenditure, prioritizing the consumption of protein and dietary fiber and restricting the use of ultra-processed foods. This will help maintain muscle mass and lower hunger feeling after a running session.
- Good sleep and stress reduction: Lack of sleep and prolonged stress may disorder the hormone regulating body weight such as cortisol and insulin, making the fat burning process ineffective, even when you keep running every day.
- Running 30 minutes per day is good for cardiovascular health and weight control. However, to lose weight effectively, running is only part of an overall strategy. The combination of appropriate training intensity, strength training, a scientific diet and a healthy lifestyle is important for sustainable and safe fat burning.
