Here are some tips for losing weight with running and a healthy, low-calorie diet:
- Aim for at least 30 minutes of cardio in your Target Heart Rate Zone on most days of the week. To avoid burnout and injuries, alternate between running and cross training activities, such as cycling, elliptical trainer, dancing, swimming, or hiking.
- Use a Daily Caloric Expenditure calculator to figure how many calories you actually need each day. Once you have that number, you need to create a deficit – through a combination of dieting or exercise -- of 3500 calories a week (or 500 per day) to lose a pound a week.
- Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct.
- Incorporate entire body strength training into your routine twice a week. You don't even need access to fancy gym equipment – you can do some of these body weight exercises at home.
- Focus on making small changes to your diet, such as cutting out regular soda and adding more fruits and veggies.
- Watch your portion sizes, especially after running, when you might feel tempted to eat a little extra because of all the calories you burned during your run.
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