However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
There are 3,500 calories in a pound of fat. Running one mile burns (on average) 100 calories. If you want to lose one pound of fat – then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.
Running 30 minutes a day will help you lose weight, so long as the runs are intense. Rather than focusing on distance, running faster or doing sprint intervals will be more effective. By increasing your speed you'll burn more calories and save time. Repeated daily, you'll burn enough calories to lose weight.
If your goal is to lose weight generally, you should run about 3 or 4 times a week on alternating days for about 45 minutes. On rest days it is still crucial to engage in some form of exercise. Moving and burning calories are key! Most people overestimate the calories they burn on a run.
It can take around 3,500 calories to burn a pound of fat, so that would approximate running around 35 miles – or about 5 miles a day – to lose a pound a week.
60 mins of running on the treadmill set at 10km an hour = 500 calories (again, this is an estimate of the average person). That means you'd need to run approximately 15.2 hours to burn 7,700 calories. And that's assuming you didn't eat anything. (Because you'd need to add back those calories).
Go for an easy run for 45 to 60 minutes – ideal time would be 90 to 120 minutes – in a slow pace. Your metabolism will be in a fat burning zone, and long-term activity will burn more fat.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
If you run 8-10 kilometres daily, then you can burn 350 calories more than walking. Research by Harvard University found that running for 30 minutes at a speed of 10 km per hour burns about 372 calories. Running also helps to reduce belly fat faster.
Can you lose belly fat by running? Yes, you can lose belly fat by running if you're running four to five times a week, for 30 to 60 minutes at a moderate intensity, Mazzucco explains.
In order to lose belly fat, you need to be running at least 4 times a week. Each run needs to be between 30 to 60 minutes and at a moderate to intense intensity level.
Jog – Run – Jog
You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.
Engage in physical activities like walking, jogging, sprinting or swimming for 150-250 minutes per week to prevent weight gain. Try high-intensity interval training (HIIT) to maximise burning calories and harmful fat. Eat more soluble fibre and less refined or processed foods.
Sustainable weight loss should be achieved at a rate of 0.5-1 kg per week through a combination of healthy eating habits and regular physical activity. While it may be tempting to try to reduce 5 kgs in a week, it is not a realistic or healthy goal for most people.
I highlighted that to burn 20kg of fat, which is 180,000 calories, they'd need to run a 5k (3 miles for the yanks) three hundred and sixty times. That's basically one per day for a year, with a 5 days rest for Christmas, Easter and your Birthday.
On average, a runner will burn 100 calories per mile, but this will depend on your pace, size and metabolism. Generally, the more you weigh, the harder your body will have to work to cover the distance, and the longer you have been running, the more efficient your body has become, meaning you burn less calories.
Some other signs of fat loss are:
It leads to a slimmer appearance and more muscle definition. Your exercise stamina increases, and you are getting fitter. As a result, your physical activity level shows improvement. You don't feel any energy slump in the afternoon and experience a better mid-day energy level.
Running Faster Burns Calories More Efficiently
Since it's more efficient, you'll burn more calories per mile when you're going faster — even if it means you're running for a shorter amount of time. But remember: Burning calories shouldn't always be the most important factor in which workout you choose.