In modern society, obesity is becoming more and more common, and people have tried many ways to get rid of excess fat, and running, as a simple and easy exercise, has become one of the most popular ways for many people who want to lose weight. But can running really lose weight? What is the principle behind it? How to eat scientifically during running to lose weight? What is the best way to avoid joint damage when running? These are all aspects that we need to learn more about when we talk about running to lose weight.

What is the principle of running to lose weight

Running can lose weight mainly because it is an aerobic exercise.

• Burn fat: The body needs energy to maintain movement while running. In the beginning, the body uses glycogen for energy. When running continues for a period of time (usually more than 30 minutes), glycogen depletion is almost exhausted, and the body begins to burn fat for energy. This is because fat is an important form of energy storage in the body, and the body breaks down fat into fatty acids and glycerol through a series of biochemical reactions when running, which are then converted into energy.
• Boosts metabolism: Running increases the body's metabolic rate. Even after the run, the body's metabolism remains high for a while, which means that the body also consumes more calories at rest. For example, sitting still on a regular basis may burn 150 to 0 kcal per hour, and 0 to 0 kcal per hour for a period of time after running.
• Improves body composition: Running helps to reduce the proportion of body fat while increasing muscle mass. Although running is not the main muscle-building exercise, it can work the muscles of the legs, hips, and other areas. Increased muscle mass further increases the basal metabolic rate because muscles also use energy when they are at rest and continue to use energy when they are not exercising.

How to eat scientifically during running to lose weight

• Control your carbohydrate intake: It's not about not eating carbohydrates at all, it's about choosing the right one. For example, to reduce the intake of refined grains (e.g., white rice, white bread), they are easily absorbed by the body quickly, causing blood sugar to rise rapidly, and excess sugars to be converted into fat storage. You can eat more whole grains, such as brown rice, whole wheat bread, oatmeal, etc., these whole grains are rich in dietary fiber, slow digestion and absorption, and can provide a longer feeling of fullness.
• Increase your protein intake: Protein is an important nutrient for the body's repair and growth, and it is also important during weight loss. Adequate protein intake can increase satiety and reduce appetite. High-quality protein sources include chicken breasts, fish, legumes, eggs, milk, and more.
• Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and dietary fiber. Vitamins and minerals are important for the body's normal metabolism, and dietary fiber promotes intestinal motility and helps flush out toxins and waste products from the body. For example, apples are rich in pectin (a type of water-soluble dietary fiber), which lowers cholesterol levels and increases satiety. Green leafy vegetables such as spinach, broccoli, etc., are rich in vitamins and minerals and low in calories.

In order to avoid joint damage, what is the correct posture when running?

• Head and neck: Keep your head straight and your eyes level ahead. Do not bow or tilt your head as incorrect head posture can affect your body's balance and may also cause tension in your neck muscles. Relax your neck, don't shrug your shoulders, and keep your head and neck naturally in a straight line.
• Shoulders and arms: Relax your shoulders and avoid being too tense or shrugging. Swing your arms naturally, and don't swing too much or too little. When swinging the arms, you should take the shoulders as the axis, swing back and forth, no more than the midline of the body when swinging forward, and bend the arms when swinging back, not straight. This will help keep your body balanced and reduce the impact of running.
• waist and hips: Keep your waist straight, don't bend over or hunch. A straight waist keeps the center of gravity in the right position and reduces pressure on the lower back and spine. The buttocks should be slightly tightened, which can activate the glute muscles and improve running efficiency, while helping to stabilize the pelvis and reduce joint pressure.
• Legs and feet: The way your feet land is important when running, it is generally recommended to land with your heels and then quickly transition to the forefoot. This reduces impact on the knees and ankles. Don't take too long a stride, too much stride will increase the pressure on your joints, and it is generally advisable to feel comfortable. At the same time, keep your knees slightly bent and not straightened to cushion them.

Running is indeed an effective way to lose weight, but to achieve weight loss, you need to understand its principles and do it correctly. There are other aerobic exercises to choose from besides running, and it is important to eat scientifically during weight loss, and to avoid joint damage while running, it is essential to have the correct posture. Through the comprehensive application of these aspects, friends who want to lose weight can achieve their weight loss goals more healthily and effectively.