A Good Balance
Before you start a weight loss, I must remind you that losing weight isn't always beneficial. Whether for health, aesthetics, or performance, remember weight loss can also be unhealthy.
If unsure whether you have a healthy relationship with your weight loss, seek personal advice from an expert – the advice here is general, and it's crucial you consider your own situation.
Performance-wise, many runners find a lighter runner is faster – likely why eating disorders appear among elite runners.
Nevertheless, if you weigh more, you'll need more energy to run the same speed, making weight loss a factor to tweak for faster running. Additionally, many are overweight, and losing weight is an advantage due to associated life problems – including lifestyle diseases and, frankly, more life with illness.
How Fast Can You Lose Weight?
Can you lose weight too fast? – The short answer is yes! The longer answer is it depends on the individual. A person with a high body fat percentage can lose weight faster than someone with a lower percentage.
Losing weight too fast risks losing muscle instead of fat. Generally, it's recommended not to lose more than 0.5 kg a week unless very overweight. For normal-weight individuals wanting to “trim,” reducing to 0.25 kg a week can prevent muscle loss.
Can Running Make You Slim?
Weight loss is basically simple – not necessarily easy, but simple!
To lose weight, you need a calorie deficit – meaning your intake is less than your output, or you have a negative calorie balance.
Calorie Balance = Calorie Intake – Calorie Output
A 500 kcal daily deficit generally results in a 0.5 kg weekly weight loss.
In other words, you can lose weight by either:
- Continuing to eat the same but running more - thus increasing output but maintaining intake.
- Running the same but eating less: reducing intake but maintaining output
- Running more and eating slightly less: simultaneously increasing output and decreasing intake
Below, I go through the pros and cons of these approaches.
Strategy 1: Increase Running Amount
If currently consuming as much as you burn, you’ll lose weight by eating the same but increasing exercise. Your deficit will equal the extra calories burned.
Choosing this strategy, note significant training is required for a marked deficit. Roughly, a 70 kg person must run about 7 km to burn 500 kcal – meaning daily 7 km runs beyond current levels for a 0.5 kg weekly loss!
Strategy 2: Eat Less
This strategy may be easier than strategy 1 – but has pitfalls. Generally, larger individuals burn more calories. With lower intake, the risk of missing essentials like fatty acids, vitamins, and minerals increases.
Following this strategy, be extra mindful of eating healthily to get what your body needs.
Studies show more effective weight loss when exercising during a deficit. Inactivity correlates with obesity.
Strategy 3: Eat Less and Train More
You might have guessed it, but strategy 3 is likely best. Train a bit more and eat a bit less – making it significantly easier to maintain in practice.
A 2021 review shows this strategy is not only easier but also best for maintaining weight loss long-term.
Should Running Training Be Specific for Weight Loss?
Studies on different training methods for weight loss generally divide into:
- Low-intensity running
- Moderate-intensity running
- High-intensity running (Interval training or “HIIT”
Some studies show better HIIT results, but overall, no method is definitively recommended. All three can be effective for weight loss.
Low intensity has a lower injury risk, potentially allowing more training.
High intensity burns many calories quickly, ideal if short on time.
Moderate training is a middle ground, with higher calorie burn but higher strain, limiting amount compared to low intensity.
If also aiming to be a better runner, plan training more strategically – read more here.
Has Your Weight Loss Stalled?
Your body is naturally set to ensure survival. It reacts to weight loss by reducing metabolism to conserve calories (thus preventing further loss).
If your weight loss stalls despite unchanged training and intake, this adjustment may be why. The solution is straightforward; continue losing weight by training more or eating less (or both).
Keep this response in mind – even when reaching your target weight. Returning to “old eating habits” post-deficit won’t work, as mentioned, metabolism will be adjusted. Gradually increase intake to “normal” to avoid regaining.
Summary – How to Lose Weight
It's straightforward; if currently weight-stable, lose weight by eating less and training more than usual. The specific training method doesn’t matter much, so choose what suits you best.
When reducing intake, eat healthily and varied to meet your body's needs.
Be aware you may need to adjust intake and exercise if weight loss stalls.
Reference
- Johnson NA, Sultana RN, Brown WJ, Bauman AE, Gill T., Physical activity in the management of obesity in adults: A position statement from Exercise and Sport Science Australia (2021)
