Running has become a favorite form of exercise for millions of people around the world. Many runners claim that they can see their abs get tighter after each run. This is because running burns calories and helps tone your body.
However, some experts say that running does not burn belly fat. They believe that only certain exercises can burn belly fat.
While running is great for burning calories and toning your muscles, it won’t necessarily burn belly fat. If you want to lose belly fat, you should focus on other types of exercises such as crunches or sit-ups.
What’s Belly Fat?
Belly fat is also known as visceral fat. It is located deep inside your abdomen. Visceral fat surrounds the internal organs, including your liver, kidneys, intestines, heart, and lungs.
Visceral fat is different from subcutaneous fat. Subcutaneous fat is found just below the skin surface. It stores energy in the form of triglycerides.
When you eat carbohydrates, the glucose molecules are absorbed into the bloodstream and transported to all parts of the body. Inorder to store these extra carbs, cells release free fatty acids into the blood stream. These fats then travel to the abdominal area where they are stored as visceral fat.
The more visceral fat you have, the higher your risk of developing health problems like diabetes, high cholesterol, and stroke.
What Causes Belly Fat in Runners?
Many people who run often gain weight in their midsection. Some people blame this on eating too many carbohydrates. However, others claim that running itself causes them to pack on the pounds.
Some studies suggest that when you run, your body produces less insulin than normal. Insulin is a hormone that regulates how much sugar enters your bloodstream. When you don’t produce enough insulin, your blood sugar levels rise.
This leads to an increase in appetite. Your brain senses this change in blood sugar level and tells you to eat. The result is that you end up consuming more calories than usual.
This effect is called “insulin resistance”. It happens when your body becomes resistant to insulin. As a result, your pancreas secretes more insulin to compensate for the lack of insulin sensitivity.
In addition to causing insulin resistance, running may cause hormonal changes that lead to increased appetite. Studies show that when you run, testosterone levels drop. Testosterone is one of the hormones responsible for regulating hunger.
It seems that when you run, you create a cycle of low testosterone and high cortisol (a stress hormone). Cortisol stimulates the production of ghrelin, which increases appetite.
As a result, you feel hungrier and consume more food. This process continues until you reach a point where your body no longer needs to make so much cortisol.
Can running make you lose belly fat?
The short answer is yes. Running will help you burn belly fat. However, if you want to really burn belly fat, you need to do more than just run. You also need to eat healthy foods and follow a good diet plan.
If you are looking to lose belly fat, then you may be wondering how running can help. While running alone might not burn belly fat, it can certainly help you burn belly fat faster.
When you run, you increase your heart rate. Your heart pumps blood throughout your body. The higher your heart rate, the more oxygen your body receives. As a result, your body gets more energy to use.
This means that when you run, your body uses up more calories than usual. In fact, studies show that while you are running, your body burns an average of 500 calories per hour.
As a result, you burn more calories in one hour than you would by walking at a moderate pace for two hours.
How does running make you lose belly fat?
Running helps you burn belly fat because it makes you work harder. When you exercise, your muscles contract and expand. This creates heat. The hotter your body gets, the more calories you burn.
Your heart beats faster. Your lungs take in more air. All these things require more energy. As a result, you burn extra calories.
You can get even more benefits from running. One study found that runners have lower cholesterol levels than non-runners. Another study showed that runners had lower triglyceride levels. Triglycerides are another type of fat in your body. They are linked to obesity and diabetes.
Another benefit of running is that it improves your mood. A recent study shows that people who ran regularly were happier than those who did not.
How often should you run to lose belly fat?
You don’t have to run every day to burn belly fat. However, you should try to run three times a week.
It doesn’t matter what time of the day you run. Just make sure you run before breakfast so that you feel full and energized.
Also, don’t forget to drink plenty of water during your runs. This will keep you hydrated and prevent dehydration.
How to lose belly fat while running?
To lose belly fat while running, you first need to know what causes belly fat. Belly fat is made up of subcutaneous fat. This type of fat lies beneath your skin.
It is usually found near your waistline. Fat cells located there store excess calories.
Belly fat tends to accumulate over time. This happens when you gain weight and don’t lose it.
So, if you want to lose belly fats, you need to reduce your calorie intake and start exercising regularly.
You also need to pay attention to your eating habits. Make sure you consume fewer calories than you burn.
In addition, drink plenty of water. This helps keep your stomach full so you feel less hungry.
Finally, you need to exercise regularly. Run, walk, swim, bike, play sports, etc. Do whatever activity you enjoy. Just make sure you get enough rest between workouts.
Running can help you lose belly fat. But, if you want to see real results, you need to combine running with proper nutrition and regular exercise.
Does running make me lose belly fat fast?
You don’t have to spend hours in the gym every day to burn belly fat. All you need is 30 minutes of cardio three times a week.
You can start with 10 minutes of jogging. Then, gradually work up to 20 minutes. After about a month, you can add another 5 minutes to your routine.
After six months, you can add another five minutes to your workout. By the end of the year, you should be able to jog for 25 minutes without getting tired.
To speed up your weight loss journey, try adding interval training into your routine. Interval training involves alternating between periods of high intensity activity and low intensity activity.
For example, you could jog for 15 seconds and walk for 60 seconds. Or, you could jog for 90 seconds and walk for 30 seconds.
This type of training will boost your endurance and improve your overall fitness level.
How long does it take to lose belly fat after starting running?
It depends on several factors. For starters, your age plays a role. Older people tend to gain more belly fat than younger people.
Also, genetics play a big part. If your parents were overweight, chances are you will become overweight as well.
However, there are ways to reduce belly fat even if you aren’t genetically inclined towards gaining weight around your middle.
First, eat healthy foods. Avoid junk food and sugary drinks. Instead, focus on eating fruits, vegetables, whole grains, lean meats, fish, beans, nuts, and seeds.
Second, exercise regularly. You don’t have time to sit around all day. Get off the couch and get moving!
Third, drink plenty of water. Water flushes out toxins from your system. And, it keeps your organs functioning properly.
Finally, avoid alcohol. Alcohol slows down your metabolism and causes your body to store more fat.
Can I use a treadmill instead of running outside?
Yes, you can use a treadmill or stationary bike to help you lose belly fat. However, treadmills and stationary bikes are not recommended for beginners.
They require too much effort and cause injuries. Plus, they lack the benefits of outdoor running.
Instead, stick to walking or jogging outdoors. Also, choose an easy-to-use treadmill or stationary bike.
If you do decide to use one of these machines, select one that has variable incline settings. These allow you to adjust the difficulty level of your workout.
If you want to see results faster, increase your incline setting. When you run at higher speeds, your heart rate increases. This boosts calorie burning.
In addition, you may find it easier to lose weight by using a treadmill. Treadmill users typically burn more calories per hour than runners who run outside.
How many miles should I run every week to lose weight?
The number of miles you need to run each week depends on how fast you want to lose weight.
If you want a moderate pace, you should aim for about 3 miles per week. If you want a faster pace, you can go for 4 miles per week.
You can also mix in some strength exercises with your cardio sessions. Try lifting weights or doing resistance exercises like pushups, pullups, squats, lunges, and crunches.
You can also add sprints into your workouts. Sprinting is great for improving your cardiovascular health. It helps build stamina and improves muscle tone.
Conclusion
Losing belly fat isn’t easy. But, if you follow this guide, you’ll be able to shed those unwanted pounds without having to starve yourself.
Remember, losing weight takes time. So, don’t give up just because you haven’t seen any changes yet. Keep working hard until you reach your goal.
And, remember: no matter what diet plan you try, always keep a positive attitude. That way, you’ll stay motivated throughout your journey.
