Can running 5 kilometers a day and eating normally help with weight loss

The ability to lose weight by running 5 kilometers a day and eating normally depends on the balance between dietary control and exercise expenditure. If the daily calorie intake exceeds that of running, it may be difficult to achieve weight loss results; If a reasonable diet structure is maintained and combined with running, weight loss can be achieved. Running 5 kilometers consumes about 300-400 calories, equivalent to the calories of a bowl of rice or a dessert. If there is excessive intake of high-fat and high sugar foods in daily diet, the calories burned by running are easily offset. It is recommended to choose low-fat and high protein foods such as chicken breast and broccoli, reduce intake of refined carbohydrates, and avoid overeating after exercise.

Some people have a high basal metabolic rate or abundant muscle content, and a normal diet after running may still form a calorie deficit. But most office workers sit for long periods of time and are less active, and relying solely on running without adjusting their diet can easily fall into a plateau period. Pay attention to replenishing water and electrolytes after exercise, and avoid increasing snack intake due to hunger.

Weight loss requires a balance between exercise and dietary management. It is recommended to record daily calorie intake and combine it with strength training to improve basal metabolism. Moderate supplementation of bananas or whole wheat bread before and after running can maintain blood sugar stability. Long term adherence to scientific exercise combined with a balanced diet can achieve healthy weight loss. Overweight individuals should consult a nutritionist to develop personalized plans to avoid excessive dieting or sports injuries.