Can running in place every day help with weight loss

Running in place every day can generally help with weight loss, but the effect varies from person to person. Running in place mainly promotes fat breakdown by increasing heart rate and calorie expenditure, and the effect is more significant when combined with dietary control. People with a large body weight or joint discomfort need to adjust their strength.

Running in place as an aerobic exercise can continuously consume glycogen in the body and mobilize fat for energy supply. Maintain a rhythm of 120-150 steps per minute for at least 30 minutes each time to reach the fat burning heart rate range. Pay attention to tightening the core muscle group during exercise, avoid knee joint adduction, and choose sports shoes with good cushioning to reduce joint pressure. At the beginning, you can start with 10 minutes of segmented practice every day and gradually extend the duration of each session.

Some populations may experience a plateau period due to metabolic adaptation, manifested as stagnant weight loss. This is related to the efficiency improvement of the body's fixed exercise mode, which can be broken by adjusting the running rhythm, adding interval variable speed, or combining strength training to disrupt balance. For those with severe obesity, cardiovascular disease, or lumbar spine problems, it is recommended to consult and switch to low impact exercises such as swimming and elliptical machines for safety.

It is recommended to combine in place running with dietary management, avoid high-fat and high sugar foods, and ensure high-quality protein and dietary fiber intake. Adequate hydration before and after exercise, and 1-2 days of rest per week to allow muscle recovery. Recording waist circumference, body fat percentage, and other data can better reflect the weight loss effect than simply focusing on body weight. Long term persistence is necessary to form a lean physique.