How much time does it take to lose weight by running in a day

The effect of running for weight loss varies from person to person, and it is generally recommended to run for 30-60 minutes every day, combined with dietary control, for better results. The relationship between running time and weight loss effectiveness is influenced by multiple factors. Running within 30 minutes mainly consumes glycogen in the body, and the proportion of fat supply gradually increases after 30 minutes. For people with a large body weight base, starting with a 20-30 minute jog every day can help avoid joint injuries. People with normal weight can extend the time to 40-60 minutes and maintain a heart rate in the range of 60% -70% of maximum heart rate. It is recommended to run 3-5 times a week to give the body sufficient recovery time. It is advisable to run at a speed that allows for normal conversation. Running too fast can lead to muscle fatigue, while running too slow can reduce fat loss efficiency. Warm up and stretch before and after running to prevent sports injuries. Choose a plastic track or flat surface for the running track to reduce the impact on the knee joint. Running time can be divided into segments, such as running for 20 minutes each in the morning and evening, with similar cumulative effects. During running, pay attention to replenishing water and drink 100-150 milliliters of warm water every 15-20 minutes. supplementing protein appropriately after running can help with muscle repair. Running for weight loss requires long-term persistence. It is recommended to set phased goals and gradually increase the amount of exercise. During running, it is important to control daily calorie intake and avoid high sugar and high-fat diets. It can record running time and weight changes, and adjust the exercise plan according to the effect. Professional running shoes and breathable clothing should be chosen for running equipment to enhance sports comfort. If discomfort symptoms such as dizziness and chest tightness occur during running, exercise should be stopped immediately. The weight loss effect of running usually begins to show after 4-8 weeks, and regular exercise is necessary to achieve the desired results.