Running and Weight Loss: How Often Should You Run To Lose Belly Fat?
Flat stomach (Pixabay)

While any kind of workout can help you burn calories and lose weight from your entire body, you will agree that there can be nothing simpler than running. After all, you do not have to worry about the Zumba timing or the gym membership. However, results will only come with consistency and discipline. You need to run for at least 30-60 minutes a day and slowly up your intensity. Here's how you should ideally run to get those belly fat burning results.

If you are a beginner, start with brisk walking, jogging and then running. Once you are comfortable with your run, you can slowly look at adjusting the intensity and the duration. When you start, you will burn calories more easily, however, you may reach a plateau after a few days. That is when you will need to do higher intensity running to burn more calories. This may be just the right time to try a long endurance run. When you weigh more, you burn more calories, so eventually, you hit a plateau. You need to burn around 3,500 calories a week to lose just half-kilo weight. Here's how many calories you are likely to burn depending on your fitness level.

Beginner

Running at about 8km per hour for 30 minutes would burn approximately 250 calories and hitting the road for 60 minutes would torch approximately 500 calories. Global Running Day 2019: A Guide for Beginners – How to Get Your Body to Adapt to Long-Distance Running.

Intermediate

Running at about 9 to 10 km per hour for 30 minutes would burn approximately 315 calories. So, running for 60 minutes would burn approximately 630 calories. Monsoon Running Tips: How Runners Can Keep Fit Even in the Rains

Advanced

Running at about 11km per hour for 30 minutes would burn approximately 370 calories. So when you run for 60 minutes, you approximately burn 740 calories.

With practice, your boy will get more comfortable and hence, you will burn more calories. Make sure to increase the intensity of your runs and combine it with strength training to target large muscles groups in and in turn burn more calories.  Also, make it a point to always increase your pace. Intervals have been proven to rev up your metabolism and lose belly fat instead of running at the same pace the entire duration. Try to go a little longer every time. So if you ran for 45 minutes yesterday, try adding an extra five minutes the next day. Also, do one-minute intervals on high knees to work your abs and leg muscles.