Since running is one of the cheapest and natural forms of exercise, the calories burned from running have often been considered. Are you thinking of shedding some weights and probably asking the question “does running burn stomach fat?” Have you been combining a reduced-calorie diet with some physical exercise and that belly fat won’t budge? Are you looking for effective and affordable solutions to those belly fats? If yes, congratulations! You are in the right place.
We understand your concerns to staying physically fit and healthy and we have gathered some helpful tips and solutions which we would be sharing with you later in this post. Now relax, sit tight, and stay tuned as we provide answers to your questions.
Belly Fat – The Cause
The accumulation of fat in the body, most especially the belly is caused mainly by the regular intake of excess calories more than your body requires. Other causes of belly fat include high alcohol consumption, high secretion of Cortisol, low DHEA, lack of proper and regular exercise, sleeping disorder, menopause, and the intake of low-protein diets.
Burning Off Calories and Belly Fat - Is It Necessary?
Stomach fat is usually made up of two different kinds of fat: the subcutaneous fat ( the one you can grab with your hands) that constitutes your love handles and the visceral fat (deep inside your abdominal cavity) that surrounds your abdominal organs. They both affect your health and physique although it’s the deep, visceral fat that’s most hazardous to your health.
Visceral fat has been linked to increased risk of chronic diseases like cancer, type 2 diabetes, heart disease, and the need for gallbladder surgery as well as metabolic disturbances. While losing the visceral fat help improve your health and in the prevention of cardiovascular diseases, losing the subcutaneous fat is instrumental to improving your physique.
Who Should Commit To Burning Of Belly Fat?
You should commit to touching up your body fat, most especially your stomach fat when you notice your body building up more fat than necessary. You can equally commit to this if you want to stay physically fit and healthy and this should be done irrespective of your gender. However, men with large waist up to 40 inches and women with waists measuring up to 35 inches have dangerously high levels of stomach fat and should take the commitment to burning their stomach fat more seriously.
How Much Calorie Is Burned From Running?
The amount of calorie you burn depends solely on your body weight and the intensity of your physical activities. Running is a high-calorie-burning activity, so the faster you run and the higher your body weight, the more calories you sizzle. For instance, according to runnersworld.com calorie calculator, an 180 lbs person burns an average of 681 calories in 30 minutes when running at a pace of 5 mph and 817 calories in 30 minutes when running at 6 mph. Meanwhile, a 200 lbs person will burn 756 and 908 calories in 30 minutes at 5 mph and 6 mph respectively.
With this, you can reduce your overall body fat, not just the ones at your belly.
Running and Belly Fat Reduction
The trick to burning off your body fats most especially your stomach fat is to use up more calories than you consume. This can be achieved by eating right and performing regular exercise and what a better way to exercise your body than running? Since you expend energy on running, you can configure your body to lose more calories than you consume to gradually reduce your belly fat till it finally disappears.
Most people believe that the more they run, the more calories they burn. This is true, but only to a point. Although running is an efficient and effective form of exercise for sizzling calories, your running efficiency is where the problem lies.
The more you run, the more you become efficient in running.The more you become efficient in running, the lesser the amount of calories you expend. Maybe this is why your belly fat remains stubborn and hasn’t completely disappeared even though you have been trying your best to stay committed to running and eating right. Don’t give up just yet, we have some tips and methods you can follow to effectively get rid of that stubborn fat in your abdomen while you run.
I understand there are lots of exercises you can perform to lose your belly fat, but I will only be sharing the ones you can carry out to effectively touch up those belly fat as you run. Some of those methods are:
- Go longer
Increasing your mileage is one way to increase your workout intensity. Remember, You lose up to 100 calories every 10 minutes when you run at 10 minutes per mile pace. Always have this in mind as it would encourage you to keep going.
- Add a little more speed
Just like going longer, adding more speed to your runs makes it more rigorous and exacting. When you add more speed, your body becomes less efficient and forces itself to do the job and thereby burning more calories to provide you the needed energy. It is therefore important to get out of your regular pace if you are taking your belly fat reduction seriously.
- Hit the hills
Running up the hills are not particularly appealing, but the extra calories you will burn with the extra effort it requires is worth it. Hills do not only increase the amount of calorie burned, but also engage more muscle than running on a flat surface for the same time duration. Find a hilly path and run hard at a sustainable pace even if it means carrying out this exercise once in a week.
- High knees
This does not only reduce fat but also help to strengthen your core. Increase your physical activity by running with your knees raised high up above your waist like in this cardio exercise. Focus on using your abs and not your leg muscles to bring your knees up as high as you can.
- Using the Treadmill
Using the treadmill is another way of effectively dealing with your belly fat. You can set your treadmill and use it in place of a hill if you cannot find yourself a hilly route or wish to work out in the comfort of your home. Watch the following treadmill moves, practice them as often as you can, and its action on shredding your belly fat will leave you satisfied!
Exercise is a good way to keep the doctors away and get the body physique you’ve always wished for and what a better way to exercise your body than running? Running is one of the best ways to burn calories and using the few methods I shared with you on belly fat reduction, you will effectively touch up those stubborn belly fats. So what are you waiting for? Start running, incorporate the fat burning techniques you’ve learned with the right eating habit and come back with your testimonies!