The best way to lose weight is to do so slowly, by making slight changes to your diet and routinely exercising. Running is one easily-accessible form of exercise, as it does not require a gym membership or any special equipment other than running shoes. This means that you can exercise no matter where you are, and do not have to commute to and from a gym or other exercise facility. As with most things fitness-related, running is a matter of starting small and slowly building up to a regular several-mile run.
Instructions
1. Decrease your portion sizes in order to consume fewer calories per day. If you want to lose weight, you need to create a calorie deficit of 500 calories per day. Try ordering an appetizer when you go out to eat instead of an entree, or if you eat at home, waiting 10 minutes before you go back to the kitchen for seconds.
2. Increase your complex carbohydrate intake by eating whole grain bread, pasta and rice and eliminating white bread, pasta and rice. Also, increase your fruit and vegetable intake. You don't really need to eat a grainy carbohydrate with every meal, particularly if you replace these grainy carbohydrates with vegetables.
3. Eliminate fast food and soda from your diet. Both of these are high in calories but offer very little by way of nutrition.
4. Reduce your animal fat intake by focusing on lean meats such as skinless chicken breast and chops with the fat cut off.
5. To get started running, begin with a brief warm-up, then jog for 60 seconds, then walk for 90, and repeat for around 30 minutes each day.
6. Reduce your walking time a little bit each week while increasing your jogging time.
7. Add running time in the same manner that you walked and jogged once you are jogging for your entire workout.
8. Begin interval training, which is more effective for weight loss, once you are consistently running for 30 minutes at a time. To interval train, you need to sprint as hard as you can for a short period, then slow down to a slow run or jog for a short period, and repeat. Start with 30-second sprints and 90-second jogs, but as you become more fit, you can decrease the length of time you spend jogging until you are sprinting for 30 seconds then jogging for 30 seconds. Mix your interval training with a 30 to 40 minute run in order to maximize your calorie reduction. So, you could run at a mild pace for 10 minutes, then interval train for 20 minutes, then run for 10 more minutes. Or you could make a more complex mix of the two, where you jog for 10 minutes, interval train for 5, then jog for 5, and so on until you reach 40 minutes.
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