{"id":740,"date":"2024-07-31T20:24:36","date_gmt":"2024-07-31T20:24:36","guid":{"rendered":"https:\/\/dev-aww1.pantheonsite.io\/2024\/07\/31\/the-ultimate-packing-list-for-campers-is-locked\/"},"modified":"2024-08-13T14:41:56","modified_gmt":"2024-08-13T14:41:56","slug":"the-ultimate-packing-list-for-campers-is-locked","status":"publish","type":"post","link":"https:\/\/dev-aww1.pantheonsite.io\/the-ultimate-packing-list-for-campers-is-locked\/","title":{"rendered":"7 Expert Tips About Running for Weight Loss"},"content":{"rendered":"\n<div class=\"wp-block-uagb-advanced-heading uagb-block-73c598e3\"><\/div>\n\n\n\n<p>Over the last few decades, it has become clear through scientific research that weight loss is not simply a matter of&nbsp;<a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a42168920\/questions-for-an-obesity-researcher\/\" target=\"_blank\" rel=\"noreferrer noopener\">calories in\/calories out<\/a>. That said, research has also shown that those who regularly exercise are more likely to lose weight and maintain a healthy weight over time.<\/p>\n\n\n\n<p>One 2023 study, for example, published in the&nbsp;<a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.122.026777\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Journal of the American Heart Association<\/em><\/a>, found that American adults who achieved clinically significant weight loss (more than 5 percent of their weight) within a 12-month period had greater levels of&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/g36353450\/best-under-desk-treadmill\/\" target=\"_blank\" rel=\"noreferrer noopener\">physical activity<\/a>&nbsp;than those who didn\u2019t exercise. They also had better diet quality.<\/p>\n\n\n\n<p>Running provides a pretty perfect way to stay&nbsp;<a href=\"https:\/\/www.runnersworld.com\/beginner\/a40177720\/how-to-start-a-run-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\">consistently active<\/a>, considering you can just lace up and head out the door. Here, experts explain how to make the most of running for weight loss, and other lifestyle factors to pay attention to, too.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">More From Runner&#8217;s World<\/h6>\n\n\n\n<h6 class=\"wp-block-heading\">How to Fuel for Long Runs<\/h6>\n\n\n\n<p>Play Video<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/vidthumb\/images\/gettyimages-2148747805-669fb4ff43ea3.jpg?crop=1xw:0.8433382137628112xh;center,top&amp;resize=480:*\" alt=\"preview for HDM All Sections Playlist - Runners World US\" title=\"Video player poster image\"\/><\/figure>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/beginner\/a20847956\/benefits-of-running\/\">The Benefits of Running, Backed by Science<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-can-running-help-you-lose-weight\">How Running Can Help You Lose Weight<\/h2>\n\n\n\n<p>Experts recommend running for weight loss for a few reasons. First, it\u2019s accessible. Second, it\u2019s a vigorous form of physical activity that burns&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a20796192\/how-accurate-is-your-wearables-calorie-count\/\" target=\"_blank\" rel=\"noreferrer noopener\">calories<\/a>,&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a32072413\/does-running-build-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\">builds muscle<\/a>, and&nbsp;<a href=\"https:\/\/www.runnersworld.com\/news\/a38505056\/just-10-minutes-of-running-can-boost-your-mood\/\" target=\"_blank\" rel=\"noreferrer noopener\">boosts your mood<\/a>.<\/p>\n\n\n\n<p>\u201cYou just need a pair of decent shoes, some creativity, and maybe a friend or two to develop a walking or&nbsp;<a href=\"https:\/\/www.runnersworld.com\/beginner\/a31707889\/best-beginner-running-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">running plan<\/a>,\u201d&nbsp;<a href=\"https:\/\/grants.hhp.uh.edu\/doconnor\/\" target=\"_blank\" rel=\"noreferrer noopener\">Daniel O\u2019Connor, Ph.D.<\/a>, professor of health and human performance at the University of Houston tells&nbsp;<em>Runner\u2019s World<\/em>. \u201cIt\u2019s less expensive than joining a gym or having a&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a44349225\/how-to-find-a-personal-trainer\/\" target=\"_blank\" rel=\"noreferrer noopener\">personal trainer<\/a>.\u201d<\/p>\n\n\n\n<p>That\u2019s a big deal considering time and opportunity are some of the biggest hurdles people face when trying to&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a43117789\/how-to-schedule-your-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">make fitness a priority<\/a>. \u201cEveryone is dealing with full schedules and competing priorities, so it\u2019s often difficult to add something new to your routine without trading something else out,\u201d O\u2019Connor says.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/training\/a20845020\/how-to-get-started-as-a-runner\/\">6 Tips to Help You Start Running Today<\/a><\/li>\n<\/ul>\n\n\n\n<p>You\u2019ll still need to shift some things around to make running a serious part of your life, but being able to run right out your front door, free of charge, eliminates some very real roadblocks.<\/p>\n\n\n\n<p>Still, running for weight loss is a little more complicated than hitting the pavement and hoping the pounds melt away. Here are seven science-backed strategies to support your running for weight loss efforts.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/beginner\/a61442195\/benefits-of-walking\/\">8 Health Benefits of Walking, According to Experts<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ways-to-support-your-running-for-weight-loss-efforts\">7 Ways to Support Your Running for Weight Loss Efforts<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"focus-on-the-runners-high\">1. Focus on the Runner\u2019s High<\/h2>\n\n\n\n<p>The&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a20851505\/how-to-achieve-a-runners-high\/\" target=\"_blank\" rel=\"noreferrer noopener\">runner\u2019s high<\/a>&nbsp;is real, and if you give running a chance, say for just a few weeks, you\u2019ll feel that jolt of feel-good hormones that make you want to keep going.<\/p>\n\n\n\n<p>To prove the runner\u2019s high, a<em>&nbsp;<a href=\"http:\/\/jeb.biologists.org\/content\/215\/8\/1331\" target=\"_blank\" rel=\"noreferrer noopener\">Journal of Experimental Biology<\/a>&nbsp;<\/em>study showed that running releases endocannabinoids, which are associated with pleasure and could keep you coming back for more.<\/p>\n\n\n\n<p>Don\u2019t worry if the idea of a runner\u2019s high feels more distant than a marathon finish-line. You just need to move past the point in which running feels really hard and into the phase where it\u2019s your new favorite activity. To do that,&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a46429294\/benefits-of-slow-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">start slow<\/a>&nbsp;and gradually&nbsp;<a href=\"https:\/\/www.runnersworld.com\/advanced\/a20838835\/increasing-mileage-safely\/\" target=\"_blank\" rel=\"noreferrer noopener\">build up your mileage<\/a>&nbsp;and your speed.<\/p>\n\n\n\n<p>\u201cYour body is made to run, but you won\u2019t have the conditioning if you never do it,\u201d Angela Rubin, USAT level I triathlon coach tells&nbsp;<em>Runner\u2019s World<\/em>. \u201cWork your way up by running regularly and it should start to feel more natural over a month.\u201d<\/p>\n\n\n\n<p>You also don\u2019t need to run for hours to see the positive effects of running, whether that\u2019s the mood boost or weight loss. Instead, consider starting with&nbsp;<a href=\"https:\/\/www.runnersworld.com\/beginner\/a31707889\/best-beginner-running-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">walk intervals<\/a>, mixed with running, to incorporate high-intensity bursts of movement and work your way up to longer run intervals. This is an effective strategy both to become a runner and to lose weight.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Stories<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/beginner\/a40177720\/how-to-start-a-run-routine\/\">How to Start a Run Routine That Actually Sticks<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runnersworld.com\/training\/a44878697\/how-to-make-running-fun\/\">How to Have More Fun With Running<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"understand-the-role-nutrition-plays\">2. Understand the Runner\u2019s Diet<\/h2>\n\n\n\n<p>Think of it this way: Rather than dieting for weight loss, make sure you plan your diet around the healthy nutritional recommendations for athletes, according to the&nbsp;<em><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/creating-healthy-eating-pattern.pdf?sfvrsn=2a7783b8_2\" target=\"_blank\" rel=\"noreferrer noopener\">American College of Sports Medicine<\/a><\/em>.<\/p>\n\n\n\n<p>\u201cMost people overestimate the calories they burn on a run,\u201d says Rubin. As a very general estimation, you burn about 100 calories per mile (use&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a20801301\/calories-burned-running-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\">this calculator<\/a>&nbsp;to determine how many calories you burn based on your weight). So if you run two or three miles, you\u2019ll burn about 200 to 300 calories\u2014a solid workout.<\/p>\n\n\n\n<p>\u201cWeight loss is about creating a caloric imbalance, where you\u2019re using slightly more calories than you\u2019re consuming, say 200 calories per day,\u201d O\u2019Connor says. If losing weight is your ultimate goal, keeping your portions in check can come in handy.<\/p>\n\n\n\n<p>Daily<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Are you looking to run the best race of your life?<\/h3>\n\n\n\n<p>Our newsletter is the best way to stay up to date on the latest training strategies.Email addressLet&#8217;s go.<\/p>\n\n\n\n<p>By signing up, I agree to the&nbsp;<a href=\"https:\/\/www.hearst.com\/-\/hearst-com-terms-of-use\" target=\"_blank\" rel=\"noreferrer noopener\">Terms of Use<\/a>&nbsp;(including the&nbsp;<a href=\"https:\/\/www.hearst.com\/-\/hearst-com-terms-of-use#dispute\" target=\"_blank\" rel=\"noreferrer noopener\">dispute resolution procedures<\/a>) and have reviewed&nbsp;the&nbsp;<a href=\"https:\/\/www.hearst.com\/-\/hearst-com-privacy-notice\" target=\"_blank\" rel=\"noreferrer noopener\">Privacy Notice<\/a>.<\/p>\n\n\n\n<p>However, it\u2019s still important to know that you do&nbsp;<em>need<\/em>&nbsp;calories to perform on your runs and focusing on counting calories isn\u2019t the best way to lose weight. Instead, take that holistic approach to your nutrition, aiming to get a mix of&nbsp;<a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a26065908\/what-are-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\">macronutrients<\/a>&nbsp;that fuel your runs, and looking to whole foods to fill your plate.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a35551015\/how-to-eat-a-balanced-diet-without-overthinking\/\">We Need to Undo How We\u2019ve Been Taught to View Food<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"consider-the-number-of-days-you-run\">3. Consider the Number of Days You Run<\/h2>\n\n\n\n<p>Yes, athletes are constantly optimizing their&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a30911910\/download-your-runners-world-training-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">training plans<\/a>&nbsp;and race-day strategies, but you don\u2019t need to go crazy if you\u2019re just starting out. Many factors come into play when determining&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a43442872\/how-often-should-you-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">how many days a week<\/a>&nbsp;you need to run for weight loss\u2014or any goal for that matter\u2014but you don\u2019t want to go from zero days to seven days a week.<\/p>\n\n\n\n<p>\u201cWhen it comes to weight loss, moving and burning calories are what matters,\u201d O\u2019Connor says. \u201cIf you like&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a20865004\/sprint-workouts-to-increase-speed\/\" target=\"_blank\" rel=\"noreferrer noopener\">sprints<\/a>, which have a higher rate of calories burned per minute, then have at it; but if you prefer&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a41209865\/benefits-of-incline-walking-vs-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">walking<\/a>&nbsp;or slower jogging, you\u2019ll just need to spend more time to burn those calories.\u201d In other words, you could start with intervals just a couple days a week (even&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a41767846\/run-walk-to-boston-qualifying-time\/\" target=\"_blank\" rel=\"noreferrer noopener\">walk\/run intervals<\/a>) and then gradually build up to more days or more time on your feet.<\/p>\n\n\n\n<p>That said, a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23190592\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Medicine &amp; Science in Sports &amp; Exercise<\/em><\/a>&nbsp;study found that runners lost more weight than walkers over a six-year period, possibly because of the&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a22024491\/what-is-epoc\/\" target=\"_blank\" rel=\"noreferrer noopener\">afterburn effect<\/a>. \u201cRunning at a high intensity will create an afterburn, which is when your body continues to burn calories when you\u2019re no longer moving,\u201d Rubin says. She suggests starting with three 30-minute runs a week, adding in sprints of 30 seconds then recovering for 30 seconds to 1 minute.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/training\/a22024491\/what-is-epoc\/\">Experts Explain Postrun Calorie Burn or EPOC<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"push-the-intensity-when-running-for-weight-loss\">4. Push the Intensity When Running for Weight Loss<\/h2>\n\n\n\n<p>Most&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a43122791\/extra-20-minutes-daily-physical-activity-prevent-hospitalizations-study\/\" target=\"_blank\" rel=\"noreferrer noopener\">physical activity guidelines<\/a>&nbsp;tend to emphasize duration of exercise when it comes to weight loss\u2014i.e. the more miles you run, the more calories you\u2019ll burn. Turns out, though, that short workouts may be just as beneficial as&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a34789560\/long-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">long runs<\/a>, at least when it comes to fat burn.<\/p>\n\n\n\n<p>A 2019&nbsp;<a href=\"https:\/\/bjsm.bmj.com\/content\/53\/10\/655\" target=\"_blank\" rel=\"noreferrer noopener\">review<\/a>&nbsp;of the scientific literature found that interval training (four minutes of high-intensity work followed by three minutes of recovery was the most commonly used routine in the studies reviewed) provided 28.5 percent greater reductions in total absolute fat mass than moderate-intensity continuous training.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runnersworld.com\/training\/a41357704\/beginner-hiit-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT workouts<\/a>&nbsp;are generally much shorter than&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a44684591\/long-slow-distance-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">steady state runs<\/a>. In fact, you can get the same fitness and&nbsp;<a href=\"https:\/\/www.runnersworld.com\/news\/a32145992\/exercise-benefits-on-metabolism-study\/\" target=\"_blank\" rel=\"noreferrer noopener\">metabolic benefits<\/a>&nbsp;from two minutes of really hard running (i.e. four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) as 30 minutes at a moderate pace, according to a 2018&nbsp;<a href=\"https:\/\/journals.physiology.org\/doi\/pdf\/10.1152\/ajpregu.00096.2018\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a>&nbsp;from the&nbsp;<em>American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/em>.<\/p>\n\n\n\n<p>That doesn\u2019t mean you should only do high-intensity interval training; any good training plan will consist of a variety of running&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a20797129\/pace-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">paces<\/a>, all of which have their own benefits. But if weight loss is a priority for you, don\u2019t skip your&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a45012311\/how-to-do-sprint-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">sprints<\/a>!<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/training\/a20865004\/sprint-workouts-to-increase-speed\/\">4 Sprint Workouts Guaranteed to Make You Faster<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"make-strength-training-a-part-of-your-routine\">5. Make Strength Training a Part of Your Routine<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runnersworld.com\/training\/a20827090\/16-cross-training-activities-to-try\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cross-training<\/a>&nbsp;is important for a few reasons: First off, it makes you a stronger runner and reduces your risk of injury. \u201cRunning is only hard on your joints if you don\u2019t have the muscle to support them,\u201d Rubin says.<\/p>\n\n\n\n<p>Secondly, lifting can help you lose weight, because it helps you&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a40321659\/how-to-build-muscle-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">build muscle<\/a>. \u201cThe more lean muscle mass you have, the more calories you\u2019ll burn at rest,\u201d she says. That\u2019s right, more muscle means more burned calories when you\u2019re just sitting around.<\/p>\n\n\n\n<p>Get started with strength training by doing&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/g23341982\/best-bodyweight-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight exercises<\/a>&nbsp;to get movements down, then work your way up to adding in&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a41231275\/dumbbell-workout-for-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\">weights<\/a>.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/training\/a61560834\/strength-workouts-for-runners\/\">The Best Strength Workouts for Runners<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"schedule-morning-runs-for-weight-loss\">6. Schedule Morning Runs for Weight Loss<\/h2>\n\n\n\n<p>According to&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28343364\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a>, people who&nbsp;<a href=\"https:\/\/www.runnersworld.com\/runners-stories\/a20866614\/4-things-i-discovered-after-forcing-myself-to-run-every-morning\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercise in the morning<\/a>&nbsp;are more successful at losing weight than those who worked out at night. In the study, researchers divided 48 women into two groups\u2014one that did&nbsp;<a href=\"https:\/\/www.runnersworld.com\/training\/a38388633\/aerobic-vs-anaerobic-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">aerobic exercise<\/a>&nbsp;in the morning for six weeks, and another who worked out in the evening\u2014and asked them to record what they ate during the period. The results found that the early bird exercisers consumed less calories throughout the day and ultimately lost more weight than the night owls.<\/p>\n\n\n\n<p>Other&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21051570\" target=\"_blank\" rel=\"noreferrer noopener\">studies<\/a>&nbsp;have found that exercising in a&nbsp;<a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a30277147\/fasted-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener\">fasted<\/a>&nbsp;state\u2014i.e., running before you eat breakfast in the morning\u2014burns more fat than running after eating (though there are some real caveats). If you are heading out on an empty stomach, though, aim for a shorter and easier route, so you\u2019ll avoid&nbsp;<a href=\"https:\/\/www.runnersworld.com\/beginner\/a43375331\/what-is-bonking\/\" target=\"_blank\" rel=\"noreferrer noopener\">bonking<\/a>&nbsp;midway through. It\u2019s crucial not to go on a long or high-intensity run under-fueled.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\">Related Story<\/h6>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runnersworld.com\/runners-stories\/a20866614\/4-things-i-discovered-after-forcing-myself-to-run-every-morning\/\">\u200b4 Things I Discovered After Running Every Morning<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"dont-forget-about-quality-sleep\">7. Don\u2019t Forget About Quality Sleep<\/h2>\n\n\n\n<p>While maintaining good habits during the day\u2014eating well, exercising regularly\u2014are crucial for weight loss,&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a44452319\/rest-vs-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">resting<\/a>&nbsp;at night is just as important for keeping off the pounds. In a study published by&nbsp;<em><u><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0182195\" target=\"_blank\" rel=\"noreferrer noopener\">Plos One<\/a><\/u><\/em>&nbsp;journal, researchers found that people who skimped on sleep were more likely to have higher body mass indexes and larger waist circumferences than those who got adequate shut-eye.<\/p>\n\n\n\n<p>The good news is,&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a23610224\/sleep-exercise-connection\/\" target=\"_blank\" rel=\"noreferrer noopener\">running may help you fall asleep<\/a>&nbsp;easier and sleep more deeply. Numerous&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341978\/\">studies<\/a>&nbsp;have found that daily aerobic exercise\u2014specifically the moderate to intense type, like cardio and strength training\u2014improves our&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a40267703\/sleeping-tips-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep quality<\/a>, which helps us avoid the consequences of sleep deprivation such as increased risk of cardiovascular disease and metabolism issues.<\/p>\n\n\n\n<p>If you run in the evening, make sure to leave enough time before bed to let your body temperature and&nbsp;<a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a40755927\/high-resting-heart-rate\/\" target=\"_blank\" rel=\"noreferrer noopener\">heart rate<\/a>&nbsp;lower, so you don\u2019t feel too revved up to fall asleep.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\" style=\"padding-top:var(--wp--preset--spacing--20);padding-right:var(--wp--preset--spacing--70);padding-bottom:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--70)\">Related Stories<\/h6>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-296974f5\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2024\/08\/WhatsApp-Image-2024-07-18-at-23.25.57-768x1024.jpeg\" alt=\"\" class=\"wp-image-2230\" style=\"width:435px;height:auto\" srcset=\"https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2024\/08\/WhatsApp-Image-2024-07-18-at-23.25.57-768x1024.jpeg 768w, https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2024\/08\/WhatsApp-Image-2024-07-18-at-23.25.57-225x300.jpeg 225w, https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2024\/08\/WhatsApp-Image-2024-07-18-at-23.25.57-1152x1536.jpeg 1152w, https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2024\/08\/WhatsApp-Image-2024-07-18-at-23.25.57.jpeg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Over the last few decades, it has become clear through scientific research that weight loss is not simply a matter of&nbsp;calories in\/calories out. That said, research has also shown that those who regularly exercise are more likely to lose weight and maintain a healthy weight over time. One 2023 study, for example, published in the&nbsp;Journal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"no-sidebar","site-content-layout":"content-boxed-container","ast-site-content-layout":"normal-width-container","site-content-style":"boxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4],"tags":[],"uagb_featured_image_src":{"full":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img.jpg",550,400,false],"thumbnail":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img-150x150.jpg",150,150,true],"medium":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img-300x218.jpg",300,218,true],"medium_large":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img.jpg",550,400,false],"large":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img.jpg",550,400,false],"1536x1536":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img.jpg",550,400,false],"2048x2048":["https:\/\/dev-aww1.pantheonsite.io\/wp-content\/uploads\/2019\/04\/post1-free-img.jpg",550,400,false]},"uagb_author_info":{"display_name":"admin","author_link":"https:\/\/dev-aww1.pantheonsite.io\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"Over the last few decades, it has become clear through scientific research that weight loss is not simply a matter of&nbsp;calories in\/calories out. That said, research has also shown that those who regularly exercise are more likely to lose weight and maintain a healthy weight over time. One 2023 study, for example, published in the&nbsp;Journal&hellip;","_links":{"self":[{"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/posts\/740"}],"collection":[{"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/comments?post=740"}],"version-history":[{"count":2,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/posts\/740\/revisions"}],"predecessor-version":[{"id":2231,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/posts\/740\/revisions\/2231"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/media\/256"}],"wp:attachment":[{"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/media?parent=740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/categories?post=740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-aww1.pantheonsite.io\/wp-json\/wp\/v2\/tags?post=740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}