Running and Losing Weight

In Malaysia, 16.6 percent of the adult population is overweight and 4.4 percent is obese based on a 1996 survey. I am certain by now these percentages have significantly increase. My own (unscientific) survey by observing passengers on the LRT - it could have increased to 25 per cent.

If you are a runner , you have a better chance losing weight and later maintaining a healthy weight than most people. In fact, only 5 per cent of individuals who attempt to lose weight are successful in losing and later maintaining their body weight

So how does one go about losing weight by taking up running or jogging?

First, let's do some maths. Each pound of body fat is equal to 3500 kcal. Waking 1 mile distance uses up 100 kcal. So to lose 1 pound of weight = 35 miles.

So how much weight can be lost safely in 1 month? Typically 2-4 pounds per month.

Suppose I want to lose 2 lbs a month - I need to create an energy deficit i.e. use up more energy than what I take through food and water. For 2 lbs/month, I need to walk or run 70 miles a month.

Suppose I set aside a specific time to exercise, say 6 day in a week , how much walking do I have to do ? Assume I walk briskly at 4 miles/hour. 70 miles will take 18 hrs of walking. So I have to walk 45 minutes a day for 24 days a month. Now, how many people can consistently do that ? AND walk at 4 mph pace every time.

Now try running at 6 mph. The time it takes to lose 2 lb /mth is 12 hrs. It takes just 30 minutes of running at 6 mph for 24 days/mth to lose 2 lbs/mth. So the benefit of running is: it takes less time to use the same amount of calorie. Running is very effective activity for weight loss because the high amount of energy use per body weight.

But exercise alone is not enough - to lose weight, you need to go on diet and exercise at the same time. In my case, it took 4 months to lose 12 lbs and I had to run 4-5 miles every day. So it's hard work and takes lots of discipline and determination.

My diet? Well there was none. I merely controlled the amount of food and stop eating some types of food. Basically I ate less food for 4 months. This is what I ate for 4 months:-

Breakfast - cereal and soy milk or oatmeal.
Snacks - fruit and occasional sandwich.
Lunch - fruit or baked potato and occasional sandwich (low fat filling).
Dinner - Rice (1 plate only) and vegetables, occasional fish.

I avoided eating calorie rich foods like ice-cream, chocolates, cookies, cakes, oil food etc. for 4 months. I minimise drinking pure fruit juices and instead ate whole fruits. Most the time I drank plain water - zero calorie.

So if you are overweight and trying to lose the extra pounds, don't give up yet. It can be done.