Do you run regularly but still struggle to lose weight? In this blog, Colin Glattfelder from Medbase explains how you can change that. The key reason is often an imbalance between exercise and nutrition.
Author: Colin Glattfelder, Sports and Exercise Scientist
Running: One of the Most Effective Ways to Lose Weight?
Running is considered one of the most effective sports for weight loss. It increases calorie expenditure, promotes fat burning, and improves endurance. Yet, many runners find that the number on the scale doesn’t change.
In this article, you’ll learn:
- Why a calorie deficit is essential for weight loss
- The role of nutrition in your progress
- How the right running sessions can lead to long-term success
Why Am I Not Losing Weight Despite Running Regularly?
If you want to lose weight, you need to burn more calories than you consume. Weight loss primarily requires a calorie deficit, meaning you must expend more energy than you take in through food and drinks.
Even if you run regularly, you might not see results. This could be due to several reasons
- You may burn fewer calories than expected while running.
- You might eat more after your runs without realizing it.
- Your body may have adapted to your running routine, meaning that over time, the same distance burns fewer calories.
Can I Lose Weight by Running Alone?
In principle, yes – but only if you maintain a calorie deficit. Running helps burn calories, which supports weight loss. However, nutrition plays a crucial role in the process.
For long-term success, the best combination is running paired with a conscious and balanced diet.
How Many Calories Do I Need to Burn While Running to Lose Weight?
To lose approximately 1 kilogram of fat, you need a total calorie deficit of around 7,000 calories. A daily deficit of 500 to 1,000 calories is considered realistic and healthy. You can achieve this through a combination of running and a balanced diet.
The number of calories burned while running depends on your weight, pace, and distance. On average, running at a moderate pace burns around 500 calories per hour.
How Important Is Nutrition?
Nutrition plays a crucial role! No matter how much you run, without a calorie deficit, you won’t see results. That’s why it’s important to follow a conscious and balanced diet with nutrient-rich, low-calorie foods that keep you full and energized.
How Often and How Long Should I Run?
Start with three to four runs per week of 30 to 60 minutes. Consistency is more important than intensity. Your body needs time to adapt. Over time, you can gradually increase your training. This approach helps prevent injuries and keeps you motivated in the long run. A structured training plan can be very beneficial.
Why Am I Gaining Weight Even Though I Run?
If you’ve just started running, you might gain a little weight at first – and that’s completely normal!
- Your body is building muscle, which is heavier than fat.
- You may retain water as your muscles recover.
This initial weight gain is usually temporary and shows that your body is adapting. However, it’s still important to monitor your calorie intake and ensure that your training and calorie deficit don’t lead to intense hunger cravings.
What Role Does Stress Play in Weight Loss?
Stress affects your hormones, particularly cortisol, which can slow fat loss and increase cravings, especially for sugary foods. Chronic stress can make it harder to lose weight, even with training.
What helps?
- Regular relaxation (e.g., meditation, deep breathing)
- Proper recovery after training
- Adequate sleep
Managing stress can make weight loss easier and boost your performance.
Is HIIT (High-Intensity Interval Training) More Effective Than Slow Jogging?
HIIT can be highly effective for boosting calorie burn and speeding up metabolism. Alternating short, intense intervals with recovery phases creates the so-called “afterburn effect”, meaning your body continues to burn calories even after training.
However, keep in mind:
- HIIT is great for fat loss
- It also increases cortisol levels, which can trigger cravings and higher calorie intake
Balance is key! A mix of steady-state running and HIIT can optimize results.
Why Is Sleep Important for Weight Loss?
Sleep is just as important as nutrition and exercise when it comes to losing weight. Too little sleep disrupts hormones:
- Leptin (the satiety hormone) decreases, making you feel hungrier.
- Ghrelin (the hunger hormone) increases, leading to more cravings.
Solution: Prioritize quality sleep to support fat loss and recovery.
Can I Lose Fat in Specific Areas by Running?
Unfortunately, targeted fat loss (e.g., only on the belly) is a myth. Your body decides where it burns fat first.
However, running reduces overall body fat, and over time, problem areas will also become leaner. Patience and a holistic approach are essential!
Weight Management with Bioelectrical Impedance Analysis (BIA)
If you’re looking to lose weight, it can be useful to measure visceral fat (fat around your organs).
The Bioelectrical Impedance Analysis (BIA) measures the electrical resistance in your body, providing valuable insights into your body composition, including:
- Muscle mass
- Fat percentage
- Water balance
- Visceral fat levels
This method helps monitor fat loss, metabolism, and hydration for more precise weight management.
How Important Is Hydration?
Drinking enough water supports metabolism and reduces hunger cravings.
General guideline:
- 1.5 to 3 liters per day
- More on running days, depending on sweat loss
Is Strength Training a Good Addition?
Absolutely! Strength training helps build muscle mass, which burns calories even at rest.
The best approach? Combine endurance and strength training to:
- Burn fat efficiently
- Achieve a more toned and defined body
Should I Avoid Carbs While Running to Lose Weight?
Not necessarily! Carbs provide essential energy for training and help maintain performance.
Smart approach:
- Avoid empty calories (sweets, processed foods)
- Focus on nutrient-rich carbs (whole grains, vegetables)
Carb restriction is only useful if you want to enhance fat metabolism, such as with low-intensity, steady-state runs.
How Can I Calculate My Calorie Needs?
There are many online calculators and apps that estimate your basal metabolic rate (BMR) (calories burned at rest) and total energy expenditure (including activity).
- To lose weight, aim for a daily deficit of around 500 calories—a sustainable and healthy rate.
- But be careful: Obsessive calorie counting can become stressful and overwhelming.
Do Genetics Play a Role in Weight Loss?
Yes, genetics influence:
- How easily you burn fat
- Where your body stores fat
However, the calorie deficit remains the key factor. Regardless of genetics, patience and consistency lead to successful weight loss.
Final Thoughts
Losing weight through running requires a smart combination of:
- Consistent training
- Balanced nutrition
- Proper recovery
With patience and the right approach, you can achieve your long-term weight loss goals!
Who is Medbase?
Medbase is Switzerland’s largest
multidisciplinary sports medicine network, providing specialized services for athletes, clubs, and sports federations at all levels. Their expertise spans sports medicine, sports physiotherapy, performance diagnostics, and training consultation, offering comprehensive support to help athletes optimize their performance, prevent injuries, and enhance recovery.