10kg weight loss by running

If you’re wanting to lose weight through running, you're in luck. Running torches through calories at a fast rate – one mile of running will see you burning around 100 calories, depending on your weight and height, and the pace you're running at – and, in doing so, can help you to burn fat.

But it helps if you understand the science. Read on to find out how running can help you to lose weight and burn fat and how to do so safely and effectively.

Does running burn belly fat and love handles

Calories in vs calories out

To lose weight, you have to burn more calories (units of energy) than you take in, so it’s a good idea to know how many you need in the first place. You can do this by working out your basal metabolic rate (BMR), which is the number of calories you’d need to keep your body ticking over if you were to stay in bed all day.

You can calculate your BMR by using your age, height and weight – there’s a calculator here.

Then multiply that figure by 1.55 to account for ‘moderate’ exercise (running three to five days a week) or 1.8 if you're very active – eg exercisin

is running good for burning belly fat

is running good for fat loss