Spot reduction will not occur with running (or with any specific type of exercise). A very common area of concern for some runners is belly fat. Most of us do not like abdominal fat, but there are health reasons to worry about fat in this area of the body.
Abdominal fat is not just under your skin, it is deep inside your body, also around your vital organs. This is called visceral fat and the more you have, the higher the risk of developing serious diseases such as type 2 diabetes, heart disease, high blood pressure, high cholesterol, and breathing problems.
The good news is that studies show that moderate to high-intensity aerobic exercise such as running can help reduce intestinal fat, even without changing your diet. (Read This – Best Core Exercises for Runners )
However, combining aerobic exercise with a healthy, low-calorie diet is the most effective for both overall weight loss and visceral fat loss, although it seems more effective than an exercise regimen to target visceral fat.
Here are some tips for losing weight by combining a running program with a healthy, low-calorie diet.
- Make small dietary changes
- Avoid processed foods
- Practice portion control
- Check nutrition labels
- Aim for satisfaction