will running four miles a day for 30 days give me good weight loss results on a 1000 calorie diet?
Topic: will running four miles a day for 30 days give me good weight loss results on a 1000 calorie diet?
September 18, 2019 / By Giles Question:
Getting married in six weeks and am starting a low caloric diet ranging from 800-1100 calories a day. I want to run two miles am and two more after work in the evening. Will i lose weight?
Best Answers: will running four miles a day for 30 days give me good weight loss results on a 1000 calorie diet?
Donny | 7 days ago
The plan you have now will put your body into starvation mode and will be difficult to stick with when you start to experience extreme cravings.
You would be better off running 4 miles consecutively a day and eating 2000 calories. You need to exercise at least 30 minutes in order for your body to switch to anaerobic mode. It is during this mode that your body will begin to convert stored adipose tissue (fat) into glucose for energy. A two mile run at a slow pace will take 20 minutes at most (10min/mile) so it is not enough. If you cant run 4 miles, run two then hit a bike or elipitical.
The four mile run will put your caloric needs at about about 2800 per day if you are avg, which is 800 cal more than you would be taking in (if on 2000 cal diet) This will equate to 1.6 pounds per week. It is a lot more feasible and you are less likely to binge eat at the first site of double chocolate fudge cake. 1 1/2 pounds a week is impressive and will show immediately after six weeks.
With all of this being said, if it takes 30 minutes to enter anaerobic mode, and you only go for thirty minutes, you aren't helping yourself much. Most nutritionists will agree that a person requires 60-90 minutes a day to acheive weightloss, while 30 minutes a day is required to maintain weight. What you eat obviously plays a part but, most people get stuck on the exercise thing.
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Originally Answered: any good 1000 calorie diet plans?
No if you eat under 1200 calories a day you will gain weight because your body will go into a mode of hibernation and think it needs to hang on to every last calorie you eat. I was on a 800 calorie a day diet and gained like 10 pounds!!! As soon as I went up to the 1200 I lost that 10 and an additional 80 pounds. I did three 300 calorie meals and two 150 calorie snacks, was never starving and lost weight consistently. Remember to exercise or you will be flabby and have loose skin.
To determine the number of calories needed to lose weight we must first try to calculate the calories required by the body. Only then is it possible to slowly lower the calories needed by the body until we are in a negative energy balance. The gradual reduction in calories required encourages the body to slowly use up fat stores rather than burning up protein from muscle - this is what often happens when calories are cut too quickly and results in a lowered metabolism!
There are several accurate formulas to choose from. We will show the Schofield equation below.
Equations for estimating basal metabolic rate (BMR) for adult men and women.
10 - 17 years BMR = 17.7 x W + 657 SEE = 105
18 - 29 years BMR = 15.1 x W + 692 SEE = 156
30 - 59 years BMR = 11.5 x W + 873 SEE = 167
10 - 17 years BMR = 13.4 x W + 692 SEE = 112
18 - 29 years BMR = 14.8 x W + 487 SEE = 120
30 - 59 years BMR = 8.3 x W + 846 SEE = 112
W = Body weight in Kilograms - convert body weight here!
SEE = Standard error of estimation
The SEE value means the calculated BMR could be this number of calories out, in other words either too many or too little. As an example, if you are very muscular and possess more lean weight than an average person of the same height and weight, then you may have to add the SEE value to the BMR calculated. The simple reason is more lean weight means more calories needed!
An example calculation of calories needed for a woman aged 30 years and weighing 70 kilograms (154 pounds)...
30 - 59 years BMR = 8.3 x W + 846 SEE = 112
BMR = 8.3 x 70 + 846
BMR = 1427 calories needed for basal metabolic rate!
Now remember the SSE, this is 112. So if the woman is about average body fat percentage then we could say this value is about right. However, look at her age!
She is at the lower end of the scale (30 - 59 years) for this reason we may have to add the SEE value to the calculation simply because younger people generally need more calories. Therefore the real BMR for this woman is more likely to be around 1539!
The BMR is only part of the total calories needed for each day. We now need to work out the calories required for all activity levels. Click here to find your Physical Activity Ratio!
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First, on a thousand energy an afternoon, you are going to mostly best determine for the primary two-three days. Then you will not have sufficient vigour to see anymore. The picks you record are well. I could upload a few extra nuts like almonds, and a few extra grain, like a quinoa. You mostly will wish so as to add extra protein - the quinoa will do this, so could beans or tofu. You do not wish to drop extra pounds too quick - that may be as dangerous as no longer wasting it in any respect. Losing a pound an afternoon over a protracted interval of time is a nasty factor - take a look at for part a pound an afternoon, for approximately three-four kilos a week.
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im sure it will but it will actualy help you keep the weight off if you ate a 1200 calorie diet. a diet should never go lower than that
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dude. 1000 calories is waaaay too little that is not healthy for you. ur supposed to eat 2000 calories a day.
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Originally Answered: Can you be on a low carb diet when your a running 4 miles a day?
Carbohydrates are your primary fuel. There is no good reason to go on a low carb diet. Weight loss is a function of fuel in vs. fuel out. Cutting out a food group doesn't help matters.
Note to Cyn: Sorry, protein is only a bit player in energy production. Fat adaptation does occur to some degree, but its not going to happen in any short period of time running only 4 miles a day. It takes close to elite level training for a perioud of months.