If You're Trying to Burn Fat by Running, Here Are Expert-Approved Ways to Do It

and fitness adviser for Bowflex. But not all runs are created equal when it comes to fat loss, so if that's your goal, it's worth taking a deeper look to ensure you're maximizing the burn every time you hit the pavement.To burn fat on your runs, you have two options: a long, slow, steady-state run, or a faster, shorter run, which is often done in intervals of high speed and recovery.

"If you are on a lower-intensity run for a longer period of time, your body will more likely burn more fat than carbohydrates," said Jorianne Numbers, MS, an exercise physiologist at Northwestern Medicine. The catch, though, is that longer and lower-intensity runs burn less calories overall.

All of which means that higher-intensity interval runs are going to be your best bet for fat loss. They're a powerful way to not only burn significant amounts of calories and fat during your run, but also to keep up the fat burn after your workout, thanks to something called the EPOC effect."Even after running, your body will continue to burn calories," Holland confirmed."The greater intensity of your workout, the more calories burned after exercise.

is a better way to track your running-related fat loss," Holland said. There are a few ways to do that: using an at-home body fat scale , having a fitness professional measure your body fat with calipers, or visiting a facility with aNumbers also recommendedbefore starting your running regimen, and checking it every so often to track your progress."Losing inches across the waist, thighs, and arms all can be a benefit from exercising," she said.

You'll also need to eat a healthy, weight-loss-maximized diet to see the results of your hard work. With running, that means eating adequate amounts of

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