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How to Run To Lose Weight

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

Running is an effective way to lose weight and belly fat. 30 minutes a day of running is enough to start, but the amount needed depends on factors like starting weight and fitness level. A healthy diet and consistency with running routine are key to success. Mosh offers online personalised weight loss advice and programs, including meal plans and unlimited consultations with AHPRA-registered doctors.

Trying to lose weight can be tough. You have to put in a lot of time and effort, and it’s not always easy to stay motivated. Everyone has a different approach to weight loss. Some people go for an intense combination of workouts, others go on restrictive diets, while others go for the tried and tested practice of running. If you want to go with the last option, you may think of searching ‘how to run to lose weight’ online, but it might be better to receive custom advice from a doctor instead for the best step to achieve weight loss.

Exercise, diet, and evidence-based treatments are some of the most common steps people take when they seek to reduce their weight. If you have that very same goal, running is a great exercise to support weight loss, as it helps you burn a lot of calories during and after your workout and can also aid in appetite suppression.[1]

If you need more guidance on figuring out whether or not running is right for you, you may need the help of a Mosh doctor. Mosh is an online men’s health platform that offers personalised weight loss advice, where you can get the support and guidance you need to achieve your goals from Australian-based doctors. 

Our doctors will review your unique needs and goals, and if appropriate, they can recommend medical weight loss treatments, meal replacement shakes, or even dietitians to help personalise your diet. Learn more about how to run to lose weight below.

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How much should beginners run to lose weight?

The amount of running required to lose weight depends on a number of factors, such as your starting weight, your fitness level, and your goals. 

For example, if you aim to burn 300 to 500 calories per workout when beginning a running program to lose weight, you can try running at a moderate pace for thirty to sixty minutes, three to five times per week. As you become more fit, you can steadily increase the intensity level of your workouts.[2] Remember, healthy weight loss occurs gradually, so don’t expect to see dramatic results overnight.

At Mosh, our team of AHPRA-registered doctors has a special interest in men’s health and has helped thousands of men all across the country on various topics, such as how to lose weight fast and how to lose belly fat. Knowing this, you can rest assured our doctors know what they’re doing as they guide you through how to run to lose weight.

One great thing about Mosh is that everything is online, which makes it easier to talk openly and honestly about your questions and concerns, meaning you never have to go through those long waiting lines and awkward doctor’s visits.

Additionally, all the doctors we work with are independent and have your best interests at heart as they prepare recommendations for you. 

Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
Sallie beforeSallie after
Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks

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Can I still lose weight by running 30 minutes a day?

Running for 30 minutes a day can help you lose weight. Research shows that running can be an effective weight-loss strategy, even when done for short periods. Running burns calories, builds lean muscle mass, and can be done anywhere. However, consistency and intensity are key to seeing results. One study found that obese men who ran 30 minutes a day, 5 days a week, for 3 months lost an average of 3.6 kg, while those who worked out 60 minutes daily lost an average of 2.7 kg.[3]

To maximise your weight loss, combine running with a healthy diet. Consult with a doctor to find an appropriate weight loss program, like the Dadbod or Bigbod program at Mosh, which offer supplement shakes and weekly meal plans. Unlimited consultations and texting with doctors are also available for support. Access progress dashboards and a supportive online community to stay on track.

At Mosh, continuity of care and support are crucial for a successful doctor-patient relationship and weight loss journey.

How quickly can I lose belly fat by running?

Running is a great way to lose belly fat. It’s an aerobic exercise that burns calories and helps you slim down all over your body, including your stomach. Running duration, weight, and intensity determine how many calories you burn, which, in turn, determines how quickly you can lose belly fat.[4]

It is estimated that an adult, weighing 70 kg, burns 295 calories when running for thirty minutes at a speed of 8 km/h.[5] As mentioned previously, a running schedule you can start with is thirty minutes a day, three to five times a week. 

When it comes to figuring out how to run to lose weight, take note that your diet also plays a role. If you are eating a lot of processed or high-fat foods, you may not see as much weight loss as someone who is eating a more balanced diet.[6]

Your Mosh doctors will take several factors into account when preparing tailored advice for you. To start, all you need to do is fill out a questionnaire regarding some personal and medical information, along with your fitness goals, for your doctor to review. Within twenty-four hours, you’ll receive personalised advice and, if appropriate, a weight loss plan.

Afterwards, you can text, video chat, or call a Mosh doctor to confirm the weight loss program is right for you and ask any questions you may have, such as how is body fat calculated? Of course, the choice to continue on with the program or not is all yours.

You can learn how to run to lose weight with the help of the doctors at Mosh.

You can lose weight by running, but the key is to pair it with the right diet and complementary exercise. The best way to do this is by talking to a doctor at Mosh and receiving advice tailored to your specific needs and goals.

At Mosh, we offer science-backed recommendations that help you understand your goals. If appropriate, we can provide you with a personalised weight loss plan that takes into account your medical history and daily activity level, as well as what you eat. 

You can get in contact with us through our support form, live chat, email, or phone. Talk to us to jump start your weight loss journey whenever you’re ready.


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