Many runners often ask, can running really help you lose weight? The answer is definitely yes. Running can indeed help you lose weight. Many people who successfully lose weight not only have a strong desire to lose weight but also have their own specialized diet plans and persistently stick to them, which is why they succeed in losing weight.

Whether it's running to lose weight or other forms of exercise, if you eat scientifically and reasonably while training hard, it will make your weight loss plan more effective.As the saying goes, 'Three parts exercise, seven parts diet,' what you eat during the weight loss period is very important.

Today, I will introduce to you how much energy you consume if you run 10 kilometers and what foods this energy consumption is equivalent to.If you run 10 kilometers, how much energy do you actually consume? And what foods are equivalent to this energy consumption?

According to the internationally accepted formula for calculating running energy consumption, let's do the math:

A person weighing 60 kilograms running at a pace of 6:00 per kilometer for 10 kilometers will consume approximately 631 calories, which means they can eat...

Conversely, if this person eatsone serving of fried chicken steakplustwo servings of French fries, does it mean they need to run 20 kilometers to burn off these calories? For the sake of weight loss and health, should we give up these high-fat, high-calorie foods?

Actually, not necessarily.Delicious food is a basic human need, and completely resisting high-fat, high-calorie foods would take away a lot of life's pleasures.Reasonable intake and a balance between eating and exercising is the sensible choice..

The proportion of staple and non-staple foods we consume in a day should resemble a spinning top, as shown in the diagram below.

The 2016 edition of the 'Chinese Dietary Guidelines' mentions:

'Balance between eating and exercising' has always been a fundamental element of a healthy lifestyle.For runners, running at a very slow pace, such as 8:30 or 9:00 per kilometer, or combining walking and running, is considered moderate-intensity activity, while running at speeds of 8:00, 7:00, 6:00 per kilometer or faster is considered high-intensity activity.

In other words, running for 75 minutes per week has a similar fitness effect to walking briskly for 150 minutes, meaning that for runners,running three times a week, about 20 minutes each time,can achieve the exercise volume required by the 2016 dietary guidelines and achieve a balance between eating and exercising.