Does Running Burn Belly Fat? (According to Science)

Many runners fall into the trap of believing that the longer distance they run, the more belly fat they’ll burn.

However, that’s not true.

Different styles of running bring different benefits.

Long runs are endurance-building runs, whereas slow runs are typically done for recovery after hard runs such as hill repeats.

Also, a normal run before or after a workout at your natural pace can help improve your overall fitness and cardiovascular health, build strength and endurance. Still, it’s not ideal for burning excess fat and losing weight.

So, you need to know how to mix up different types of workouts and different speeds and styles of runs to progress - become a better runner and burn as many calories as possible.

Here’s what to keep in mind when you start running to lose belly fat.

If you want to shed one pound per week, you’ll need to create a weekly calorie deficit of around 3500 calories, which is quite a challenge.

However, you can reach that goal by reducing your food intake and burning more calories than you consume.

To lose weight faster and burn extra calories and belly fat, running and a healthy, balanced, low-calorie diet are the winning combination.

Christine Luff — a certified running coach, personal trainer, and founder of Run for Good — says that to lose fat from your abdominal area, you have to reduce your overall body fat. While running can help you lose weight and fat, you’ll have a lot more success by combining it with a healthy, low-calorie diet.

You can hope for the best results if you make the following changes to your eating habits:

• Reduce your daily sugar intake because sugar loves to accumulate around your tummy. One study found that a group of people who consumed four to five servings of white bread daily gained much more abdominal fat than those who ate one serving, although they all consumed the same amount of calories [10]. So, cut back on all refined and processed foods loaded with added sugar, salt, and trans fats. Trim carbs and replace them with lean protein.
• Refrain from liquid calories found in soda, fruit juice, coffee, coke, energy drinks, sports drinks, beer, alcohol, and other high-calorie sweetened beverages. Drink plain water instead to stay hydrated.
• Eat more healthy fats found in avocado, seeds, nuts, peanut butter, olives, canola, flax, and olive oil to shed off the flab. Not all fats cause weight gain. A diet rich in monounsaturated fats can help you lose excess body weight by balancing your blood glucose levels. Plus, long-chain omega-3 fats help increase satiety and control your hunger pangs, making you consume fewer calories.
• Eat plenty of proteins. Switch out high-calorie foods like protein bars for high-protein foods like fish, eggs, lean meat, and dairy to help you build muscle mass.
• Try intermittent fasting. It can help regulate your insulin and hunger hormone levels and significantly decrease abdominal fat within a few months.
• Add fat burner supplements to your diet. They can help you reduce fat quicker with their thermogenic effect. Read our article about the best fat burners for running.

However, avoid running on an empty stomach in the morning.

“I recommend clients time their pre-workout meal when exercising for weight loss. If someone is exercising or walking for more than 60 minutes, they need to make sure they eat at least an hour before exercise. If skipping a pre-workout meal, you run the risk of low blood sugar and muscle breakdown.”

- Morgyn Clair, Registered Dietitian Nutritionist

Plan and enjoy your meals, eat slowly, chew the food thoroughly, mind your portion size, don’t eat until you’re full, avoid distractions while eating (TV, phone), and check nutrition labels to avoid hidden fats and calories, especially when you’re tempted to overeat after workouts.

Unfortunately, you might end up sweating without burning fat and reaching your weight loss goals unless you make particular everyday lifestyle changes that can affect your results.

Here’s what matters most:

• Make Sure You Get Enough Sleep

As a general guideline, seven to eight hours of high-quality uninterrupted night’s sleep is enough for most people.

Science agrees that sleep deprivation is linked with raised cortisol levels, lowered levels of the satiety hormone leptin, reduced insulin sensitivity, and other conditions related to excess visceral fat.

At the same time, there’s strong evidence that sleeping between six to seven hours can help reduce belly fat.

One study found that women who sleep less than five hours per night gain weight and more visceral fat than those who sleep seven hours or longer [11].

The researchers also associated sleeping longer than recommended with gaining more belly fat.

• Reduce Stress

When you’re stressed out, your body releases more cortisol, making you crave caloric, high-fat foods that may ease the tension by stimulating your brain to release feel-good chemicals.

Such disturbed hormonal balance hinders your weight loss and contributes to adding more pounds.

So, steer clear from anything that’s bothering you, learn how to say no, and find more time for the relaxing activities you enjoy.

• Set Realistic Yet Challenging Goals and Stay Consistent

Don’t expect instant results. Instead, aim for a safe, gradual weight loss.

And set challenging goals because it’s proven that people with modest or no clear goals are less likely to succeed.

For instance, start by setting a short-term goal to eliminate all junk foods from your environment and lose one or two pounds a week.

Although it may not seem much at first, if you stick to your mini-goals persistently, it’ll eventually add up, and you’ll be able to achieve a long-term goal of shedding 10-12 pounds in three months leading up to your ultimate fat loss goal.