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Running for Weight Loss: Dispelling Myths and Unveiling Truths

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Running for Weight Loss: Dispelling Myths and Unveiling Truths

Running is an activity beloved by many – it’s simple, it’s accessible, and it’s proven to provide numerous health benefits. However, new research suggests that running might not serve as the weight loss silver bullet many of us believe it to be. This doesn’t mean that lacing up your running shoes is in vain. Studies indicate that while running might not be the most potent tool for shedding pounds, it could be a powerful ally in preventing weight gain as we age.

Running: A Strategy to Prevent Weight Gain

A study published in Frontiers in Sports and Active Living reveals that regular running can help keep weight gain at bay as we grow older. The research compared the lean and fat mass of young and older men who engaged in different types of physical activities. The findings suggest that running can help maintain a healthy body composition, emphasizing its role in future health as much as its benefits for the present condition.

The research also suggests that strength training can help preserve muscle mass. Therefore, combining running with strength training activities could provide the maximum long-term physical benefits.

Debunking the Myth: Running and Weight Loss

A study from the University of Jyväskylä challenges the common belief that running does not contribute to weight or fat loss. It reveals that running can aid in preventing weight gain and maintaining lower fat mass levels. The study also emphasizes the benefits of a combined training approach, incorporating resistance exercises for maintaining muscle mass alongside endurance training.

While running can promote weight loss and facilitate the use of stored fat for energy, the study emphasizes the importance of maintaining a balanced diet and integrating a variety of exercises into one’s routine for overall health.

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Running Alone Won’t Aid Weight Loss, But it Stops Weight Gain

Further research from the University of Jyväskylä, Finland substantiates that running does not significantly contribute to weight loss but does prevent weight gain in the long term. The study found that lifelong running exercise, whether long distance or sprinting, helps maintain lower fat mass levels compared to a typical physically active lifestyle or competitive strength sports.

Again, the study underscores the effectiveness of strength training in maintaining muscle mass. A combined training approach may be most beneficial for optimizing body composition throughout life.

Running, Diet, and Weight Loss

Bonecollection.com discusses running and weight loss, highlighting the importance of combining running with dietary adjustments for optimal weight loss effects. It explains that weight loss through running hinges on a caloric deficit and provides guidelines for aerobic running to aid in weight control.

It offers a weight loss exercise plan which includes fast walking, jogging, high-intensity interval training, and increasing daily household activity to boost calorie expenditure. The importance of a balanced diet and caloric deficit is emphasized, offering a weekly exercise schedule to achieve the goal of losing three kilograms in a month.

Final Thoughts

Running, while not a magical solution for weight loss, is a valuable strategy for maintaining a healthy body composition and preventing weight gain as we age. Combining running with strength training and a balanced diet can optimize our body composition and overall health. It’s time to lace up those running shoes, not with the sole goal of weight loss, but with a broader perspective of long-term health and wellbeing.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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