Run your way to weight loss: Burn calories fast without a gym

A healthy and balanced diet is sometimes not enough to shed unwanted pounds. Physical activity can help achieve this goal and positively impact our health and well-being.

Before starting physical activity, it's worth ensuring that our exercises are appropriately suited to us. That's why consultations with a personal trainer are so highly regarded. People suffering from various ailments should also consult with their doctors. If there are no contraindications, knowing which exercises can bring us the fastest results is useful. There are many options.

Sometimes, you don’t need expensive gym memberships or specialized equipment to maintain physical activity. The most important things are the desire and motivation to make changes in your life. This is also true for running.

According to a 2009 American Council on Exercise report, running burns more calories than strength training, swimming, cycling, or even downhill skiing.

Interestingly, it's impossible to precisely determine how many calories we burn during a one-kilometer run. This is primarily due to weather conditions, terrain, weight, and physical condition. Experts estimate it can range from about 50 to as much as 90 kcal.

Assuming we run about 7 miles in an hour, we can estimate that we burn over 900 calories.

Running is not the only physical activity through which you can quickly burn calories. Swimming and cycling are also among the top disciplines.

It's worth starting with small changes in your life. Any form of physical activity, like a walk, is a good option, and it also helps us relax after a stressful day.