How Can I Increase Weight Loss?

by Jennifer

Hi Dominique, I just started a running program on my treadmill.

It's a Walk/Run program. I am at 2 min walk/5 minutes run x 5 repetitions of this.

Takes about 35 minutes.

I have been doing this 4-5 times a week. I started this for weight loss.

Weight loss is slow, but my clothes are looser. My questions are:

1. How can I increase weight loss?

2. How do I build up endurance?

3. Right foot always burns on bottom and gets cramp in right last 3 toes. Shoes are New Balance 604s and I have a high arch. I am really excited about this running and it exhilirates me. How many calories should I be eating to lose weight and how do I correct this foot problem?


Answer by Dominique:

Hi Jennifer,
I'll try to address all your questions.
It sounds like you are on the right track. Muscles are building, fat is disappearing, which may even, in some cases, lead to a weight gain! However, even then, you become thinner, more muscular and better looking. If your clothes are getting looser, then that's a very big sign!!

1) To increase weight loss you will have to burn more calories. You can do that by running longer distances. Also see my page about running for weight loss.
Weight loss will come if you keep on running 4-5 times per week.

Other part of the picture is of course calorie intake; take a critical look at your diet and see where you can cut out. Of course, without getting to the point where you eat so little you do not have any energy anymore. I never look at my calorie intake by the way. I focus more on eating healthy and try not to over-eat.

2) To build endurance you will also have to run longer distances. There is a key to increasing your mileage: slow and steady wins the race. Have a look at my page about increasing mileage safely.

3) This is not easy to answer from a distance and I don't want to pretend to be a know-it-all running specialist, although I do know a fair bit. Good chance you need other running shoes. Sounds like these are a little too small or not for your foot type. Go visit a specialty running store. They will have you walk on a treadmill or do a foot analysis to see if you need other shoes. Take your current shoes and your running socks to the store with you.

Keep on running, it definitely sounds you are on the right track!

Kind regards,

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