11 Science-Backed Tips on Running for Weight Loss That Actually Work

3. Combine Resistance Work to Protect Muscle

When losing weight, keeping muscle matters because muscle helps maintain resting metabolic rate. Resistance training—anything that challenges muscles—adds strength and preserves lean mass while you create a calorie deficit. You don’t need a gym. Two short sessions per week with squats, lunges, push-ups, planks, and rows can make a big difference. Use bodyweight moves or a resistance band in a small home corner, or do compound lifts if you have gym access. Aim for 2–4 sets of 8–12 repetitions for each exercise as a simple starting point. Schedule strength sessions on easy run days or after shorter runs, but avoid heavy lifting the day before a key interval session. For Indian meal habits, prioritize a protein-rich tiffin or post-workout snack—curd with sprouts or a boiled egg and banana work well for recovery. Adding resistance work helps you lose fat while keeping the physique and strength you want, and it supports better long-term metabolism, so results are more sustainable.