Can running help lose weight, and how long does it take to see results?

Running can usually help with weight loss, but the specific time it takes to see results may vary from person to person.

If someone who previously exercised very little begins running regularly—at least 3–5 times per week, each session lasting more than 30 minutes, and maintaining a moderate to high intensity—they may start noticing weight loss and reduced body fat within 2–4 weeks. For individuals with a lower initial body weight, weight loss may progress more slowly because the body requires relatively less energy expenditure.

If you can consistently run 3–5 times per week, each session lasting more than 30 minutes, while maintaining a moderate intensity that reaches 60%–70% of your maximum heart rate, your body will gradually enter a fat-burning state. While running for weight loss, paying attention to dietary control and reducing intake of high-calorie, high-fat, and high-sugar foods will make it easier to create a calorie deficit through running, thereby accelerating the weight loss process.

To achieve optimal weight loss results, it is recommended to combine a reasonable diet plan with consistent and regular exercise.